tag:blogger.com,1999:blog-43777153462085044162024-02-18T22:11:09.888-08:00Poppies and Papayas: Holistic Nutrition and Healthy CookingA health and wellness blog written by a passionate nutrition professional and enthusiastic foodie. Dedicated to inspirational recipes and reliable evidence based nutrition information. Find a tasty whole-foods based recipe or learn something new that can improve your quality of life!Selva Wohlgemuthhttp://www.blogger.com/profile/18389282767945502030noreply@blogger.comBlogger127125tag:blogger.com,1999:blog-4377715346208504416.post-50640510069801702582017-12-03T14:08:00.001-08:002017-12-03T14:08:47.518-08:00Winter Radicchio & Kale Salad<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<img border="0" data-original-height="1140" data-original-width="1600" height="454" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiP8VRruZfP6_1sgZZ6K_A-PItzvvFayIa7v0iFU3rHqxsoYcMZ4tI0Fm4ksRyJ4TxYRFUD-jo6E0gcRsFLBE2d8oZkaKko8lb9o1LFc2v9UOiiWfmYTWuOIIRtlZqZ3n5iFVw4NfQCFw/s640/radicchiosalad+%252818+of+18%2529.jpg" width="640" /></div>
<br />
<span style="color: #6aa84f; font-size: x-large;">I love bitter winter greens! </span>In Europe, radicchio or chicory salad is very common, but not so much here in the states. Many people are not used to the bitter flavor of radicchio, but trust me it’s time to start! Using other strong flavors like capers, lemon zest, and pecorino cheese you can balance the bitter notes of the radicchio. Bitter greens are great at stimulating healthy digestion and support liver function. Interestingly, radicchio has been found to have strong anti-parasitic effects as well.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<img border="0" data-original-height="1067" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirHZZEOTBaL0a8ko3PgjZWBH37uRbAggyiFubw0flw4D2_6paddEkwg6ItCNiaEXmzLhGNk-2dd-rIbaplLdsK4koxNh58SnYud5XSflxNb8wMILr2ytwznL7Wsxo9-Tgi_Qa9VW2fDA/s640/radicchiosalad+%25285+of+18%2529.jpg" width="640" /></div>
<div class="separator" style="clear: both; text-align: center;">
<img border="0" data-original-height="1067" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFlA4XC8lrbK5FhOW05Jaa8CMZXVsHSx-Y71rog1SqKM6GWHlKAeVrPhPQ_ha2GTZVBuLvawpkpu0U5RYL-VnruDVLdEv86I0X89CEcYuH3PlNLFRXScKZuL6yityweB62BQnCY99gng/s640/radicchiosalad+%25287+of+18%2529.jpg" width="640" /><img border="0" data-original-height="1067" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmpanzXguKZup5DB6BVSinkxdI1KHTzxXCYFw2C336idPqpXQRygWVJI_FG_1O809GQnE3qw2FyTs12LtBi8DqXZvzoG6VN4tienb3Vh8N3CLcgK_wkK7x8vcfooyD3VM4FSGXWz5B8g/s640/radicchiosalad+%25286+of+18%2529.jpg" width="640" /></div>
<div class="separator" style="clear: both; text-align: center;">
<img border="0" data-original-height="1067" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoDi3oebgZf22Ad9IfRcWV0WSFEGVA6AtjHHbG91ZdNf4Cx9R2sDid0ZysWEh_OKUDBTosrDZB5SvXv69JvV-GaMz6ByRkvjRmp5ZOJYJtqJQ3yD_PRMSam1MUqVoHYvp2kCBBZTYZbA/s640/radicchiosalad+%252810+of+18%2529.jpg" width="640" /></div>
<img border="0" data-original-height="1237" data-original-width="1600" height="494" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQFNHlm6Q-ZMZg4ksPd604DpyxEmHBGmAxyP7Kl0YNNYRn03JiMRF65Iq2FB6vc6_crUPB1TCRmgAQFTd1L6rHXUZES2BNznI__y2o3bDeoijTPz5E7gl9PuUjyFle0LYYUFAExdtrGA/s640/radicchiosalad+%252817+of+18%2529.jpg" width="640" /><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
In the winter months, sometimes salads just don't sound appealing. You want warm, cozy, comfort food. However, this hearty winter greens salad is the perfect accompaniment to a hearty stew or gooey casserole dish. It's got zest, its got crunch, and just tons of flavor. Don't shy away from what may be new or different. Try some radicchio today!<br />
<br />
<b>What is a Microplane zester?</b> The microplaner is a great tool to have in a whole foods kitchen. I use my microplaner almost every day! It is the perfect tool to add citrus zest to meals. However, it can do more than just that. It can also grate garlic or peeled ginger root for an easy way to add extra flavor to meals. Plus, you can grate aged cheese so fine that it is airy and light. <a href="https://www.amazon.com/OXO-Good-Grips-Zester-Grater/dp/B004VLYQGS">This</a> is my favorite one!<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<b><span style="font-size: 14.0pt;"><br /></span></b>
<span style="color: #6aa84f; font-size: x-large;">Winter Radicchio &
Kale Salad</span><br />
<div class="MsoNormal">
<i>Serves 4</i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
INGREDIENTS<o:p></o:p></div>
<div class="MsoNormal">
½ bundle lacinato kale<o:p></o:p></div>
<div class="MsoNormal">
1/2 large head of red radicchio leaves<o:p></o:p></div>
<div class="MsoNormal">
2 tablespoons extra virgin olive oil<o:p></o:p></div>
<div class="MsoNormal">
2 tablespoons white balsamic vinegar<o:p></o:p></div>
<div class="MsoNormal">
1 teaspoon honey<o:p></o:p></div>
<div class="MsoNormal">
Generous pinch sea salt<o:p></o:p></div>
<div class="MsoNormal">
Fresh ground pepper<o:p></o:p></div>
<div class="MsoNormal">
2 tablespoons finely minced yellow onion<o:p></o:p></div>
<div class="MsoNormal">
1 clove garlic, finely minced or grated via a <o:p></o:p>microplane zester</div>
<div class="MsoNormal">
1 tablespoon drained capers<o:p></o:p></div>
<div class="MsoNormal">
Zest of ½ lemon (use microplane zester)<o:p></o:p></div>
<div class="MsoNormal">
¼ cup raw almonds, coarsely chopped<o:p></o:p></div>
<div class="MsoNormal">
½ cup finely grated pecorino cheese (use microplane to
grate)<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
DIRECTIONS<o:p></o:p></div>
<div class="MsoNormal">
Place the kale leaves and radicchio leaves in a large bowl
of cold water to plump up and clean of any debris. This is an essential step
for a super fresh tasting salad. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Meanwhile, in the salad serving bowl combine the oil, vinegar,
honey, salt, and pepper. Whisk until the honey and salt are dissolved. Stir in
the onion, garlic, drained capers, and lemon zest. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
In a small skillet over medium heat add a teaspoon olive oil
and add chopped almonds. Season with a pinch sea salt and stir until well
combined. Toast until fragrant and golden brown. Be careful! These can quickly
burn so make sure to pay attention. Once toasted transfer the nuts to a paper
towel or small plate to cool. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Drain the kale and radicchio leaves and shake off excess
water. Devein the kale leaves by pulling the leaves back along the stem. The
little part of the stem at the upper part of the leaf is fine to keep. Stack
the kale leaves on top of each other. Cut into thin long ribbons and transfer
to the salad bowel, placing on top of dressing. Then, cut the thick white base
off from the radicchio leaves. Stack the leaves on top of each other and cut
just like the kale into thin long ribbons. You want about half the volume as kale and half the volume as radicchio. Transfer to the salad bowl. </div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Top the leaves with the toasted almonds and finely grated
pecorino cheese. I prefer to use a microplaner to grate the cheese because it
allows for super fine, fluffy bits of cheese that easily combine with the rest
of the ingredients. Toss well and serve. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i>Notes: Pecorino is aged goat cheese which has a very
strong umami flavor. If you don't have pecorino on hand, try aged parmesan or
asiago cheese. If you are not grating the cheese yourself using a microplaner
opt for ¼ cup of finely grated cheese instead.<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
<o:PixelsPerInch>96</o:PixelsPerInch>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>ZH-CN</w:LidThemeAsian>
<w:LidThemeComplexScript>AR-SA</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:ApplyBreakingRules/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="false"
DefSemiHidden="false" DefQFormat="false" DefPriority="99"
LatentStyleCount="382">
<w:LsdException Locked="false" Priority="0" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="0" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 9"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="header"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footer"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index heading"/>
<w:LsdException Locked="false" Priority="35" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of figures"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope return"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="line number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="page number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of authorities"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="macro"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="toa heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 9"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Mention"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Smart Hyperlink"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Calibri;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--><br />
</div>
Selva Wohlgemuthhttp://www.blogger.com/profile/18389282767945502030noreply@blogger.comtag:blogger.com,1999:blog-4377715346208504416.post-24472374767881814692017-10-01T09:41:00.002-07:002018-02-16T11:23:41.983-08:00Blueberry Flax Pancakes!<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<img border="0" data-original-height="1067" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhy3EqtBxMASN-p4vO-fZ36iEncvlyFt7v2StAiOoBuYslIKs_9FHIjJ1iZLR1OlRmpGDP9CzZmJnBJdnDgPCCEr21A8Bsw5NPe2T-MBuOTfd5-3_hIEuBPDfTlDGRwzS3kpFgRbedpAQ/s640/CRW_3034.jpg" width="640" /></div>
<br />
<span style="color: #6aa84f; font-size: x-large;">Happy Fall dear friends!</span><br />
<div class="MsoNormal">
I am over the moon excited about the cooler temps and rainy days....a true Pacific Northwesterner at heart, huh? The fall is probably my favorite season. The turning of the trees, that golden yellow light, the most epic of trail runs, cozy fog, foraging for mushrooms, and super clean fresh air with smells of moss and ferns. Fall simply helps me slow down....and I love it! </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
With that I want to share the ultimate Sunday Pancakes. They don't require a bunch of different gluten free flours, or binders. They are easy. They are simple. And they are awesome for your belly and
your health! The flaxseeds are rich in soluble fiber which is very soothing to
the GI track. Soluble fiber is excellent at promoting healthy bowel movements, acts
as food for good gut bacteria, and it binds to toxins, chemicals, and excess
hormones in the GI tract for elimination via stool. Plus…the flaxseeds are also
rich in plant based omega-3 and anti-inflammatory phytonutrients called lignans
which help balance hormones. So now you have an excuse to have pancakes every
day!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Although the recipe below only makes one serving, you can definitely double or triple this recipe if you are cooking for more than one. If you are using frozen berries in place of fresh, you <u>definitely</u> need to remove the berries from their liquid after heating. Simply drink the liquid or stir it into yogurt. Also, if you do not have the green banana flour, you can just omit it from the recipe and it still tastes delicious! For the ground flaxseed....if you are looking for a lighter colored pancake as shown in the photos you should choose the golden flaxseed. But in terms of flavor you can use either the golden or brown flaxseed and it doesn't make a difference. </div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<img border="0" data-original-height="1202" data-original-width="1208" height="636" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjMyDHgpdBGFfsZfAKOW1SuGETzLprQy8UBc2Ek9SqpHpI4eDpOU9ZyiCWMyqviY_y33dCo80oSE_OlysKQdhGrk3lyUsA3hz5g8pTMSNTcfdrhIGHmKUh9wYedPMpssqLXxyROB1_Vw/s640/Screen+Shot+2017-10-01+at+9.34.11+AM.png" width="640" /></div>
<div class="MsoNormal">
</div>
<div class="separator" style="clear: both; text-align: left;">
<img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuT2R9aHLRIOzsI90ybohJaoKK5iOU38NFJs46qVcmUSUpquq3yCaezEppIUNbMJ8u7AFHMYlrMmLGqCmff9T-E2ZHVpWXXoOhd-uagF4_Yb4HWHlcvQAI7RnXQdfLV3X7gLU5Th4wvQ/s640/IMG_4745.jpg" width="640" /></div>
<img border="0" data-original-height="1067" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-baOgCboDYfOyI0eMRuqpiLj3iVb7Kcu7RZKKmUionwpKuPznFngLG_LpynhiWyDuB_JshPOuOGD5NcqK5iqohhyYgMWc7aM5vo5AWv1CO_lGe-Txq1SZN9ALXLKdIZnXUKunR8NluQ/s640/CRW_3039.jpg" width="640" /><br />
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;"><br /></span></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">Happy Belly Blueberry Flax Pancakes</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i>Makes 1 serving<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
INGREDIENTS<o:p></o:p></div>
<div class="MsoNormal">
<div class="MsoNormal">
2 tablespoons ground flaxseed (flaxmeal)</div>
<div class="MsoNormal">
1⁄2 teaspoon aluminum free baking powder <o:p></o:p></div>
<div class="MsoNormal">
1/2 teaspoon cinnamon<o:p></o:p></div>
1 pinch sea salt<br />
1⁄4 cup frozen blueberries (or any berry)<o:p></o:p></div>
<div class="MsoNormal">
1 egg, whisked<o:p></o:p></div>
<div class="MsoNormal">
¼ tsp vanilla extract<o:p></o:p></div>
<div class="MsoNormal">
2 drops liquid stevia (optional)</div>
<div class="MsoNormal">
1⁄2 teaspoon coconut oil, olive oil, or ghee<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
DIRECTIONS</div>
<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
<o:PixelsPerInch>96</o:PixelsPerInch>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>ZH-CN</w:LidThemeAsian>
<w:LidThemeComplexScript>AR-SA</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:ApplyBreakingRules/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="false"
DefSemiHidden="false" DefQFormat="false" DefPriority="99"
LatentStyleCount="382">
<w:LsdException Locked="false" Priority="0" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 9"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="header"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footer"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index heading"/>
<w:LsdException Locked="false" Priority="35" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of figures"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope return"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="line number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="page number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of authorities"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="macro"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="toa heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 9"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="0" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Mention"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Smart Hyperlink"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Calibri;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--><br />
<div class="MsoNormal">
Mix together the dry ingredients and stir in whisked egg, vanilla, and optional stevia. Then stir in frozen blueberries. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Heat a <u>non-stick skillet </u>over medium heat. Add the teaspoon oil and pour in the mixture to
make two small pancakes. Reduce heat to medium low and cook for 3-4 minutes then flip and cook
for an additional 2 minutes or until cooked through.<br />
<br />
Top pancakes with a little maple
syrup or yogurt.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i>Tip: Grind whole flaxseeds in a small coffee grinder and keep in a small mason jar stored in the freezer. You do not want to keep ground flaxseeds in your pantry because they can quickly become rancid. </i></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-spacerun: yes;"><br /></span></div>
<div style="border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-element: para-border-div; padding: 1.0pt 4.0pt 1.0pt 4.0pt;">
<div class="MsoNormal" style="border: none; mso-border-alt: solid windowtext .5pt; mso-padding-alt: 1.0pt 4.0pt 1.0pt 4.0pt; padding: 0in;">
Nutrition (per serving):
Calories: 245; Fat: 13g; <span lang="DA" style="mso-ansi-language: DA;">Carb: 19g; </span>Fiber: 5.5g; Protein: 9g<o:p></o:p></div>
</div>
<div class="MsoNormal">
<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
<o:PixelsPerInch>96</o:PixelsPerInch>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>ZH-CN</w:LidThemeAsian>
<w:LidThemeComplexScript>AR-SA</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:ApplyBreakingRules/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="false"
DefSemiHidden="false" DefQFormat="false" DefPriority="99"
LatentStyleCount="382">
<w:LsdException Locked="false" Priority="0" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 9"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="header"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footer"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index heading"/>
<w:LsdException Locked="false" Priority="35" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of figures"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope return"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="line number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="page number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of authorities"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="macro"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="toa heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 9"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="0" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Mention"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Smart Hyperlink"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Calibri;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--></div>
<div class="MsoNormal">
<br /></div>
</div>
Selva Wohlgemuthhttp://www.blogger.com/profile/18389282767945502030noreply@blogger.comtag:blogger.com,1999:blog-4377715346208504416.post-32190471648069632652017-06-05T10:58:00.000-07:002017-07-23T09:51:25.484-07:00Dairy or No Dairy??<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<img border="0" data-original-height="1237" data-original-width="1600" height="494" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimtSXwu_uxO7M9YGhLwQeLu6PfHm5FY2O4MqEaIOcLKfpjJJtuv77Q8u9HhKiVpvf29FLbJLFt-mT2uBUQw6QdLSCwxGaOGXPsxMuIFwdESu85VSBfSLVBQ1MXdVp7yoWt18ca0qVlUg/s640/happybellygranola+%25289+of+10%2529.jpg" width="640" /></div>
<br />
<span style="color: #6aa84f; font-size: x-large;">To eat dairy or not eat dairy?? </span><span style="color: #6aa84f; font-size: x-large;">That is a common question from
many of my patients. Well it depends…..</span><br />
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
If you are struggling with GI issues or have been struggling to feel your ultimate best, then dairy might be something to look at a little closer. Besides being obviously lactose intolerant there are some other things to consider that could be contributing to your symptoms. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">Is the dairy product from an A1 or A2 cow?</span><b><o:p></o:p></b></div>
<div class="MsoNormal">
A1 is a type of casein protein found only in milk from
Holstein cows, which happens to be the most predominant type in the USA and other
countries such as Canada, Australia, and the UK. For some individuals, this
protein is pro-inflammatory and can stimulate your immune system to release
pro-inflammatory chemical messengers. A <a href="https://nutritionj.biomedcentral.com/articles/10.1186/s12937-016-0147-z">recent</a>
double blind randomized cross over trial found that A1 casein was associated
with increased gastrointestinal inflammation, reducing intestinal transit time
(more prone to diarrhea), and impaired brain function, specifically cognitive
speed and accuracy. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Fortunately, A1 casein is <b><u>not</u></b> an issue for all
individuals. However, if you have struggled with any of the following symptoms
then you may consider eliminating A1 dairy. The symptoms include: hay fever,
sinus infections, eczema, asthma, and recurring tonsillitis or ear infections.
If you do experience any of these symptoms, then I recommend a complete dairy
free diet for 4 weeks. Then add in A2 dairy to see if symptoms return. If NO,
then A1 dairy should be replaced with A2 dairy as desired. If YES, then stick
to a complete dairy free diet using fortified nut milks, soy milks, or coconut
milk products. Dairy products from A2 cows include Jersey or Guernsey. Goat and
sheep dairy products are also free of A1.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Some products from A1 cows such as butter, heavy cream,
ricotta, and isolated whey protein do not contain significant amounts of A1 and
can often be well tolerated. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
For some more information regarding A1 vs A2 dairy read <a href="http://www.larabriden.com/the-inflammation-from-a1-milk-is-mind-boggling/">this great blog post </a>by Laura Briden. </div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<img border="0" data-original-height="1237" data-original-width="1600" height="494" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6Ra548jLTHXQWGUM-s1_PDB1K_uRtPvYFeYW8Avyvj04gmlQneGH_Zukaz42hssc6qb67GMTTmCHaZai3xx221Qxk451vQ7Aj-wgpgBi34IDp1z58l-Ap4_6_mhjcjLy7KmADmKoYbQ/s640/happybellygranola+%25281+of+10%2529.jpg" width="640" /><img border="0" data-original-height="1067" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinI2cSLpq8V_uFcV1fUx0TuUMDj55sXya8a42MySc98gmJvFyaCagF3oyyWFBuz93Efdm-3WO0-7U0R1m2UT9ia-JrkpFe9km4G20fBU0AdW4Hu71rTVKvwMYP7XQnwNo-07BOq0ORtw/s640/happybellygranola+%25288+of+10%2529.jpg" width="640" /></div>
<div class="separator" style="clear: both; text-align: center;">
<img border="0" data-original-height="1237" data-original-width="1600" height="494" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIKkKWNRuidO3OM84Lc2hyphenhyphendNlHqwXGU-GVuMnjWh_6TeEnwlPC5KaTQSwjJV30Gr7Xrp9YO9erFERxUkqbnEbTbnXLNRWA2aD1Epw7l5Dyh0vHeU_pn6OFr1jvrzd4M0725rrhk0h06w/s640/happybellygranola+%25284+of+10%2529.jpg" width="640" /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="background-color: white; color: #6aa84f; font-size: x-large;">Is the dairy product organic and grass-fed? </span><b><o:p></o:p></b></div>
<div class="MsoNormal">
Choosing organic dairy is a very important. Organic dairy
animals are raised without antibiotics or endocrine disrupting chemical and
hormones. Therefore, consuming a large amount of conventional dairy can contribute to hormonal imbalances. Also, organic dairy cows must be pasture-raised throughout the grazing seasoning,
thus increasing the nutrition profile of their dairy products. Grass-fed dairy products are <a href="http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0082429">high
in omega-3</a> (anti-inflammatory fatty acid), vitamin A, and vitamin E.
Conventional dairy on the other hand is higher in omega-6 (pro-inflammatory fatty acid)
due to the high consumption of corn in place of grass. Furthermore, conventional dairy products have lesser amounts of
vitamins A and E as well. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
There are a lot of other aspects to dairy that I will not
discuss right now in this blog post, but the above two points can help steer you in the right direction, whether or not dairy will be apart of your diet in the future. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<img border="0" data-original-height="800" data-original-width="1000" height="512" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdFawwLmYQnnVUSHmI8dEn7UKg_1TjM12w-blJMHVtqkN9UoLSXOMyElpsf3VYaDKR2XauZwobehkVKLKWazAVm84_fqKKSeCcrrTM1TIbMfGgrg8gAuWQwFuCczP3zUej_oOH6LhYog/s640/Untitled+design-5.png" width="640" /></div>
<div class="separator" style="clear: both; text-align: center;">
<img border="0" data-original-height="1600" data-original-width="1600" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhro0niaEmaujYS8Ou_ppsMLL6UqS52AHGz0g0Hf4ndUZhnCHPYb4sBMANw3ZEps8dNBDuEFjee4fJ9aLvJpG0ehb2t0L5OHDG62bQGT6WF8FvV09jhsoYwHD6zLVxv_P7o0LEA0_E_nw/s640/happybellygranola+%25282+of+10%2529.jpg" width="640" /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Since most of us enjoy dairy products with a cereal or
granola of some sort, I decided to share my favorite super simple, very tasty,
and 100% whole food granola. It was inspired by Blue Heron Rebel Granola that I
often buy in the BULK section at the co-op. I decided I wanted to try my own
attempt at replicating their tasty granola….and I think I hit the nail on the
head!! There is no added sugar, just dates for sweetness, and no added oils.
The outcome is a completely healthy, crunchy, and gluten free granola that all
can enjoy. I enjoy this granola with goat milk yogurt of kefir often.</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">Oil Free Happy Belly Granola</span><b><o:p></o:p></b></div>
<div class="MsoNormal">
<i>Makes ~ 16 servings (1/4 cup)</i><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
INGREDIENTS<o:p></o:p></div>
<div class="MsoNormal">
3 cups gluten free rolled oats<o:p></o:p></div>
<div class="MsoNormal">
¾ cup raw sunflower seeds<o:p></o:p></div>
<div class="MsoNormal">
¼ cup sesame seeds<o:p></o:p><br />
2 tablespoons chia seeds</div>
<div class="MsoNormal">
12 pitted medjool dates<o:p></o:p></div>
<div class="MsoNormal">
½ cup hot water<o:p></o:p></div>
<div class="MsoNormal">
¼ teaspoon sea salt<o:p></o:p><br />
Optional: 1/2 teaspoon ground cinnamon and 1/4 teaspoon ground cardamom</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
DIRECTIONS<o:p></o:p></div>
<div class="MsoNormal">
Preheat oven to 375 degrees. In a large bowl, mix together the
first 4 ingredients and set aside. Coarsely chop the medjool dates and transfer
into a food processor. Pulse and gradually add the hot water and sea salt. Add optional spices if desired. Process until a smooth paste forms. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Transfer the date paste to the other ingredients and mix
until fully combined. Line a baking sheet with parchment paper and evenly
distribute the oat mixture. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Bake for 15 minutes and stir. Bake for another 10-15 minutes
and stir again. Then bake again for an additional 5-10 minutes. Stir one last
time and remove from oven and allow to cool completely before breaking apart the
clusters and transferring into a glass jar for storage. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Enjoy with your choice of yogurt, kefir, or nut milk and top
with fresh fruit. <span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
<o:PixelsPerInch>96</o:PixelsPerInch>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>ZH-CN</w:LidThemeAsian>
<w:LidThemeComplexScript>AR-SA</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:ApplyBreakingRules/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="false"
DefSemiHidden="false" DefQFormat="false" DefPriority="99"
LatentStyleCount="382">
<w:LsdException Locked="false" Priority="0" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 9"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="header"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footer"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index heading"/>
<w:LsdException Locked="false" Priority="35" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of figures"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope return"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="line number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="page number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of authorities"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="macro"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="toa heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 9"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Mention"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Smart Hyperlink"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Calibri;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--><br />
<div class="MsoNormal">
<i>Note: You can add spices to this recipe if you like.
Cinnamon and cardamom would be good additions.<o:p></o:p></i></div>
</div>
Selva Wohlgemuthhttp://www.blogger.com/profile/18389282767945502030noreply@blogger.comtag:blogger.com,1999:blog-4377715346208504416.post-7635627166833779772017-05-30T11:23:00.001-07:002017-05-30T11:23:08.245-07:00Creamy Chipotle Beet Hummus<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<img border="0" data-original-height="1067" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjz6ftBgAjf_D4TunO3eYL3muZPTl_3l4xkJBL_JilGJQFPqFP0oaxNaApKIxFlQkh7c6jD9nM4Xt5cfOAfYS27_JdhBCpKX062EqQBB4ZBffh3Y_8mvmyjtL36190Oa3H-jeYric5Rg/s640/creamy+chipotle+beet+hummus+%25282+of+11%2529.jpg" width="640" /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="color: #6aa84f; font-size: x-large;">Hello my friends! Say hello to Summer weather!</span> Although it is not officially summer quite yet, the weather here lately in the PNW makes everyone do the happy dance. After such a grueling long winter, with months of clouds, rain, and snow, we now have the blue skies we have been longing for. To celebrate this wonderful change in seasons I have two super tasty recipes to share with you today. One was inspired by my favorite restaurant in town the Temple Bar. I have never really eaten hummus as a meal. But after having such a wonderful experience, I am now a hummus advocate, especially in the summer. No longer is hummus just a spread or a dip for an easy snack, but it can easily become a hearty and satisfying meal...just make the portion size larger! Plus once you try the recipes below...you will never want to go back to store bought hummus...honestly. These recipes are creamy, super tasty, and budget friendly. A win-win situation. </div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<img border="0" data-original-height="1067" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtRk0AuohzPpvYvYhLSwBp-xgtL-GWN12KJgQb0oNsui85iRF0fh9JqbMyREMLcraues1HRJkB5zE8ittdWoGlwxchMnx4AmYcUijAGoAzllkz3H7IQ0hP5GQdd0iBwqQbiWfW1kYffA/s640/creamy+chipotle+beet+hummus+%25284+of+11%2529.jpg" width="640" /></div>
<div style="text-align: center;">
<img border="0" data-original-height="1107" data-original-width="1600" height="442" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJReocjl0fFvY9ZoJhn2_dtBfztLkpEF1yNDAyniP2k2G3URQNl7AU1e_YF_bDwGH_00joN6FmQvH7UO8Y-6PyNTGAtlLWGaBE7qSobgqmxDdLWSgK5NFWye5JMxZy2anvo3BjAyblkg/s640/creamy+chipotle+beet+hummus+%25285+of+11%2529.jpg" width="640" /> </div>
<br />
<span style="color: #6aa84f; font-size: x-large;">Secrets on How To Make The Perfect Hummus</span><br />
<br />
First of all the big difference is I start with dry chickpeas. If you want a creamy, smooth, and delicate hummus, you have to start from scratch (some of my previous recipes from years ago use canned, which is not as good). Trust me, the little extra forethought is worth it! Otherwise you will get chunky, thick, and gritty hummus. Secondly, you must choose PNW Pedrosillano Cafe Garbanzo Beans. These smaller versions of your traditional chickpea, are the choice for hummus makers because they are creamier in consistency and have a nuttier flavor. Luckily you do not have to look far. If you live in Bellingham, you can find these in the BULK section of Whole Foods and the Bellingham Food Co-op. For the rest of you, if you can't find them at your local health food store, I encourage you to purchase them online. Thirdly, especially for the traditional hummus, try serving it warm. Yes, warm! Of course you can still eat it cold, but warming up the hummus increases the aroma and tastes much more satisfying and satiating than cold hummus. At least...thats my opinion. You definitely want to try this with the Traditional Hummus recipe below. For the beet hummus, you can get away with keeping it cold or serving it at room temperature.<br />
<br />
<span style="color: #6aa84f; font-size: x-large;">Versatility of Hummus </span><br />
<br />
Many people enjoy hummus with vegetables and crackers like shown above. However, you can serve hummus as a base, topped with grilled or baked fish. You can even top it with some lamb or grass-fed beef. Also, you can layer hummus like a "bean dip". Simply put a layer of hummus in a dish, top with finely diced cucumber, bell peppers, or tomatoes, and fresh herbs, drizzle with olive oil and sprinkle with salt. This is great for easy dipping! Of course you can also use it as a spread on sandwiches and wraps. However, I just love the simplicity of serving it alone with fresh raw veggies, especially in the summer. Now get soaking! Whether you make the beet or traditional version, you will love it!<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<img border="0" data-original-height="1067" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv7BpbzvFd8y5coqnj1gsQUzISchFS3TIiCXijzVdwtP5JLrEN8TnuxRds9iRj523s2xV6VYTInRFoFv9-aMXF61WVS4RyUEFX5gSxXu1E1ob5zeeS2bT5ciqw77hiaPbvxU_Dqpj0DQ/s640/creamy+chipotle+beet+hummus+%25286+of+11%2529.jpg" width="640" /></div>
<div style="text-align: center;">
<img border="0" data-original-height="1058" data-original-width="1600" height="422" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQmFHWCAcIBsVUBQLWayJdemh6VYNrNunJmNZ_ktEQSgOyDs5z5YSdB2ZiyzMwWBq9kH8gmyUH-t88mwR0Sc8Bk4ZHQC-qgvGs1Iw-5eQIJxrVcwJwLFA6DcnZy3dAWXj92qdxH0UlnQ/s640/creamy+chipotle+beet+hummus+%25287+of+11%2529.jpg" width="640" /> </div>
<br />
<span style="color: #6aa84f; font-family: inherit; font-size: x-large; white-space: pre-wrap;">Chipotle Beet Hummus </span><br />
<div style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: left;">
<span style="font-size: 12pt; font-style: italic; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Makes about 4 cups (serves 4-6)</span></span></div>
<div style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: left;">
<br /></div>
<div style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: left;">
<span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">INGREDIENTS</span></span></div>
<div style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: left;">
<span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">1 cup dried Pedrosillano café garbanzo beans (smaller chickpeas that you can find in the BULK section at Whole Foods, PCC, and Co-op)</span></span></div>
<div style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: left;">
<span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">1 ½ teaspoons baking soda, divided</span></span></div>
<div style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: left;">
<span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">2 medium steamed red beets, peeled and quartered</span></span></div>
<div style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: left;">
<span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">½ cup tahini paste (organic toasted)</span></span></div>
<div style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: left;">
<span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Juice of one lemon (about 3-4 tablespoons)</span></span></div>
<div style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: left;">
<span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">3 garlic cloves, coarsely chopped</span></span></div>
<div style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: left;">
<span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">¾ teaspoon sea salt</span></span></div>
<div style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: left;">
<span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">¼ teaspoon chipotle powder</span></span></div>
<div style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: left;">
<span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Extra virgin olive oil</span></span></div>
<div style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: left;">
<span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Sesame seeds</span></span></div>
<div style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: left;">
<span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Roughly chopped parsley (optional)</span></span></div>
<div style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: left;">
<br /></div>
<div style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: left;">
<span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">DIRECTIONS</span></span></div>
<div style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: left;">
<span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Place the chickpeas into a bowl and cover with double their volume of cold water. Add 1 teaspoon baking soda to the chickpeas. Soak the chickpeas overnight, at least 12 hours. The next day, drain and rinse. </span></span></div>
<div style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: left;">
<br /></div>
<div style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: left;">
<span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Place the soaked chickpeas and remaining ½ teaspoon baking soda in a medium saucepan and cover with double their volume of cold water. Bring to a boil, then simmer on low (very gently) for 30-45 minutes, or until soft and easy to mush. Spoon off foam during cooking. Add more water during cooking if necessary to keep them immersed. Strain chickpeas when done. </span></span></div>
<div style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: left;">
<br /></div>
<div style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: left;">
<span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Transfer the warm chickpeas to a food processor and add the beets, tahini, lemon juice, garlic, sea salt and chipotle powder. Process for 1-2 minutes, or until totally smooth. You want the mixture to be very soft and smooth. Taste and add more salt if you like. Keep warm. </span></span></div>
<div style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: left;">
<br /></div>
<div style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: left;">
<span style="background-color: transparent; color: black; font-size: 12pt; font-style: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: 12pt;"><span style="font-family: inherit;">To serve, place some of the warm hummus on a plate, and drizzle with olive oil. Sprinkle with sea salt, sesame seeds, and fresh parsley if desired. </span></span></span></div>
<div style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: left;">
<span style="background-color: transparent; color: black; font-size: 12pt; font-style: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: 12pt;"><span style="font-family: inherit;"><br /></span></span></span></div>
<div style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: left;">
<span style="background-color: transparent; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline;"><i><span style="font-family: inherit; font-size: small;"><span style="white-space: pre-wrap;">Note: For how to instructions on steaming beets check out </span></span><span style="white-space: pre-wrap;">this recipe for <a href="http://www.poppiesandpapayas.com/2017/01/steamed-beet-and-avocado-salad-honey.html">steamed beet salad</a>.</span></i></span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<br /></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<img border="0" data-original-height="1600" data-original-width="1600" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLk0Tk7BBDf-vgEiTsYaVfKejifNbTSgJjaObEqCvXfZUMbmXDYi4fyCfOcL7yiA7TcXi1MAoexX1U3KGONZXpUeWE6TlqnOqe1L6MblijVXXmTnTICfb8RVGXuVbn51IK0AihCUbnFQ/s640/creamy+chipotle+beet+hummus+%25289+of+11%2529.jpg" width="640" /></div>
<div class="separator" style="clear: both; text-align: center;">
<img border="0" data-original-height="1054" data-original-width="1600" height="420" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnqy3iq65IcjtBwrm5h1JAZWJbNlgQ6dNwSrm-hrVqJZ8TQlE0CMKZ0XvPJ7oIk68laC4UZ8pcPG7CPU_oszvGZ9Opm0C2kpPVDiJXkoKDVzEA_9yWov9T4FMd60X51PimEnFuYZUZHQ/s640/creamy+chipotle+beet+hummus+%252811+of+11%2529.jpg" width="640" /></div>
<br />
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;"><span style="color: #6aa84f; font-size: x-large;">Traditional Middle Eastern Hummus</span><span style="font-size: 12pt; font-weight: 700;"> </span></span></span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: 12pt; font-style: italic; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Makes about 3 cups (serves 4-6)</span></span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<br /></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">INGREDIENTS</span></span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">1 cup dried Pedrosillano café garbanzo beans (smaller chickpeas)</span></span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">1 1/2 teaspoons baking soda, divided</span></span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">1/2 cup tahini paste (organic toasted)</span></span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Juice of one lemon (~3-4 tablespoons)</span></span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">3 garlic cloves, coarsely chopped</span></span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">3/4 teaspoon sea salt (plus more to taste)</span></span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Extra virgin olive oil</span></span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Fresh squeezed lemon juice</span></span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Sweet paprika</span></span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Roughly chopped parsley (optional)</span></span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<br /></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">DIRECTIONS</span></span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Place the chickpeas into a bowl and cover with double their volume of cold water. Add 1 teaspoon baking soda to the chickpeas. Soak the chickpeas overnight, at least 12 hours. The next day, drain and rinse. </span></span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<br /></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Place the soaked chickpeas and remaining ½ teaspoon baking soda in a medium saucepan and cover with double their volume of cold water. Bring to a boil, then simmer on low for 30-45 minutes, or until soft and easy to mush. Spoon off foam during cooking. Add more water during cooking if necessary to keep them immersed. Strain the chickpeas and retain a little of the liquid. </span></span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<br /></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Transfer the warm chickpeas to a food processor, reserving a few to garnish at the end (optional), and add the tahini, 1/3 cup lemon juice, garlic, and sea salt. Process for 1-2 minutes, or until totally smooth. Add some of the cooking liquid if additional liquid is needed and process again. You want the mixture to be very soft and smooth. Taste and add more salt if you like. Keep warm. </span></span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<br /></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">To serve, place some of the warm hummus on a plate, and drizzle with olive oil and lemon juice. Sprinkle with paprika and fresh parsley if desired. </span></span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<br /></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;"><i>Adapted by Selva Wohlgemuth, from Plenty by Yotam Ottolenghi</i></span></span></div>
</div>
Selva Wohlgemuthhttp://www.blogger.com/profile/18389282767945502030noreply@blogger.comtag:blogger.com,1999:blog-4377715346208504416.post-10130033217339269072017-03-20T17:51:00.000-07:002017-03-20T17:51:33.643-07:00Kitchari for Gut Health <div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<img border="0" height="494" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkDBHue1y6JKHpjthfsegqgOonpC8oz25QmD7bhkjMcJdxl0HWJjkk3L0S2jyvZgXoJtABHKp0LUMfDV7WJ9TtqSMpqXthFA5yNP8Yz2B9GdHYlS0iIQ3nCABmOgZR5ClJfhl4WCTIFw/s640/kitchari+%252810+of+11%2529.jpg" width="640" /></div>
<br />
<span style="background-color: white; color: #6aa84f; font-size: x-large;">Happy first day of SPRING!!!!</span><br />
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I am so longing for the first colors of spring to paint the
evergreen Pacific Northwest. Although thankful for the pine needles, bright
green moss, and ferns that have brightened the dreary gray skies over the last
months, the pinks, yellows, blues, oranges, and reds that are yet to come are a
magical sight. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I recently read in Komo News that Seattle has officially
only had 9 sunny days from October through to March. Wow! I must have been
having a lot more fun this winter, learning how to ski and playing in the
unusual large amounts of snow that we received this year, because I didn’t
notice. Yes, when the sun rays come out, I feel more awake and excited, and
ready to conquer the day. But the beautiful snowy winter days brought such
comfort and relaxation. For me each season is both exciting to say hello and
goodbye to. So now, I am thrilled to say hello to Spring and thankful to say
goodbye to Winter…it’s been a good time. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Lately, I have been obsessed with Kitchari. If you follow me
on <a href="https://www.instagram.com/poppiesandpapayas/">Instagram</a>, then
you may have noticed my recent posts about my various ways of using this super
easy, delicious, and uber nourishing side dish. Some of you, who are interested
in Ayurvedic traditions, may have heard of this rice and bean mixture before.
Or perhaps in your local yoga studio they have encouraged a Kitchari fast. I
personally simply got inspired by my all time favorite Sarah Britton to make my
very own version of kitchari. Turns out, it can very easily be made into a low
fermentable dish, that all my patients or readers with digestive distress can
tolerate well. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFgln85JDoShn5olD9IDfbwipwgVBL8R1EoeTtceJyWU1ZjmOyJh_iA_5kOIJOFaMGICB-pP8bmr0w5bdn75M5UERm42zSA6qLki5jdnLr6OkZPbx0PgmHTEnZ5XwllHjrNRe9bmWIRQ/s640/kitchari+%25281+of+11%2529.jpg" width="640" /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<span style="color: #6aa84f; font-size: x-large;">Why is Kitchari so Wonderful?</span><b><o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
This recipe encourages a traditional 12-24 hour soaking method
to enhance digestion and absorption of the nutrients found in both the brown
rice and mung beans. By soaking the beans and rice in warm water with a splash
of apple cider vinegar, it encourages the seeds to start sprouting. In the initial stages, soaking activates enzymes to break down phytic acid. Phytic acid can bind to
minerals in plant based foods and increase their elimination via stool.
Therefore, soaking beans and grains increases the body’s ability to digest and
absorb important minerals such as zinc, magnesium, and iron from plant seeds. Plus,
mung beans are a great source of plant based protein, and together with the
brown rice offers plenty of plant fiber to support healthy bowel movements and
encourage good bacterial growth in the colon. Furthermore, the spices and herbs
utilized in this recipe (such as ginger and turmeric) are potent
anti-inflammatory and anti-bacterial ingredients. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">Why is Kitchari Good for Gut Health?</span><b><o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
If embarking on a low FODMAP diet, Kitchari can be a great
kitchen staple for multiple reasons. Firstly, in Ayurvedic Medicine, garlic and
onions are classified as rajasic and tamasic (foods which increase passion and
ignorance) and are often avoided, especially by yogis. Therefore, these
ingredients are commonly replaced by asafetida, a resin-like spice that
provides a sulfur taste and/or aroma into dishes that otherwise may have used
garlic or onion. Either way, if you are a yogi or not, you can easily replace onions and garlic with this spice during your low FODMAP challenge. Asafetida is only needed in small amounts (a
pinch or sprinkle) sautéed in oil to enhance the flavor. Ask your local herb and spice shop if
they carry asafetida. Make sure it is gluten-free, as it can often be
cut with wheat instead of rice. **If you are not following a low FODMAP diet,
garlic and onions can be very therapeutic and healing foods if tolerated. Therefore, you can add some
into this recipe if desired in place of asafetida.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Secondly, Kitchari is often made with hulled mung beans,
otherwise known as Chana Dal. These beans are one of the only low FODMAP beans
that can be tolerated in larger amounts per the Monash University. A ½ cup
serving size is consider low fermentable. **If you are not following a low
FODMAP diet, regular green mung beans with the hull can be used to increase the
fiber content of the dish. This is typically what I use. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
And finally, because Kitchari is soaked (as mentioned above)
and well cooked, it is very easy for the body to break down and digest the
ingredients. <span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<img border="0" height="494" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKPmE0ylTzUN-6OQVpCcCJk1Dw3h0maW2qZDn721seqOJiS9V60iqDp7rbcspAreyRrkfB2o4MFumohfPi48wr2KG7EOAQ_KTN3Hz4bsICHLWnGW0-7D_RZCaB7-rsykCiK_-YNUQ80Q/s640/kitchari+%25284+of+11%2529.jpg" width="640" /><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4njsQ7bdqOIXC6I9jIJo2OPwrGIv5DbOVn52qbRCts31UnDNVlxfjFBnCuVvOBXFxQf1x21lIsGGJzf1iVN4u97tHTM1QRA-8aTO-BPXmJO6ezUmIn4gYWI6oYoYsoyr3XfgIh_vo3A/s640/Untitled+design-18.png" width="640" /><br />
<br />
<span style="color: #6aa84f; font-size: x-large;">How Do I Use Kitchari?</span><b><o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Although traditionally Kitchari is often used in Ayruvedic
fasts, I use it as a staple around the house in many dishes. Firstly, it is
very easy to prepare and tastes great with a lot of different foods. Honestly,
I have yet to come across a savory combination that did not go well with Kitchari.
So here are some of my favorite ways to use it:<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #e69138; font-size: large;">Top it with Roasted Veggies and a Protein</span></div>
<div class="MsoNormal">
Lately, I have been reheating kitchari and topping it with
roasted asparagus or broccolini, and either a fried egg or baked salmon. Super
easy, delicious, and well balanced. This meal keeps me satisfied for the long
haul. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #e69138; font-size: large;">Mix it With a Boxed Soup</span></div>
<div class="MsoNormal" style="tab-stops: 123.0pt;">
When pressed for time, I like to
mix together some cooked kitchari with Imagine Organic Soups like Creamy
Tomato, Tomato & Red Pepper, or even the Cashew Butternut Squash. Often I
pair it with an avocado toast as well. Quick, easy, and tasty. If on a low FODMAP diet use the <a href="https://gutrxgurus.com/low_fodmap_bone_broth/">Cauldron Broths GutRxGurus</a> Low FODMAP bone broth for a quick and easy meal. If you live in Bellingham, you can find these at Terra Organics or the Community Food Co-op.<o:p></o:p></div>
<div class="MsoNormal" style="tab-stops: 123.0pt;">
<br /></div>
<div class="MsoNormal" style="tab-stops: 123.0pt;">
<span style="color: #e69138; font-size: large;">Roll it Up in a Wrap</span></div>
<div class="MsoNormal" style="tab-stops: 123.0pt;">
My husband is an avid backcountry split
boarder and needs easy, transportable fuel for the mountains. He loves making a
whole wheat wrap with kitchari, avocado, sprouts, and random stuff we may have
in the fridge. I personally love eating kitchari in place of white rice or
quinoa in homemade sushi rolls. I am sure it would taste great in steamed
collard wraps too…but I haven’t don't that yet :)<o:p></o:p></div>
<div class="MsoNormal" style="tab-stops: 123.0pt;">
<br /></div>
<div class="MsoNormal" style="tab-stops: 123.0pt;">
<span style="color: #e69138; font-size: large;">Make a Veggie Dip</span></div>
<div class="MsoNormal" style="tab-stops: 123.0pt;">
Use it as a base for a quick veggie
dip. Add some kitchari, olive oil, and lemon juice to a food processor and
blend until smooth. Season with your choice of additional spices. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlCAgb3EpwtQ0BN1wHtjHkl_GSG6FntMqDVosDnIY57ScjPm9WEfiXW2CLBO3aMpakl8pDUDwMTG0hEgw5MSA42DoHFtosP9cGc5USg9pNqnMBRjXGjKAUBz6irr8samBBvJFaAnzt1A/s640/Untitled+design-19.png" width="640" /></div>
<br />
Now, are you ready to make a batch of Kitchari?? Please use this base recipe to adjust it to your taste buds. I have added cinnamon and cardamom before in the past. I have also increased the amount of grated ginger (for extra heat) and turmeric. What ever floats your boat, works! If you are following a low FODMAP diet and are sensitive to starches I encourage you to try 1/2 cup first to test for overall tolerance. If this is well tolerated then you can increase up to 3/4 cups, and then up to 1 cup max. Please make sure to use the Chana Dal instead of the green mung beans and optional asafetida for best tolerance. Some individuals with very sensitive guts may do better using white jasmine rice in place of brown rice.<br />
<br />
However, if you are not on a low FODMAP diet or struggling with GI sensitivities go ahead and use the green mung beans and brown rice for added fiber and nutrients. You can even add some sautéed onions or garlic into the recipe as noted below in place of the asafetida. Your call!<br />
<br />
<span style="color: #6aa84f; font-size: x-large;">Kitchari</span><o:p></o:p></div>
<div class="MsoNormal">
<i>Serves 8</i><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
INGREDIENTS<o:p></o:p></div>
<div class="MsoNormal">
1 cup brown basmati or short grain brown rice (use white jasmine rice if sensitive to whole grains)<o:p></o:p></div>
<div class="MsoNormal">
1 cup green mung beans (or <a href="http://www.bobsredmill.com/chana-dal-beans.html">Chana Dal</a> for a low
FODMAP version)<o:p></o:p></div>
<div class="MsoNormal">
2 tablespoons apple cider vinegar<o:p></o:p></div>
<div class="MsoNormal">
1-2-inch piece of peeled ginger root, grated <o:p></o:p></div>
<div class="MsoNormal">
1-2-inch piece of turmeric, grated (or 2-3 teaspoons ground
turmeric)<o:p></o:p></div>
<div class="MsoNormal">
2 teaspoons ground cumin<o:p></o:p></div>
<div class="MsoNormal">
Pinch of gluten free asafetida (**optional)<o:p></o:p></div>
<div class="MsoNormal">
1 tablespoon oil (ghee, coconut oil, extra virgin olive oil)<o:p></o:p></div>
<div class="MsoNormal">
4 cups filtered water <o:p></o:p></div>
<div class="MsoNormal">
1 teaspoon sea salt<o:p></o:p></div>
<div class="MsoNormal">
Freshly cracked black pepper, to taste<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
DIRECTIONS<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Place the rice and beans in a large glass bowl or measuring
cup and cover with water and stir in 2 tablespoons of apple cider vinegar.
Allow to soak 12-24 hours or overnight. Rinse. There is no need to soak white jasmine rice is using this in place of the brown rice. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Combine all the ingredients in a large saucepan over high
heat and bring to a boil. Reduce heat to medium-low, then cover and simmer for
20 to 40 minutes or until all the water is absorbed. Stir occasionally to keep
the bottom from burning. The amount of cooking time depends on how long you soaked
the rice and beans and what type of rice you are using. Season with additional salt and pepper if desired and
serve. Store in the refrigerator for a week. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i>**Note: If you would like to omit the asafetida, you can sauté
½ yellow onion (diced) and 1 clove minced garlic in the tablespoon coconut oil
until glassy. Then add the remaining ingredients and cook as recommended above.
<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Nutrition Facts (~1 cup serving): 290 calories, 50g carbs, 19g
fiber, 13g protein, 5g fat<o:p></o:p></div>
<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
<o:PixelsPerInch>96</o:PixelsPerInch>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>ZH-CN</w:LidThemeAsian>
<w:LidThemeComplexScript>AR-SA</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:ApplyBreakingRules/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="false"
DefSemiHidden="false" DefQFormat="false" DefPriority="99"
LatentStyleCount="382">
<w:LsdException Locked="false" Priority="0" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 9"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="header"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footer"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index heading"/>
<w:LsdException Locked="false" Priority="35" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of figures"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope return"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="line number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="page number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of authorities"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="macro"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="toa heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 9"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Mention"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Smart Hyperlink"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Calibri;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--><br />
<div class="MsoNormal">
<br /></div>
</div>
Selva Wohlgemuthhttp://www.blogger.com/profile/18389282767945502030noreply@blogger.comtag:blogger.com,1999:blog-4377715346208504416.post-49010787039131778832017-01-25T14:36:00.002-08:002017-01-25T14:36:51.708-08:00Steamed Beet and Avocado Salad + Honey Glazed Roasted Carrots<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLV6UECFYnsGewrGyuy4eTDqLxYlLrORT9EnrR6Vp7pPe5B92lSVhh1BJcinqxJwGhuueqdrI5Qg_avsfXY9qbC21LFsprqs79VidOqGGczDuApZ29rtViuzPYU6SLBVBwMQjIyv8OjA/s640/turmericdressingandtonic+%25289+of+14%2529.jpg" width="640" /></div>
<div class="MsoNormal">
<span style="font-size: x-large;"><span style="color: #6aa84f;">As January comes to a close,</span> </span>and perhaps New Year’s
resolutions are still chugging along, I just want to send some nutritional
inspiration. The biggest step towards health and making lasting healing changes
is about what you ADD IN CONSISTENTLY vs. what you TAKE OUT. Although for some
completing an elimination trial can be very beneficial, while others may have
very specific requirements based on a health condition or specific goals. But
in general, simply adding in MORE VEGETABLES and SOME FRUIT alone will have a
huge impact on your overall health. Check out this <a href="http://www.thehealthedgepodcast.com/wp-content/uploads/2015/07/Phytonutrient-Spectrum-Comprehensive-Guide.pdf">wonderful resource</a> from the Institute of Functional Medicine on the health benefits of eating more vegetables and fruit!</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Now take a minute and assess your current intake of whole
vegetables and whole fruit. Are you eating 2-4 per day, 5-7 per day, or are you
upwards of 8+ per day? And then, how many of those servings are vegetables and
how many are fruit? In general, for an anti-inflammatory based eating pattern,
I recommend 9+ servings of veggies and fruit per day. Specifically 6-7+ servings
of vegetables, and 2-3 servings of fruit. Now what does one serving look like??<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: large;">One Serving is Equal To: </span></div>
<div class="MsoNormal">
1 cup leafy greens<o:p></o:p></div>
<div class="MsoNormal">
½ cup raw or cooked hardy veggies<o:p></o:p></div>
<div class="MsoNormal">
1 medium fruit<o:p></o:p></div>
<div class="MsoNormal">
2 small fruit (kiwi, cuties)<o:p></o:p></div>
<div class="MsoNormal">
1 cup diced melon/berries<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The best way to make sure you are getting in enough veggies (since that is what most people struggle with) is to make sure you are getting at least 2 servings PER MEAL (including breakfast). If breakfast is void of veggies, then you should make sure to get a veggie rich snack (for example: bell pepper slices and hummus) in between meals. The second most important point, is getting a variety of different veggies throughout the day…not just the same three that you feel comfortable with. Each veggie and fruit provides its own unique health benefit. The more variety, the more health benefits you will acquire! Once again, see <a href="http://www.thehealthedgepodcast.com/wp-content/uploads/2015/07/Phytonutrient-Spectrum-Comprehensive-Guide.pdf">this</a> resource for more information on why VARIETY is key.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<img border="0" height="442" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRaLSVJfBoXPK2ozhINYhTq9N2OT_TNnxpsMroDfEFn_EHlXoZiSf5tHbZwB8ZVI6JUoVY_b3SmjJG2voJjy_2kqnY60JhDBhY5875pfKieT17MHzojsqlk6U-G9QyJVxyhDO9DHVoyA/s640/turmericdressingandtonic+%25285+of+14%2529.jpg" width="640" /></div>
<div class="separator" style="clear: both; text-align: center;">
<img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6WTSUDN3iN6ehgcfkuLQc9AZmqT3AICy0rvh98pRc1E106UeLSWZ8n3HHChwgYn6LAFWhuNDofyMVbYJs8DoCQMWozfZivyTqB9tXz2utfIvPZDECHUZgarHypo0Lyyp84bmbN4qQ9A/s640/bone+broth+%25287+of+18%2529.jpg" width="640" /></div>
<div class="separator" style="clear: both; text-align: center;">
<img border="0" height="494" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiziC6aAhnlZrSRSJplSS70yNrVYGWCmZplOnyV1kWAjK7wNEdM1Sz-UIUkVEF44W8cAseBWi1mH2t6fhw6-I3iLBtmqii6wDNgAqwVgTtEbwyFNlc2gU7qxVJST5gvAHteTiTSOjgZ_g/s640/turmericdressingandtonic+%25282+of+14%2529.jpg" width="640" /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
--------------------------------------------------------------------------------------------------------------------------<o:p></o:p></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">Sample One Day Whole Foods Based Meal Plan</span></div>
<div class="MsoNormal">
The following meal plan has 7 servings of veggies and 2 servings of fruit. Each meal is also balanced to include complex carbohydrates, quality protein, and quality fat. No single macronutrient is missing. I encourage you to think of how your meals look at home. Is there a dominating presence of one type of macronutrient vs the others, or is there a balance?<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Note: v = 1 serving veggie, f = 1 serving fruit<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
BREAKFAST<o:p></o:p></div>
<div class="MsoNormal">
Egg scramble with large handful baby spinach (v), 1 diced
Roma tomato (v), ½ medium bell pepper (v) sautéed in extra virgin olive oil. <o:p></o:p></div>
<div class="MsoNormal">
Whole grapefruit<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
LUNCH:<o:p></o:p></div>
<div class="MsoNormal">
Quinoa and Chickpea Bowl with large handful mixed greens (v),
¼ cup grated carrots (1/2 v), ¼ cup diced cucumber (1/2 v), drizzled with
homemade olive oil vinaigrette.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
SNACK:<o:p></o:p></div>
<div class="MsoNormal">
1 cup grapes or berries (f)<o:p></o:p></div>
<div class="MsoNormal">
½ cup grass-fed organic yogurt/kefir<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
DINNER<o:p></o:p></div>
<div class="MsoNormal">
3oz oven roasted sockeye salmon with grass-fed garlic butter<o:p></o:p></div>
<div class="MsoNormal">
Side of steamed beet and avocado salad (v)<o:p></o:p></div>
<div class="MsoNormal">
Side of roasted honey glazed carrots (v)</div>
<div class="MsoNormal">
2/3 cup steamed turmeric brown rice</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
--------------------------------------------------------------------------------------------------------------------------</div>
<div class="separator" style="clear: both; text-align: center;">
<img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyNKW5ZPUHnAw21D-cfx-AF9EwA-WWsiBPj_2yWNJAOGnjgOOEyLvnyQNXBOAtg-DaDtqA2LewdXMYrL8HBD4SxtYM-idLZaBYa3oh083mU9U59Vx0Qa4yRWU9xqglBCrg_mddWIX0-A/s640/bone+broth+%252815+of+18%2529.jpg" width="640" /><img border="0" height="512" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1_V9ErGEkdjNZpChz7Sny5ihvokMMbx3v5mT5tDKDT_LC6Qe2ESbu53YXJ4_1pn10m43yFNXIFiJTl4CtrkI6B0WxliOYSROclTxAzVT1UUhvAGfWrYsPvtg_-fiLqI6xkSNgRBtcwQ/s640/turmericdressingandtonic+%252810+of+14%2529.jpg" width="640" /></div>
<div class="separator" style="clear: both; text-align: center;">
<img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0C_qre_ISNdtuwLVqiFV796IuHKo0Q2TR58U-qGZj8dwJkXX6oIS8qsNyEzheoNq4GDBu4U_WYE6J23V0B3GteazyKKc0KXAfPkXevO34KWdfvG1e3e5hPJeFuo5A_HzfPXcex2PEwg/s640/turmericdressingandtonic+%252811+of+14%2529.jpg" width="640" /><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_2jpzNYv-OvgiyJannduRt8aSICU7wsGq9o2306xBCRvifo-F7Na8BjrFg4rQGmlaj8Eapu53JKFMUWDXTbJ2pRkKELJOqaiipvPdWzrwzD6GnQEGnOMTJDrSK21yxsBJzkvUZ38lTg/s640/bone+broth+%252816+of+18%2529.jpg" width="640" /></div>
<br />
<span style="color: #6aa84f; font-size: x-large;">Delicious Root Veggies</span><br />
<div class="separator" style="clear: both; text-align: center;">
</div>
Easy does it, right? Simple, tasty food that doesn’t take
too much attention span to prepare. Well, I’ve got two wonderful recipes just
for you. They both keep well, taste great, and are a great way to get extra
veggies on your plate during the winter months. Plus, they are gluten-free and vegan so
all can enjoy! The roasted carrots are also perfect on a Low FODMAP diet.<br />
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple; font-size: large;">Steamed Beet and Avocado Salad</span><b><o:p></o:p></b></div>
<div class="MsoNormal">
<i>Serves 4-6<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
INGREDIENTS<o:p></o:p></div>
<div class="MsoNormal">
6 medium beets, greens removed<o:p></o:p></div>
<div class="MsoNormal">
1-2 tablespoons extra virgin olive oil<o:p></o:p></div>
<div class="MsoNormal">
1-2 tablespoons balsamic vinegar (white or brown)<o:p></o:p></div>
<div class="MsoNormal">
½ avocado, diced<o:p></o:p></div>
<div class="MsoNormal">
Finely minced parsley<o:p></o:p></div>
<div class="MsoNormal">
Salt and pepper<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
DIRECTIONS<o:p></o:p></div>
<div class="MsoNormal">
Place a steamer basket into a large stock pot. Fill with
water until the water level is right below the steamer basket. Put the beets into
the pot and cover with a lid. Bring water to a boil and reduce heat to medium.
After 30 minutes check to make sure there is water left in pot, and add more if
needed. You <b><u>really want</u></b> to make sure there is enough water so
that your pot doesn’t burn! Cover and continue to steam for another 30 minutes,
or more if needed until beets are tender when pierced with a fork. Remove from
heat and allow the beets to cool 5-10 minutes. Then under running cool water,
rub the beets to remove the outside skin. The skin should come off really easy
if the beets are steamed until tender.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Once the skin is removed, dice the beets into small bite
sized pieces and toss into a bowl. In a small glass or bowl whisk the olive oil
and vinegar together with a fork. Add 2 generous pinches sea salt, and whisk
until combined. I used a 1:1 ratio, but you can increase the olive oil or the
vinegar based on your taste preference and total amount of beets. Pour the
vinaigrette over the diced beets and mix until all are nicely coated in
dressing. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
To serve transfer the beets into a nice bowl or onto a
serving plater. Top with diced avocado, handful chopped parsley, and a sprinkle
of ground pepper. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<img border="0" height="464" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9vVLnUaZ3S61qFxFdbo9Ough4dwxoFEtK4L5SHynzRV6p0UD6yFqAD4W0_t0dBf_J3Kn_L9UL5jV16vgsYz68PS-BZCRy-LsxKdaqIp0G6ToJQ8ZwJQO3xY1QwAIOTvKrrl8fjorQvA/s640/Untitled+design-17.png" width="640" /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #e69138; font-size: large;">Honey Glazed Roasted
Carrots (low fodmap)</span><b><o:p></o:p></b></div>
<div class="MsoNormal">
<i>Serves 2-4<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
INGREDIENTS<o:p></o:p></div>
<div class="MsoNormal">
1 bunch carrots (with green tops)<o:p></o:p></div>
<div class="MsoNormal">
1 tablespoon clover honey (or maple syrup)<o:p></o:p></div>
<div class="MsoNormal">
1 tablespoon extra virgin oil<o:p></o:p></div>
<div class="MsoNormal">
1 tablespoon apple cider vinegar<o:p></o:p></div>
<div class="MsoNormal">
Salt and pepper<o:p></o:p></div>
<div class="MsoNormal">
Finely minced parsley or cilantro (optional)<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
DIRECTIONS<o:p></o:p></div>
<div class="MsoNormal">
Preheat oven to 425 degrees. Meanwhile cut off the green
tops leaving an inch at the top of the carrot. Save the greens to make carrot
top pesto or to toss into salads if desired. Wash and scrub the carrots and
towel dry to ensure they are completely dry. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Line a baking sheet with parchment paper and set aside. If
the carrots are thin and long, leave whole and place on the parchment paper. If
the carrots are a little thicker, cut in half lengthwise. Place onto baking
sheet in a single layer. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Mix together the honey, olive oil, and vinegar in a small
bowl. Drizzle over the carrots. Sprinkle with salt and pepper. Roast for 20-25
minutes until tender, yet still firm with browning spots.<span style="mso-spacerun: yes;"> </span>Remove from oven and sprinkle with freshly
minced parsley or cilantro if desired. Serve immediately. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
<o:PixelsPerInch>96</o:PixelsPerInch>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>ZH-CN</w:LidThemeAsian>
<w:LidThemeComplexScript>AR-SA</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:ApplyBreakingRules/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="false"
DefSemiHidden="false" DefQFormat="false" DefPriority="99"
LatentStyleCount="382">
<w:LsdException Locked="false" Priority="0" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 9"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="header"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footer"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index heading"/>
<w:LsdException Locked="false" Priority="35" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of figures"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope return"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="line number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="page number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of authorities"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="macro"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="toa heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 9"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Mention"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Smart Hyperlink"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Calibri;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--><br />
<div class="MsoNormal">
<br /></div>
</div>
Selva Wohlgemuthhttp://www.blogger.com/profile/18389282767945502030noreply@blogger.comtag:blogger.com,1999:blog-4377715346208504416.post-33693828927978028672017-01-08T14:41:00.002-08:002017-01-09T15:49:34.330-08:00An Ode to Turmeric<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<img alt="turmeric, ginger, anti-inflammatory, health, gluten-free, vegan, miso" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQa3eTZLNS6WQlynvqGUvzTolgUR_pNC3T35MluXpk5f6MXXpoOTvEnQSZaeTo0SOkeLUY5_cnwHn3j4NDLX7XMHYwrHSFEoiFj8hBOAjviCkiyWRbgGTsw4VfoUq-NHSxEzDbyM9l3w/s640/turmericdressingandtonic+%25281+of+10%2529.jpg" title="Turmeric Miso Dressing" width="640" /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="MsoNormal" style="text-align: left;">
<span style="font-size: x-large;"><span style="color: #6aa84f;">It is Turmeric season right now!!</span> </span>Fresh, juicy turmeric root
harvested from Hawaii is finding its way into my local natural food stores.
Usually, if I can find turmeric root fresh, its small, somewhat shriveled up,
and dried up a bit. But not these! When it’s turmeric season, and the Hawaiian
grown roots are vibrant in color and plump with juice, I do a happy dance
almost every time I see them. And perhaps go a wee bit crazy with the amount I purchase.
However, its for good reason.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I am sure if you are reading this blog, you have already
heard about the laundry list of benefits that turmeric root provides. Perhaps
you have even tried my <a href="http://www.poppiesandpapayas.com/2013/09/liquid-gold-turmeric-latte.html">Liquid Gold Latte</a> recipe that I have posted many years
ago. But just as a friendly reminder, I will review a few of the researched benefits
of turmeric and its active component curcumin. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">Enhancing Turmeric (Curcumin) Absorption</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Before I dive into the research, I just want to talk about
something that is often overlooked and very important when it comes to
absorbing the beneficial compound curcumin from food. Firstly, curcumin is a
fat-soluble compound, therefore it requires fat to be absorbed. If no fat is
present in the food product that turmeric is in, you will simply eliminate
turmeric in your stool. But wait, there has been some research indicating that undigested
turmeric may reduce <a href="https://www.ncbi.nlm.nih.gov/pubmed/26309353">cancers</a>
along the digestive tract and help in cases of inflammatory bowel diseases such
as <a href="https://www.ncbi.nlm.nih.gov/pubmed/23076948">colitis</a>. So
perhaps if not all is absorbed during transport along the intestinal tract and
the colon, the host will still be able to benefit. However, for other health
benefits, consuming turmeric as part of a fat containing meal or beverage,
is important to increase blood concentrations. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Secondly, adding <a href="http://nutritionfacts.org/2015/02/05/why-pepper-boosts-turmeric-blood-levels/">black
pepper</a> to turmeric, allows curcumin to be present longer in the system
before it is metabolized by the liver and eliminated via the urine. Pepper, or
the active component piperine, acts on the liver during phase one of detoxification,
by slowing the metabolism of bioactive components (including curcumin). Therefore,
pepper simply allows curcumin to be active longer and therefore communicate its
benefits for a longer period of time throughout the body. Even a pinch of
pepper can significantly boost levels. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgX3qrYdz4aeMc26aI81ha8qdA6rbEcmJ6r6HEhn-AWRPIDXAsJ7DQlmik3YKlIdgy677chPJGGtuIw3QzAc7YpMAn6SJUkN58mhjVQ7OrlGp3YHRx1Wi1crtRQdvgB-g_K7P6U3ICBWw/s1600/Untitled+design-16.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="turmeric, lemon, anti-inflammatory, health, gluten-free, vegan, orange" border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgX3qrYdz4aeMc26aI81ha8qdA6rbEcmJ6r6HEhn-AWRPIDXAsJ7DQlmik3YKlIdgy677chPJGGtuIw3QzAc7YpMAn6SJUkN58mhjVQ7OrlGp3YHRx1Wi1crtRQdvgB-g_K7P6U3ICBWw/s640/Untitled+design-16.png" title="Zesty Turmeric Citrus Tonic" width="640" /></a><o:p> </o:p></div>
<span style="color: #6aa84f; font-size: x-large;">Researched Health Benefits of Curcumin</span><br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-align: left;">
<a href="https://www.ncbi.nlm.nih.gov/pubmed/17569213">Pain
and Inflammation Relief</a>: Curcumin has been found to inhibit the
inflammatory cascade at the same enzymatic reaction as over the counter NSAIDs,
without the side effects associated with chronic NSAID use. These include
stomach pain and heartburn, stomach ulcers and bleeding, high blood pressure, and
more. Therefore, turmeric root can be a great addition to anyone dealing with
chronic inflammatory conditions such as arthritis, autoimmune conditions, and joint
pain.</div>
<div class="MsoNormal" style="text-align: left;">
<br />
<a href="https://www.ncbi.nlm.nih.gov/pubmed/27874279">Cancer
Prevention</a>: As mentioned before, curcumin can be beneficial in preventing
colon cancer and cancers along the digestive tract. Specifically research has found that turmeric inhibits cancer/tumor growth in all stages of
tumor development. Therefore, in terms of cancer prevention, turmeric can be a great addition to any diet. </div>
<div class="MsoNormal" style="text-align: left;">
<br />
<a href="https://www.ncbi.nlm.nih.gov/pubmed/25131839">Cardiovascular
Health:</a> Elevated LDL cholesterol and low HDL cholesterol increases the risk
of heart disease. Research has found that a daily supplementation of turmeric
can help reduce total LDL cholesterol and increase HDL, while also reducing
triglyceride levels. </div>
<div class="MsoNormal" style="text-align: left;">
<br />
<a href="https://www.ncbi.nlm.nih.gov/pubmed/26592847">Weight
Loss</a>: Overweight individuals with metabolic syndrome may benefit from daily
turmeric consumption. A recent research study found an increased weight loss
and enhanced percentage reduction of body fat after consuming curcumin daily
for 30 days in addition to diet and lifestyle changes versus simply just diet
and lifestyle changes alone. If weight loss is a part of your health goals, then the addition of turmeric to a whole foods diet can be helpful. <o:p></o:p></div>
<div class="MsoNormal" style="text-align: left;">
<br /></div>
<div class="MsoNormal" style="text-align: left;">
<a href="http://www.lifeextension.com/Protocols/Metabolic-Health/Metabolic-Detoxification/Page-01">Detoxification:</a> The liver has two phases of detoxification. The first phase metabolizes xenobiotics (chemicals, toxins, hormones, pesticides, alcohol/drugs, bacterial end products, etc) into intermediates, which often are even more toxic than they were prior to phase 1. This step creates a lot of free radicals and therefore good antioxidant status is important. Then during phase 2, these intermediates are converted to water soluble compounds for excretion via the urine or via the bile for elimination with the stool. Curcumin increases phase 2 activity and can be very supportive when someone is struggling with a large xenobiotic load.</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">How to get MORE Turmeric into Your Life</span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Generally, I recommend using the fresh root if it is available to you.
However, organic ground turmeric powder can be used as well. Use 1 teaspoon
ground turmeric in place of the 2-3 inches of fresh turmeric root. Turmeric is found in curry blends, but you can also use turmeric to add color to any dish. Add a teaspoon of turmeric to your pot of rice or quinoa during cooking for a bright yellow color and added health benefits. Toss cauliflower florets with olive oil, ground turmeric, salt and pepper for added flavor and brightly colored yellow florets. Or use the recipes below for more TURMERIC inspiration. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<img alt="turmeric, ginger, anti-inflammatory, health, gluten-free, vegan, miso" border="0" height="494" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUBFEK30zLH7zlXQb37juEYhSIM1chTnRH0wD3JF0L5uvCMALYhjIJB_enviZkLcL5NPSyPpG-8ZtQONlcUtiZzcWZkzPJDwenPeU1cZUx34Q6eIy6qeqy_wFlnr1o622xBrUBWNQwjQ/s640/turmericdressingandtonic+%25282+of+10%2529.jpg" title="Turmeric Miso Dressing" width="640" /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: large;"><br /></span></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: large;">Turmeric Miso Dressing </span><b><o:p></o:p></b></div>
<div class="MsoNormal">
<i>Makes ~ 1 cup <o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
This tasty dressing is made with a combination of three very
potent anti-inflammatory, anti-bacterial, and heart healthy ingredients
turmeric, ginger, and garlic. Use this dressing for salads or simply drizzle
over steamed rice, roasted veggies, or anything your heart desires.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
INGREDIENTS<o:p></o:p></div>
<div class="MsoNormal">
1 thumbs length fresh turmeric root (~2-3 inches)<o:p></o:p></div>
<div class="MsoNormal">
Juice of 1 medium navel orange (~1/2 cup)<o:p></o:p></div>
<div class="MsoNormal">
1 clove garlic, grated<o:p></o:p></div>
<div class="MsoNormal">
1 teaspoon grated ginger root<o:p></o:p></div>
<div class="MsoNormal">
1 ½ tablespoons white mellow miso<o:p></o:p></div>
<div class="MsoNormal">
2 teaspoon apple cider vinegar<o:p></o:p></div>
<div class="MsoNormal">
1 tablespoon maple syrup<o:p></o:p></div>
<div class="MsoNormal">
¼ teaspoon sea salt (I used Eden’s)<o:p></o:p></div>
<div class="MsoNormal">
Pinch cayenne<o:p></o:p></div>
<div class="MsoNormal">
Fresh ground pepper<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
DIRECTIONS<o:p></o:p></div>
<div class="MsoNormal">
Using a spoon, gently scrape as much skin off the turmeric
root as possible. Coarsely chop and place into a high-speed blender. Add the
juice of 1 medium orange. Using a microplaner, grate the garlic clove into the
blender. Using the same microplaner, grate 1 teaspoon of fresh ginger root (use
the same spoon technique with the ginger root to scrape off the skin prior to
grating) and add to the blender. Add the rest of the ingredients and blend
until smooth. Adjust salt and pepper to taste if desired. Store in a glass jar.
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<img alt="turmeric, lemon, anti-inflammatory, health, gluten-free, vegan, orange" border="0" height="494" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioVEg84mLkhgku4xrao1_cluMkiEf1nWQUX7dNXT_V_cam6084hGgy0PsO7rFCu_eUq6LPb6mLCQ4-JKppulxbhXWnAYyL2JQXoKEh2ZlFcP1zGVQw_BxjXYKaECmjGkg4PVVgpOhToA/s640/turmericdressingandtonic+%25286+of+10%2529.jpg" title="Zesty Turmeric Citrus Tonic" width="640" /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: large;"><br /></span></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: large;">Zesty Turmeric Citrus Tonic</span><b><o:p></o:p></b></div>
<div class="MsoNormal">
<i>Makes 2 servings<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
This tonic is potent and powerful. If you feel a cold coming
on, or simply need a detox boost after the holidays, this is a great way to do it.
It is an easy way to get a large amount of fresh turmeric in just a few
minutes. Best is to drink this fresh to get as much vitamin C as possible, as the vitamin C from the oranges quickly degrades after processing. Therefore, I recommend sharing the other half with
your significant other. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
INGREDIENTS<o:p></o:p></div>
<div class="MsoNormal">
1 thumbs length fresh turmeric root (~2-3 inches)<o:p></o:p></div>
<div class="MsoNormal">
Juice of 2 medium navel oranges (~ 1 cup)<o:p></o:p></div>
<div class="MsoNormal">
Juice of 1 lemon<o:p></o:p></div>
<div class="MsoNormal">
1 teaspoon MCT oil<o:p></o:p></div>
<div class="MsoNormal">
Pinch fresh ground black pepper<o:p></o:p></div>
<div class="MsoNormal">
Filtered water<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
DIRECTIONS<o:p></o:p></div>
<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
<o:PixelsPerInch>96</o:PixelsPerInch>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>ZH-CN</w:LidThemeAsian>
<w:LidThemeComplexScript>AR-SA</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:ApplyBreakingRules/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="false"
DefSemiHidden="false" DefQFormat="false" DefPriority="99"
LatentStyleCount="382">
<w:LsdException Locked="false" Priority="0" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 9"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="header"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footer"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index heading"/>
<w:LsdException Locked="false" Priority="35" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of figures"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope return"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="line number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="page number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of authorities"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="macro"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="toa heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 9"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Mention"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Smart Hyperlink"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Calibri;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--><br />
<div class="MsoNormal">
Place all the ingredients into a high-speed blender. If
needed add a little filtered water to make 1 cup total volume. Blend until
smooth. Divide into two glasses and enjoy immediately. <o:p></o:p></div>
</div>
Selva Wohlgemuthhttp://www.blogger.com/profile/18389282767945502030noreply@blogger.comtag:blogger.com,1999:blog-4377715346208504416.post-53471462507478654062016-11-18T13:25:00.000-08:002016-11-21T06:56:16.979-08:00Low FODMAP Bone Marrow Broth<div dir="ltr" style="text-align: left;" trbidi="on">
<div style="font-family: Cambria; font-size: 12px;">
<img border="0" height="456" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixv3HkKt9uusfqrmfUop2nuSCX3zbE8zjyeUfFNRn742okSEcKNYxZhYIrxQhyudpkD1Zi7PH0Wx5oe7QiuUtxwEKebAbs9YTPHn9DlrwPGMAFLqXeXHnGroGepgBI_UkEBFbRDPkAuQ/s640/bone+broth+%25286+of+8%2529.jpg" width="640" /></div>
<br />
<div style="text-align: left;">
<span style="color: #6aa84f; font-size: x-large;">Hi Friends! Happy start to the HOLIDAYS! </span></div>
<div style="min-height: 14px; text-align: left;">
<span style="font-family: inherit;"><span style="letter-spacing: 0.0px;"></span><br /></span></div>
<div style="text-align: left;">
<span style="font-family: inherit; letter-spacing: 0.0px;">I can’t believe Thanksgiving is just around the corner. How did that happen??? Since I last wrote a blog post, my husband came back from Alaska (yay!) and I launched a new website along with Angela Pfifer, called <a href="https://gutrxgurus.com/affiliates/idevaffiliate.php?id=7">GutRx Gurus</a>!! And most recently...I was in Kauai for some much needed relaxation and rejuvenation....NOW I AM BACK!</span></div>
<div style="min-height: 14px; text-align: left;">
<span style="font-family: inherit;"><span style="letter-spacing: 0.0px;"></span><br /></span></div>
<div style="text-align: left;">
<div style="text-align: left;">
<span style="font-family: inherit; letter-spacing: 0px;">The launch of <a href="https://gutrxgurus.com/affiliates/idevaffiliate.php?id=7">GutRx Gurus</a> has been really exciting, although also nerve racking. With a few bumps along the way, Angela and I were able to launch in late September. Collectively we are Angela, Selva, and Rebecca, each with our own unique expertise in functional gut disorders. Angela, a Seattle based certified nutritionist, has worked with many SIBO patients over the last few years and has specialized in this functional gut disorder. Rebecca on the other hand was a SIBO patient herself in Australia and has created many delicious SIBO friendly recipes and cookbooks. And myself, as local Bellingham private practice and clinical dietitian, am also seeing IBS/SIBO patients guiding them through the low FODMAP diet and offering individual nutrition therapy. So between the three of us, we have a lot of information, a lot of tasty low FODMAP approved recipes, cooking videos, an easy to use recipe manager and personalized shopping lists, as well as a forum for members. In addition, every month a Guest Guru (other dietitians/nutritionists, NDs/MDs, and low FODMAP bloggers) provide their tasty recipes along with some new information. So come <a href="https://gutrxgurus.com/affiliates/idevaffiliate.php?id=7">check us out</a>!!</span></div>
<div style="font-family: cambria;">
<span style="letter-spacing: 0.0px;"><br /></span>
</div>
<div class="separator" style="clear: both; font-family: cambria; text-align: left;">
<a href="https://gutrxgurus.com/affiliates/idevaffiliate.php?id=7"><img border="0" height="418" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuBWVbygDOKKj5014esWHlUsaAmyOPeT5wT0CDzaIvpgIjGuEp95LZfh02fxXW07GUQgXQsBttXwMWKCX69Urxd0hXuME7Zto7dGh_J_ybfPAiDvDyR5ZGzUW2tQEMJlO5mLGU1eFUlQ/s640/Screen+Shot+2016-11-18+at+1.11.47+PM.png" width="640" /></a></div>
<div style="font-family: cambria;">
<span style="letter-spacing: 0.0px;"><br /></span></div>
</div>
<div style="text-align: left;">
<span style="color: #6aa84f; font-family: inherit; font-size: x-large; letter-spacing: 0px;">So what is IBS and what is SIBO?</span></div>
<div style="min-height: 14px; text-align: left;">
<span style="font-family: inherit;"><span style="letter-spacing: 0.0px;"></span><br /></span></div>
<div style="text-align: left;">
<span style="font-family: inherit; letter-spacing: 0.0px;">IBS or otherwise known as irritable bowel syndrome, can be characterized by chronic diarrhea, constipation, or a mix of both. This may also include gas, bloating, intolerance to certain foods, etc. </span></div>
<div style="min-height: 14px; text-align: left;">
<span style="font-family: inherit;"><span style="letter-spacing: 0.0px;"></span><br /></span></div>
<div style="text-align: left;">
<span style="font-family: inherit; letter-spacing: 0.0px;">SIBO, or otherwise known as small intestinal bacterial overgrowth, is often associated with IBS patients. SIBO occurs when the bacteria from the large intestine migrate up to the small intestine, causing severe GI distress including painful gas and bloating. Many things such as slow transit time (the time it takes until elimination), decreased stomach acid (due to stress, proton pump inhibitors, and old age), chronic use of antibiotics, gastric surgery, and reduced function of the ileocecal valve may contribute to the onset of SIBO. </span></div>
<div style="min-height: 14px; text-align: left;">
<span style="font-family: inherit;"><span style="letter-spacing: 0.0px;"></span><br /></span></div>
<div style="text-align: left;">
<span style="font-family: inherit; letter-spacing: 0px;">Although an antibiotic or herbal antibiotic protocol is required to treat SIBO, the low FODMAP diet can provide symptom relief for many SIBO and IBS patients. </span><br />
<span style="letter-spacing: 0px;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDoeREMs98LuBrqMWShdV9mikXLx8IpnPkMHhkAdcxKxO44OJPaTgIk502ZIJHTjVklpfGvXj_VnPutQb7ls1Y1Sr90kub6Gw4-LENnk-ms1iXsd9C9UTIIr_N4TIbdxPEXRQB0OHFEQ/s640/bone+broth+%252813+of+18%2529.jpg" width="640" /></div>
<div style="font-family: Cambria; font-size: 12px;">
<div class="separator" style="clear: both; text-align: left;">
<img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZTO85cPSWFn0V-iZ40-Fb7i9dtkY4vebKOBlpz7GmYV5qmjh7MiL79FgOBskDsDwWFVeRQlJvI7Xl9uoI2siwqFeypHQqXSVFskuD05qnOXw290it04X4lrF2ma4i791Qav48pVwt3g/s640/bone+broth+%252817+of+18%2529.jpg" width="640" /></div>
<img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiol_0MlbQrxdTD8f2eSD6k9OsMyB2z-EqIXzgG4CX4Rm6yviDqveSe7GEBNMWSKdnqtf63as8M3LUuhK-ABy2MnUwfK0MCdo5GArP2TYwXpZIhQsAB22IJqrmVc4UVUDhJXHUISnnd4g/s640/bone+broth+%252810+of+18%2529.jpg" width="640" /><span style="letter-spacing: 0.0px;"><br /></span></div>
<div style="font-family: Cambria; font-size: 12px;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi66UGKrtNRuAjwsMiLQhsDaJQxWiV7FV-f8EP98WXa28KAoYwsRjNwH8P6OsGzHhUlvPzXWzuZxx52DUVkPW91RKxe0axgBP6FrkOMKx6YVvum2O4wg4fKESgrCOqJdTEKxJDJd7NkQw/s1600/bone+broth+%252818+of+18%2529.jpg" imageanchor="1"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi66UGKrtNRuAjwsMiLQhsDaJQxWiV7FV-f8EP98WXa28KAoYwsRjNwH8P6OsGzHhUlvPzXWzuZxx52DUVkPW91RKxe0axgBP6FrkOMKx6YVvum2O4wg4fKESgrCOqJdTEKxJDJd7NkQw/s640/bone+broth+%252818+of+18%2529.jpg" width="640" /></a><span style="letter-spacing: 0.0px;"><br /></span></div>
<div style="font-family: Cambria; font-size: 12px; min-height: 14px;">
<span style="letter-spacing: 0.0px;"></span></div>
<div style="font-family: Cambria; font-size: 12px;">
<span style="letter-spacing: 0.0px;"><b></b></span></div>
<div style="font-family: Cambria; font-size: 12px;">
<b><span style="letter-spacing: 0.0px;"><b><br /></b></span></b></div>
<div style="text-align: left;">
<span style="color: #6aa84f; font-family: inherit; font-size: x-large;">What is FODMAP?</span></div>
<div style="font-family: cambria; min-height: 14px; text-align: left;">
<span style="letter-spacing: 0.0px;"></span><br /></div>
<div style="text-align: left;">
<span style="letter-spacing: 0px;"><span style="font-family: inherit;">F<span style="font-family: inherit;">ODMAPs</span> (Fermentable Oligo-saccharides, Di-saccharides, Mono-saccharides and Polyols) are a large group of carbohydrates that are poorly absorbed in the small intestine and are rapidly fermented by gut bacteria as fuel. When all things are good, this fermentation happens in the colon, which is designed to expand and handle the gas that is produced. These sugars are GOOD when the bacteria are in the right place. However, when the bacteria have migrated up to the small intestine, which is not designed to stretch and hold large amounts of gas like the colon, we get painful gas build up and bloating. </span></span></div>
<div style="min-height: 14px; text-align: left;">
<span style="font-family: inherit;"><span style="letter-spacing: 0.0px;"></span><br /></span></div>
<div style="text-align: left;">
<span style="font-family: inherit; letter-spacing: 0.0px;"><b>What is each FODMAP category specifically?</b></span></div>
<div style="min-height: 14px; text-align: left;">
<span style="font-family: inherit;"><span style="letter-spacing: 0.0px;"></span><br /></span></div>
<div style="text-align: left;">
<span style="font-family: inherit; letter-spacing: 0.0px;">Oligo-saccharides are prebiotics. You may have heard that prebiotics help fuel good gut bacteria. And this is true! However, in the case of FODMAP sensitive individuals, it feeds the gut bacteria in the wrong place and causes severe GI distress. The two categories of oligo-saccharides are fructans (ie: garlic and onions) and galactans (beans and legumes), which often cause distress in individuals sensitive to FODMAPS.</span></div>
<div style="min-height: 14px; text-align: left;">
<span style="font-family: inherit;"><span style="letter-spacing: 0.0px;"></span><br /></span></div>
<div style="text-align: left;">
<span style="font-family: inherit; letter-spacing: 0.0px;">Lactose is the sugar in the disaccharide category, which many people may already eliminate based on their intolerance to lactose. Therefore, drinking lactose free beverages, or low lactose foods such as homemade yogurt or ghee, can be well tolerated. </span></div>
<div style="min-height: 14px; text-align: left;">
<span style="font-family: inherit;"><span style="letter-spacing: 0.0px;"></span><br /></span></div>
<div style="text-align: left;">
<span style="font-family: inherit; letter-spacing: 0.0px;">Fructose is the sugar in the monosaccharide category, which includes high fructose corn syrup, agave syrup, mango, honey, apples, pears, etc. Interestingly, glucose aids in the absorption of fructose. Therefore, foods that contain a balanced ratio of glucose to fructose are better tolerated. </span></div>
<div style="min-height: 14px; text-align: left;">
<span style="font-family: inherit;"><span style="letter-spacing: 0.0px;"></span><br /></span></div>
<div style="text-align: left;">
<span style="font-family: inherit; letter-spacing: 0.0px;">Polyols are known as sugar alcohols, which are often hidden in sugar free products. Sorbitol and xylitol are two examples. However, it is also found naturally in some fruits, such as blackberries, lychees, peaches, and more.</span></div>
<div style="min-height: 14px; text-align: left;">
<span style="font-family: inherit;"><span style="letter-spacing: 0.0px;"></span><br /></span></div>
<div style="text-align: left;">
<span style="font-family: inherit; letter-spacing: 0.0px;">By following a LOW FODMAP diet you remove the carbohydrates and fibers that feed the bacteria in the small intestine. However, this is only meant to be a short term diet. Usually I recommend patients remove all FODMAP foods for 1 month, and then begin to challenge each individual category using a specific food item in a specific amount. Reintroduction may take some time, but this will allow for increased variety in the diet. A LOW FODMAP diet is not ideal to follow for the long term. However, some individuals may need to follow a modified FODMAP diet based on the foods that they are sensitive to for a longer period of time or indefinitely. See the <a href="https://itunes.apple.com/us/app/monash-university-low-fodmap/id586149216?mt=8"><span style="letter-spacing: 0px;">Monash University Low FODMAP app</span></a> for a detailed list of foods high and low in FODMAPS. </span></div>
<div style="min-height: 14px; text-align: left;">
<span style="font-family: inherit;"><span style="letter-spacing: 0.0px;"></span><br /></span></div>
<div style="text-align: left;">
<span style="font-family: inherit; letter-spacing: 0.0px;">So to keep this short and sweet….that's it for today…..I will most likely write more about gut health, SIBO, IBS, and FODMAPS in the future. </span></div>
<div style="min-height: 14px; text-align: left;">
<span style="font-family: inherit;"><span style="letter-spacing: 0.0px;"></span><br /></span></div>
<div style="text-align: left;">
<span style="font-family: inherit; letter-spacing: 0px;">Below you will find a LOW FODMAP bone broth rich in easy to digest proteins and minerals. <b>Drink 1 cup a day for gut health.</b> For a regular bone broth, <a href="http://www.poppiesandpapayas.com/2013/10/grandma-lilos-soup-stock.html"><span style="letter-spacing: 0px;">see this recipe post</span></a>! Plus, as the holidays are now creeping in on us...a hearty bone broth can come in handy in many more ways than just for gut health. Use this flavorful base in your favorite fall soups, stews, braise meats or veggies in broth for enhanced flavor, for flavorful sauces and gravies, and or drink as is!</span></div>
<div style="font-family: Cambria; font-size: 12px; min-height: 14px;">
<span style="letter-spacing: 0.0px;"></span><br /></div>
<div style="font-family: Cambria; font-size: 12px;">
<span style="letter-spacing: 0.0px;"><b><br /></b></span></div>
<div style="text-align: left;">
<div class="separator" style="clear: both; font-family: cambria; text-align: left;">
<img border="0" height="494" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxaHo_C3jeN_QLSwixvoFID9nhnWVTg2eAl7z6UfNNRWqUjsSnDqxooJ7G0GK7ElgX5asWu36hGYu0uyQjQdpmVqrl5tOBse9k6zgLXMkneH2ZI8r7ySOk0u33WwsRZlYRIPYxJcaXBw/s640/bone+broth+%25288+of+8%2529.jpg" width="640" /><img border="0" height="494" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjVRvHZcQemA480uLBveFVnsIAsM0mScpScfCFb0zllSiQStoXLohEeTJUgG2HYO8IdZfjkoJxEJ5IqbPDFdQ0WEv5NZ4Bf1zTUxyjxCAc4SB3lODJOhLn_sx_bXE7YBCrA97vKFmOrA/s640/bone+broth+%25281+of+8%2529.jpg" width="640" /></div>
<span style="color: #6aa84f; font-family: "cambria"; font-size: x-large; letter-spacing: 0px;"><br /></span>
<span style="color: #6aa84f; font-family: inherit; font-size: x-large; letter-spacing: 0px;">Easy Low FODMAP Slow Cooker Beef Bone Broth</span></div>
<div style="text-align: left;">
<span style="font-family: inherit; letter-spacing: 0px;">Makes ~4 quarts</span></div>
<div style="min-height: 14px; text-align: left;">
<span style="font-family: inherit;"><span style="letter-spacing: 0.0px;"></span><br /></span></div>
<div style="text-align: left;">
<span style="font-family: inherit; letter-spacing: 0.0px;">INGREDIENTS</span></div>
<div style="text-align: left;">
<span style="font-family: inherit; letter-spacing: 0.0px;">2lbs beef marrow bones (grass fed)</span></div>
<div style="text-align: left;">
<span style="font-family: inherit; letter-spacing: 0.0px;">2 carrots, cut into quarters</span></div>
<div style="text-align: left;">
<span style="font-family: inherit; letter-spacing: 0.0px;">1 medium parsnip, cut into quarters (optional)</span></div>
<div style="text-align: left;">
<span style="font-family: inherit; letter-spacing: 0.0px;">1/2 small celeriac root, cut in half</span></div>
<div style="text-align: left;">
<span style="font-family: inherit; letter-spacing: 0.0px;">½ bunch flat leafed parsley</span></div>
<div style="text-align: left;">
<span style="font-family: inherit; letter-spacing: 0.0px;">1 bay leaf</span></div>
<div style="text-align: left;">
<span style="font-family: inherit; letter-spacing: 0.0px;">1 whole clove</span></div>
<div style="text-align: left;">
<span style="font-family: inherit; letter-spacing: 0.0px;">5 whole peppercorns</span></div>
<div style="text-align: left;">
<span style="font-family: inherit; letter-spacing: 0.0px;">1 tablespoon apple cider vinegar</span></div>
<div style="min-height: 14px; text-align: left;">
<span style="font-family: inherit;"><span style="letter-spacing: 0.0px;"></span><br /></span></div>
<div style="text-align: left;">
<span style="font-family: inherit; letter-spacing: 0.0px;">DIRECTIONS</span></div>
<div style="min-height: 14px; text-align: left;">
<span style="font-family: inherit;"><span style="letter-spacing: 0.0px;"></span><br /></span></div>
<div style="text-align: left;">
<span style="font-family: inherit; letter-spacing: 0.0px;">Preheat oven to 400 degrees Fahrenheit. Place bones on a baking sheet and roast for 30-45 min, turning every 20-30 minutes until browned. </span></div>
<div style="min-height: 14px; text-align: left;">
<span style="font-family: inherit;"><span style="letter-spacing: 0.0px;"></span><br /></span></div>
<div style="text-align: left;">
<span style="font-family: inherit; letter-spacing: 0.0px;">Add the roasted beef bones to the slow-cooker. Pierce the bay leaf to celeriac root with the clove. Add all the veggies and remaining spice to the bones. Fill up with enough fresh filtered water to cover the bones. Program slow-cooker to cook on low for 10 hours. Remove the veggies after 10 hours and discard. Fill with more filtered water to cover bones and continue to cook on low for an additional 10+ hours if a stronger more medicinal bone broth is desired. I recommend a 24-30 hour total simmer time.</span></div>
<div style="min-height: 14px; text-align: left;">
<span style="font-family: inherit;"><span style="letter-spacing: 0.0px;"></span><br /></span></div>
<div style="text-align: left;">
<span style="font-family: inherit; letter-spacing: 0.0px;">When the broth is ready pour the remaining liquid into large glass jars and cool to keep it from souring. Once cooled, you may remove as much of the fat layer as desired. The remaining broth can be thinned with water if necessary. This broth keeps for 1 week in the refrigerator or freeze in ice cube trays for later use. Season with sea salt and/or fresh herbs if used as a hot beverage. </span></div>
<div style="min-height: 14px; text-align: left;">
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit; letter-spacing: 0.0px;"></span></div>
<div style="text-align: left;">
<span style="font-family: inherit; letter-spacing: 0.0px;">Note: Alternatively, you can keep the bones in the slow cooker and continue to replace the broth that is used with some fresh water. Keep simmering on low. You may repeat this for up to 5-7 days or until the broth lacks flavor. Then discard. </span></div>
<div>
<span style="letter-spacing: 0.0px;"><br /></span></div>
</div>
Selva Wohlgemuthhttp://www.blogger.com/profile/18389282767945502030noreply@blogger.comtag:blogger.com,1999:blog-4377715346208504416.post-70550936625266629182016-09-13T13:56:00.001-07:002016-09-13T14:11:12.780-07:00Vegan Protein Powders - A Review<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="margin-left: 1em; margin-right: 1em; text-align: left;">
<img alt="vegan, protein powders, greens, quality, nutritionist, dietitian, plant based" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWLfMcLWEYjZM8Q1ASwYyIg5muABRLNiiVEu-yZilw0fauldEEUT1wsX7Ox9I9P8M0d-qnHH6gnT9Brn3DcNq6nwJ2VSt2DB-l_tU_Rm0mwLndY6o0RlzGmON1ycgchR178MXqn2Jrkw/s640/veganproteinpowders+%25285+of+14%2529.jpg" style="text-align: center;" title="Vegan Protein Powder Review" width="640" /></div>
<span style="color: #6aa84f; font-size: x-large;">Finally I have taken the time to try a variety of vegan
protein powders and review them individually.</span> I had previously tried Vega
Protein Smoothie in the past…and I did not like it. I didn't even finish the
small sized bag that I had purchased. So therefore, you will not find a review
for that product here.<br />
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
To help narrow down my choices further, I chose protein
powders that had <span style="color: #6aa84f;"><b>i</b></span><b><span style="color: #6aa84f;">dentical protein content </span></b>per serving and <b><span style="color: #6aa84f;">similar calories</span></b>. Plus,
I picked an <span style="color: #6aa84f;"><b>original or natural flavor</b></span> from each line to keep the flavor
profile consistent. Personally, I do not like “flavored” protein powders
because then I cannot taste the wonderful fruits and greens I place into my
smoothie….and everything ends up tasting the same. And to top it off, they all
had to be <span style="color: #6aa84f;"><b>organic and gluten-free</b></span>. Furthermore, these are protein powders that
you can easily buy at your local co-op or Whole Foods.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
To keep the study consistent, I blended each protein powder with the exact same, very simple smoothie combo: 1 cup frozen blueberries, ½ cup unsweetened
soymilk, ½ cup water, 1/8 teaspoon cardamom, and a pinch of Eden's sea salt. These are staples often found in
a typical smoothie recipe (except maybe the cardamom). Then for the last 3 days
I made a smoothie for breakfast, using a different protein powder each time, and documented my results. FYI: this is not a sponsored post. This is simply my honest opinion. <br />
<br /></div>
<div class="MsoNormal">
<br />
<div class="separator" style="clear: both; text-align: center;">
<img alt="vegan, protein powders, greens, quality, nutritionist, dietitian, plant based" border="0" height="494" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghkZiuGb2wo86uKAmYpd7LqZe3lSySb80wgIkA6xsRL3hooi5PKFHGZVyTdYS_QUPEZqBu48wOc7fGZ3xXLPeE5K-SCai4A1DqNn-HxDyhM40Q2CfEiS0SYdkDKoxtqlVLRz42SriTnA/s640/veganproteinpowders+%252810+of+14%2529.jpg" title="Vegan Protein Powders- A review" width="640" /></div>
<div class="separator" style="clear: both; text-align: center;">
<img alt="vegan, protein powders, greens, quality, nutritionist, dietitian, plant based, review" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiP361uu9WKsPzRIDEE4JLrX6itYhWWWxKR88xABCckZ7r_WED3uE0zPwYxvg8eA51FKjO65S6vmBi3QzJDZ9_19gWpLWLxsYQkWiINAog2ib1Uh1lylxqISvdIy2v8BozMOiXmtgIB8w/s640/veganproteinpowders+%252814+of+14%2529.jpg" title="Vegan Protein Powders - A Review" width="640" /></div>
<div style="text-align: center;">
<img alt="vegan, protein powders, greens, quality, nutritionist, dietitian, plant based, review" border="0" height="494" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaqAkaom2Rd69pj3bNnic0sLDQgwEKmoWLvpu-9ysrlZxoIh0YH1qiUlf13mGbxhNQEowUQ3Z0cowPptp4drr3IK9VCg_InsTWbp_tCHcwpTRdieG73vQNnZfGmcp7EDOAZt0snSq-Sg/s640/veganproteinpowders+%25286+of+14%2529.jpg" title="Vegan Protein Powders - A Review" width="640" /></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<span style="color: #6aa84f; font-size: x-large;">I reviewed the products for the following:</span></div>
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: large;">Price: </span></div>
<div class="MsoNormal">
Often protein powders can be expensive, especially
those made of high quality ingredients. Highlighting the price per serving can
easily change one’s opinion on what protein powder to purchase. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: large;">Taste: </span><br />
Protein powders can often have a very overpowering flavor. Whether they have too much stevia, too much added flavors, or they simply taste like your eating dirt. So I looked for the following characteristics: is it sweet, earthy, chalky, bland, flavorful, etc?
Too earthy or too unpalatable?</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: large;">Texture: </span></div>
<div class="MsoNormal">
When it comes to protein powders, nothing destroys a smoothie more than a gritty, grainy texture. And often plant based protein powders
are very gritty...so texture is very IMPORTANT in the big picture.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: large;">Nutritionals:</span> </div>
<div class="MsoNormal">
Total calorie, protein, carbohydrate, and
fiber content. Most plant based protein powders are lower in protein compared to a whey alternative. Therefore, I chose those that contained 20g of protein per serving. Plus plant based protein powders often contain added fiber which in addition to the protein, helps keep you full and satisfied for
longer. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: large;">Special Benefits:</span> </div>
<div class="MsoNormal">
Now a days, there are so many additional ingredients in protein powders. Digestive enzymes? Probiotics? Greens? Veg
or Fruit? Sprouted? Herbals? Superfoods?<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: large;">Satiety:</span> </div>
<div class="MsoNormal">
How soon did I get hungry after drinking this smoothie? Of course this can vary depending on your activity level prior to and after the smoothie.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<img alt="vegan, protein powders, greens, quality, nutritionist, dietitian, plant based, review" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2bsiuOB0y5yJ68kGZ7lmVElrSCRcZoSJstBh8F36cupBqnSiba5mrFXB4jcE3ydHUSN_8PRgCOJlTnlMUi59SvUXUh0S2jBb-8qsE_zwZMgSsfBENYHuZbZMcXbW-5VWmMQK2sI4S5g/s640/veganproteinpowders+%25289+of+14%2529.jpg" title="Vegan Protein Powders - A Review" width="640" /><img alt="vegan, protein powders, greens, quality, nutritionist, dietitian, plant based, review" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_Y_fFhcT-FLWO5uuTzdS4Ej6qsulxMhd0bYVZ-qlERurP6A5tJlncVxdhFgqqWCoZuwL85ygEEMtcBu0CSM0xqQwarTTA4PfHcO01lOEkINg2IX_obugAkdnmWJ0z4M0ZLV32OcGukQ/s640/veganproteinpowders+%252811+of+14%2529.jpg" title="Vegan Protein Powders - A Review" width="640" /></div>
<br /></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; mso-border-alt: solid windowtext .5pt; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-table-layout-alt: fixed; mso-yfti-tbllook: 1184; width: 110%px;">
<tbody>
<tr style="height: 26.25pt; mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td style="border: solid windowtext 1.0pt; height: 26.25pt; mso-border-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 12.72%;" valign="top" width="12%"><div class="MsoNormal">
Brand<o:p></o:p></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; height: 26.25pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 9.0%;" valign="top" width="9%"><div class="MsoNormal">
Price / serv<o:p></o:p></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; height: 26.25pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 16.78%;" valign="top" width="16%"><div class="MsoNormal">
Taste<o:p></o:p></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; height: 26.25pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 11.96%;" valign="top" width="11%"><div class="MsoNormal">
Texture<o:p></o:p></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; height: 26.25pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 15.2%;" valign="top" width="15%"><div class="MsoNormal">
Nutritionals<o:p></o:p></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; height: 26.25pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 19.14%;" valign="top" width="19%"><div class="MsoNormal">
Special Benefits<o:p></o:p></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; height: 26.25pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 15.18%;" valign="top" width="15%"><div class="MsoNormal">
Satiety<o:p></o:p></div>
</td>
</tr>
<tr style="height: 26.25pt; mso-yfti-irow: 1;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 26.25pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 12.72%;" valign="top" width="12%"><div class="MsoNormal">
Garden of Life Raw Protein & Greens<span style="mso-spacerun: yes;"> </span>(vanilla)<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 26.25pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 9.0%;" valign="top" width="9%"><div class="MsoNormal">
$1.70<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 26.25pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 16.78%;" valign="top" width="16%"><div class="MsoNormal">
Very sweet flavor compared to the other three. Sweetened
with stevia only. <o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 26.25pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 11.96%;" valign="top" width="11%"><div class="MsoNormal">
A bit of a gritty texture<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 26.25pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 15.2%;" valign="top" width="15%"><div class="MsoNormal">
100kcal/20g protein/3g carbs/3g fiber<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 26.25pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 19.14%;" valign="top" width="19%"><div class="MsoNormal">
Uses sprouted grains/beans for protein blend. Also
incorporates 6 types of veggies, as well as digestive enzymes and 1.5
billion probiotics.<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 26.25pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 15.18%;" valign="top" width="15%"><div class="MsoNormal">
Felt hungry 1 hour after drinking this smoothie.<o:p></o:p></div>
</td>
</tr>
<tr style="height: 26.25pt; mso-yfti-irow: 2;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 26.25pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 12.72%;" valign="top" width="12%"><div class="MsoNormal">
Amazing Grass Protein Superfood (original)<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 26.25pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 9.0%;" valign="top" width="9%"><div class="MsoNormal">
$2.35<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 26.25pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 16.78%;" valign="top" width="16%"><div class="MsoNormal">
Lightly sweet but not overpowering, more earthy in flavor.
<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 26.25pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 11.96%;" valign="top" width="11%"><div class="MsoNormal">
Smooth texture. <o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 26.25pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 15.2%;" valign="top" width="15%"><div class="MsoNormal">
110kcal/20g protein/4 g carbs/3 g fiber.<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 26.25pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 19.14%;" valign="top" width="19%"><div class="MsoNormal">
High green/veggie content, as well as some fruits. The
color of the powder is naturally green indicating high plant matter.<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 26.25pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 15.18%;" valign="top" width="15%"><div class="MsoNormal">
Very satisfying and satiating. Didn’t get hungry until 4 hours
later. <o:p></o:p></div>
</td>
</tr>
<tr style="height: 26.25pt; mso-yfti-irow: 3; mso-yfti-lastrow: yes;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 26.25pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 12.72%;" valign="top" width="12%"><div class="MsoNormal">
SunWarrior Warrior Blend (natural)<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 26.25pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 9.0%;" valign="top" width="9%"><div class="MsoNormal">
$1.15<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 26.25pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 16.78%;" valign="top" width="16%"><div class="MsoNormal">
Chalky, dirt flavor. Quite bland. Needs 2-3 drops stevia
(or additional sweet fruit) for palatability.<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 26.25pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 11.96%;" valign="top" width="11%"><div class="MsoNormal">
Gritty in texture. <o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 26.25pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 15.2%;" valign="top" width="15%"><div class="MsoNormal">
100kcal/20g protein/2g carbs/1g fiber<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 26.25pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 19.14%;" valign="top" width="19%"><div class="MsoNormal">
Just plant based proteins, no additional greens, or veggies.
Contains goji berries and coconut.<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 26.25pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 15.18%;" valign="top" width="15%"><div class="MsoNormal">
Felt satiated for 3-4 hours. <o:p></o:p></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<img alt="vegan, protein powders, greens, quality, nutritionist, dietitian, plant based, review" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1bSTVePfJmi_IUie2Tc3y7nI781G2IEvSoljgSJeYT518Z1cUt1qe7B1JQjUy4j5b1qPvRpgJFWYRWUbrMCYDEAJ0Ey6bxMkZqKbG0BxzZ3Ho8wzH8leF53dI1rCljQkXC_tf1b0HFw/s640/veganproteinpowders+%252812+of+14%2529.jpg" title="Vegan Protein Powders - A Review" width="640" /><br />
<br />
<span style="color: #6aa84f; font-size: x-large;">The Verdict: </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
My ultimate favorite was the <b>Amazing Grass Protein
Superfood</b>. It tasted delicious, not too sweet and not too earthy, when mixed
with just the simple ingredients above. Plus it contains 7 different dried
greens, 9 different fruits and veg, for a total of 2 full servings of fruits
and veg alone with just the protein powder. Blend it with your favorite fruits, veggies, and other smoothie fix in's (flaxseeds, yogurt, nut butters, coconut milk, fresh herbs, etc) to turn this smoothie into a nutrient dense rockstar. In addition, my hunger was curbed the
longest with this product. Therefore, if you are in a crunch this is a great
morning meal replacement. <b>CON:<span style="mso-spacerun: yes;"> </span>Very
expensive in comparison to the other protein powders. </b><o:p></o:p></div>
<div class="MsoNormal" style="text-align: left;">
<o:p>___________________________________________________________________________________________</o:p></div>
<div class="MsoNormal" style="text-align: left;">
<o:p><br /></o:p></div>
<div class="MsoNormal" style="text-align: left;">
<span style="color: #6aa84f; font-size: large;"><i>How can you perhaps replicate this at a cheaper price?
Purchase the Amazing Grass Green SuperFood and add a scoop to another cheaper plant
based protein powder.</i></span></div>
<div class="MsoNormal" style="text-align: left;">
___________________________________________________________________________________________</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Runner Up:</b> I preferred the Garden of Life Raw Protein & Greens over the SunWarrior Warrior Blend, due to its high quality extras including 6 additional veggies, use of sprouted grains and beans, and additional digestive enzymes and probiotics. However, it was very sweet in flavor (too much stevia) and it didn't keep me satisfied for the long run. So, between these last two, it is a wash. If I were to purchase the Raw Protein & Greens, I would add more satiating ingredients to my smoothie (coconut milk, peanut butter, etc). If I were to purchase SunWarrior Warrior Blend, I would add some greens (maybe the Greens SuperFood or a handful mixed greens) and additional 2-3 drops stevia to increase palatability.<br />
<b style="color: #6aa84f;"><br /></b>
<span style="color: #6aa84f;"><span style="font-size: large;">I haven’t tried all the vegan protein powders out there. Do
you have a favorite that you would like to share??</span></span></div>
<div class="MsoNormal">
<o:p></o:p></div>
<span style="background-color: #bd081c; background-position: 3px 50%; background-repeat: no-repeat no-repeat; background-size: 14px; border-bottom-left-radius: 2px; border-bottom-right-radius: 2px; border-top-left-radius: 2px; border-top-right-radius: 2px; border: none; color: white; cursor: pointer; display: none; font-family: "helvetica neue" , "helvetica" , sans-serif; font-size: 11px; font-style: normal; font-variant: normal; font-weight: bold; left: 42px; line-height: 20px; opacity: 0.85; padding: 0px 4px 0px 0px; position: absolute; text-align: center; text-indent: 20px; top: 18px; width: auto; z-index: 8675309;">Save</span><span style="background-color: #bd081c; background-position: 3px 50%; background-repeat: no-repeat no-repeat; background-size: 14px; border-bottom-left-radius: 2px; border-bottom-right-radius: 2px; border-top-left-radius: 2px; border-top-right-radius: 2px; border: none; color: white; cursor: pointer; display: none; font-family: "helvetica neue" , "helvetica" , sans-serif; font-size: 11px; font-style: normal; font-variant: normal; font-weight: bold; left: 42px; line-height: 20px; opacity: 0.85; padding: 0px 4px 0px 0px; position: absolute; text-align: center; text-indent: 20px; top: 18px; width: auto; z-index: 8675309;">Save</span><span style="background-color: #bd081c; background-position: 3px 50%; background-repeat: no-repeat no-repeat; background-size: 14px; border-bottom-left-radius: 2px; border-bottom-right-radius: 2px; border-top-left-radius: 2px; border-top-right-radius: 2px; border: none; color: white; cursor: pointer; display: none; font-family: "helvetica neue" , "helvetica" , sans-serif; font-size: 11px; font-style: normal; font-variant: normal; font-weight: bold; left: 26px; line-height: 20px; opacity: 0.85; padding: 0px 4px 0px 0px; position: absolute; text-align: center; text-indent: 20px; top: 18px; width: auto; z-index: 8675309;">Save</span><span style="background-color: #bd081c; background-position: 3px 50%; background-repeat: no-repeat no-repeat; background-size: 14px; border-bottom-left-radius: 2px; border-bottom-right-radius: 2px; border-top-left-radius: 2px; border-top-right-radius: 2px; border: none; color: white; cursor: pointer; display: none; font-family: "helvetica neue" , "helvetica" , sans-serif; font-size: 11px; font-style: normal; font-variant: normal; font-weight: bold; left: 26px; line-height: 20px; opacity: 0.85; padding: 0px 4px 0px 0px; position: absolute; text-align: center; text-indent: 20px; top: 18px; width: auto; z-index: 8675309;">Save</span><span style="background-color: #bd081c; background-position: 3px 50%; background-repeat: no-repeat no-repeat; background-size: 14px; border-bottom-left-radius: 2px; border-bottom-right-radius: 2px; border-top-left-radius: 2px; border-top-right-radius: 2px; border: none; color: white; cursor: pointer; display: none; font-family: "helvetica neue" , "helvetica" , sans-serif; font-size: 11px; font-style: normal; font-variant: normal; font-weight: bold; left: 42px; line-height: 20px; opacity: 0.85; padding: 0px 4px 0px 0px; position: absolute; text-align: center; text-indent: 20px; top: 18px; width: auto; z-index: 8675309;">Save</span><span style="background-color: #bd081c; background-position: 3px 50%; background-repeat: no-repeat no-repeat; background-size: 14px; border-bottom-left-radius: 2px; border-bottom-right-radius: 2px; border-top-left-radius: 2px; border-top-right-radius: 2px; border: none; color: white; cursor: pointer; display: none; font-family: "helvetica neue" , "helvetica" , sans-serif; font-size: 11px; font-style: normal; font-variant: normal; font-weight: bold; left: 42px; line-height: 20px; opacity: 0.85; padding: 0px 4px 0px 0px; position: absolute; text-align: center; text-indent: 20px; top: 18px; width: auto; z-index: 8675309;">Save</span></div>
Selva Wohlgemuthhttp://www.blogger.com/profile/18389282767945502030noreply@blogger.comtag:blogger.com,1999:blog-4377715346208504416.post-79915788940209343382016-08-24T12:41:00.000-07:002016-08-24T12:43:21.424-07:00Southwest Chipotle Chick'n Salad<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<img alt="vegan, gluten-free, salad, summer, chipotle, easy, zesty, southwest, corn, black beans, healthy" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNvAIKuG1ky2jE9M70UOxxEpTSXI4WG4pT_eT7TWVUvGssgTZN032RZkqYuSxM3mS92h-z4yOu1ipQKJ5hXI_hAwZ2pwaOfqrBo5TdU4TKIeNIYF40YkS5eblJQffGsVvMcAruEAolPA/s640/Southwest+Chipotle+Chick%2527n+Salad+%25289+of+9%2529.jpg" title="Southwest Chipotle Chick'n Salad" width="640" /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">We are nearing the end of August already.</span> I just cannot
believe how quickly time flies by….especially if your having fun. I have been
working on multiple projects and finding a few special days here and there to
get out and play in the summer sun. Most recently, I went on a beautiful
overnight backpacking trip with some truly amazing ladies. There really is
nothing better for mental rejuvenation than spending time in the wilderness
with friends. No phones. No computers. Simply just epic beauty, intimate conversations,
and this overwhelming sense of peace. If you have not tried it…you must. You
may never want to come back to the real world again.</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<img border="0" height="494" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaSPZyNYqQLRIu4kGjaPayA0hkoASpQ2LFvDAlNO_4sCADtjrSHFcGb1cOicqiwXAI6sjzTVgoLzHaBGvtkCzdotmp1b4IFGyqjsypr0AyufsdtfTIPAQIM7643KVfkWYh-O0ahAyE4Q/s640/Southwest+Chipotle+Chick%2527n+Salad+%25282+of+2%2529.jpg" width="640" /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Now, because I have been so busy, my blog has taken a wee
break. And I am sorry. However, today I am back with a <span style="color: #6aa84f;"><b>FLAVOR EXPLOSION</b></span> that
everyone can enjoy. It is vegan and gluten-free. This recipe was inspired by a
wonderful trip to Friday Harbor on San Juan Island. A cute 100% vegan
restaurant became a staple during my stay. The food was amazing and the local
wine superb. I couldn’t have asked for anything more satisfying than Mike’s
Wine Bar. Truly a nice surprise. So my friends, please enjoy this uber
delicious, screaming of summer, Southwest Chipotle Chick’n Salad. I promise it
will not disappoint.</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Although, I do eat animal protein, I also enjoy vegan
protein options. Usually, I stick with sprouted extra firm tofu or
tempeh, and of course other beans and legumes. But this time, I wanted to try
something new and exciting. I have never been one to like meat alternatives,
especially because they are often made of vital wheat gluten. However, recently
I came across Gardein Scallopini Chick’n Filets, which are gluten free and very
tasty. So, for this recipe, I decided to use this product. Feel free to swap
this vegan choice with real chicken breast, or simply enjoy the salad without.
You can even top this dish with seasoned fried tempeh or an extra serving of beans
for more plant protein. Either way, you cannot go wrong.</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<img alt="vegan, gluten-free, salad, summer, chipotle, easy, zesty, southwest, corn, black beans, healthy" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDSzqdRrv-bqxB6zrsjkVN4ftSjUTfQy0r0ZoSUGIqjejTEfWL4PqFebkVF00wnTjgrYBGVnffMjd-MMiFVB9lq1h_ZIQg0k5pHFMecvSIqVTxjqeoeEPJT1pGzAkccu3C5Db9hEJmZw/s640/Southwest+Chipotle+Chick%2527n+Salad+%25283+of+9%2529.jpg" title="Southwest Chick'n Chipotle Salad" width="640" /></div>
<div class="separator" style="clear: both; text-align: center;">
<img alt="vegan, gluten-free, salad, summer, chipotle, easy, zesty, southwest, corn, black beans, healthy" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1TUemIpg8MwXqlxv3hXPXba92ps-QDg8TWutV9H-QO6nt1YXPUiA97za1IYXWg155leP_D1ciUqDr04jcDHnkc0Q2jHh4mPKjFlpXHuyqu9UBuhAKX9FotKCd0uXPyD-Qh6FPxIuHdQ/s640/Southwest+Chipotle+Chick%2527n+Salad+%25284+of+9%2529.jpg" title="Southwest Chipotle Chick'n Salad" width="640" /></div>
<div class="separator" style="clear: both; text-align: center;">
<img alt="vegan, gluten-free, salad, summer, chipotle, easy, zesty, southwest, corn, black beans, healthy" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpUoR8qD7vUtguQn1qZmwtCfiYOudL5KjvdU0O7sqdC_4Pkg_-uvE6zKGbNjinZNHLPJ7Ucez9nH5UyYaJlhIR3abW2J1zsQgFxl6-VcCJi28zs-z2G1xoYT35sCjAcSLYlr-zu3blnw/s640/Southwest+Chipotle+Chick%2527n+Salad+%25288+of+9%2529.jpg" title="Southwest Chipotle Chick'n Salad" width="640" /></div>
<div class="separator" style="clear: both; text-align: center;">
<img alt="vegan, gluten-free, salad, summer, chipotle, easy, zesty, southwest, corn, black beans, healthy" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSUjcRj1Id5jgCy9EQaTz1I1T2Cz_jawL06MeDKZnQ0uGBAdLtys9v87J45oUKutj6Y4tY-lWiyRi0O4mSQ2-LgRyOu3MBCb-JiNnDjGycnsfnJdJ3-EXmqqQK9JySxTnhuSLt4CEf0g/s640/Southwest+Chipotle+Chick%2527n+Salad+%25287+of+9%2529.jpg" title="Southwest Chipotle Chick'n Salad" width="640" /></div>
<div class="separator" style="clear: both; text-align: center;">
<img alt="vegan, gluten-free, salad, summer, chipotle, easy, zesty, southwest, corn, black beans, healthy" border="0" height="494" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFNVtqC7EEtXn64upLFM1qxfn9OGd3oeYFH8UWL8OIwe5cZV44EkWvW3DRciGwS0Or2n_qKcHgfBvkVV9fB5koec1zEiT55KyznKx7nvr2ZTm12p3Aoo7LLKE6talQ8x_ox3ybRJJ0sA/s640/Southwest+Chipotle+Chick%2527n+Salad+%25285+of+9%2529.jpg" title="Southwest Chipotle Chick'n Salad" width="640" /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So I hope you fill up and fuel up with this Southwest Chick’n
Chipotle Salad. With 25g of plant protein, and 17g of fiber, this meal will
keep you fueled and satisfied until dinner.</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">Creamy Chipotle
Dressing</span><b><o:p></o:p></b></div>
<div class="MsoNormal">
Serves 4 (2 tablespoons each)<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
INGREDIENTS<o:p></o:p></div>
<div class="MsoNormal">
1/3 cup Vegenaise (original)<o:p></o:p></div>
<div class="MsoNormal">
1 lime, juiced (~2.5 tablespoons)<o:p></o:p></div>
<div class="MsoNormal">
1 tablespoon honey<o:p></o:p></div>
<div class="MsoNormal">
1 clove garlic, grated using microplaner<o:p></o:p></div>
<div class="MsoNormal">
¾ teaspoon chipotle powder<o:p></o:p></div>
<div class="MsoNormal">
½ teaspoon Eden’s sea salt<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
DIRECTIONS<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Mix all the above ingredients together using a whisk. Store
in jar and refrigerate. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">Southwest Chipotle Chick'n
Salad</span><b><o:p></o:p></b></div>
<div class="MsoNormal">
Serves 1<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
INGREDIENTS<o:p></o:p></div>
<div class="MsoNormal">
1/3 cup canned sweet corn, rinsed and drained (or better yet, freshly grilled corn)<o:p></o:p></div>
<div class="MsoNormal">
1/3 cup canned black beans, rinsed and drained<o:p></o:p></div>
<div class="MsoNormal">
5 cherry tomatoes, quartered<o:p></o:p></div>
<div class="MsoNormal">
2 tablespoons finely minced red onion<o:p></o:p></div>
<div class="MsoNormal">
2 tablespoons cilantro, chopped<o:p></o:p></div>
<div class="MsoNormal">
2 tablespoons Creamy Chipotle Dressing<o:p></o:p></div>
<div class="MsoNormal">
1 Gardein Scallopini Chick’n Filet<o:p></o:p></div>
<div class="MsoNormal">
1 corn tortilla, thinly sliced**<o:p></o:p></div>
<div class="MsoNormal">
1 teaspoon extra virgin olive oil<o:p></o:p></div>
<div class="MsoNormal">
2 handfuls mixed greens (I used a Spicy Greens mix from the
Farmers Market)<o:p></o:p></div>
<div class="MsoNormal">
A few slices avocado<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
DIRECTIONS<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
In a medium bowl mix together the first 6 salad ingredients.
Set aside. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Meanwhile, prepare the Gardein Chick’n filet per package
instructions and slice into strips. If you want to use regular chicken you can
do that as well. You will need to season it with some spices (cumin, paprika,
garlic powder), salt, and pepper and cook until done. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
**Optional Step: In a small separate pan, heat a little bit
of olive oil over medium heat until sizzling. Toss in the sliced corn tortilla
strips. Fry until crispy and lightly browned. Season with sea salt and optional
lime zest if desired.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Finally, stir in the 2 handfuls of mixed greens with the
other salad ingredients. Top with sliced Chick’n, avocado, and crispy tortilla
strips. Enjoy immediately.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
_________________________________________________________________________________</div>
<div class="MsoNormal">
<o:p></o:p></div>
<span style="background-color: #bd081c; background-position: 3px 50%; background-repeat: no-repeat no-repeat; background-size: 14px; border-bottom-left-radius: 2px; border-bottom-right-radius: 2px; border-top-left-radius: 2px; border-top-right-radius: 2px; border: none; color: white; cursor: pointer; display: none; font-family: "helvetica neue" , "helvetica" , sans-serif; font-size: 11px; font-style: normal; font-variant: normal; font-weight: bold; left: 33px; line-height: 20px; opacity: 0.85; padding: 0px 4px 0px 0px; position: absolute; text-align: center; text-indent: 20px; top: 18px; width: auto; z-index: 8675309;">Save</span><span style="background-color: #bd081c; background-position: 3px 50%; background-repeat: no-repeat no-repeat; background-size: 14px; border-bottom-left-radius: 2px; border-bottom-right-radius: 2px; border-top-left-radius: 2px; border-top-right-radius: 2px; border: none; color: white; cursor: pointer; display: none; font-family: "helvetica neue" , "helvetica" , sans-serif; font-size: 11px; font-style: normal; font-variant: normal; font-weight: bold; left: 33px; line-height: 20px; opacity: 0.85; padding: 0px 4px 0px 0px; position: absolute; text-align: center; text-indent: 20px; top: 18px; width: auto; z-index: 8675309;">Save</span></div>
Selva Wohlgemuthhttp://www.blogger.com/profile/18389282767945502030noreply@blogger.comtag:blogger.com,1999:blog-4377715346208504416.post-15052843982755434422016-07-11T17:12:00.001-07:002016-07-20T06:13:40.413-07:00Enlightened Skordalia<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeGKoqF9nh0d8QAL6lMe1cFyJ-sE8KR9Yn7fOLcgTbflpwRrZTxj5Up4RCpT0ETRmvQgi5bw5YfhKbKs0MxZkmnzsUADr9vj548Voa8NErCuwod5raMqWir-oMYmApw37SnZn-VPqi3w/s640/cauliflowerpotatoskordalia+%252810+of+11%2529.jpg" width="640" /></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">Ahhh summer oh how I love The</span>….with the abundance of local
produce, the blue bird skies and outdoor adventures, and the gentle warm breeze
that dances through my wind chime….However, my love affair only lasts if the
temperatures do not get too hot. Luckily we have not had much 80-90 degree
weather yet here in the PNW, and I continue to keep my fingers crossed that the
mid 70’s summer days are not too far and few between. Last summer, I nearly
melted in my bedroom…and hid amongst the shadows and forested areas, because
simply put, I just don't do well in anything higher than 80 degrees + humidity.
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So in the heat, and with the lazy summer days, room
temperature meals, or a few things heated on the grill, is all my body craves. Fresh.
Zesty. Flavorful. Light and easy. And course as always DELICIOUS. The body
knows what it wants, and what it needs….to some extent that is…as long as we
really, truly……listen.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Right now, I crave potatoes. Which is somewhat odd
considering most people crave potatoes in the winter. But right now….potatoes
are coming up…fresh and local, tender and very flavorful. And guess what…they
are pretty amazing! Do not doubt the simple potato any longer….especially for a
summer evening meal. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCFg_dubGthFI8K8hugMha2kmNLrbIi82eqYCT9BFr6KNimhppVnR_WbPQ0r7K_HtEhPpADPcCAjqjePBLHAupVTVHpTcCWYQusDrDMLLZTHreSZ33U8Z5F-PLzN-0FbscLilj0kGMbA/s640/cauliflowerpotatoskordalia+%252811+of+11%2529.jpg" width="640" /></div>
<div class="separator" style="clear: both; text-align: left;">
<img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuVk5QYy4VOAQEJPoOBmRut3vOgncPP1wYB6pwA9rgN2MJ58n1KURxuJqBu4AZEEh570fHmY-aRzgk0oWMn3gRAUu6TvfYGQUCpjsz5dogq8BzvEeUSJ1PwohUmuvh9RpMzAeUpXs2SA/s640/cauliflowerpotatoskordalia+%25282+of+11%2529.jpg" width="640" /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">Potato Goodness</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So why the potato? Well, not only does it provide the most
complimentary base to any unique combination of spices or herbs, but it also
shines simply on its own. My grandma’s favorite meal (and she was an excellent
home cook by the way), was simply steamed Yukon gold potatoes with a little pat
of butter and a sprinkle of salt on each bite. Now that is basic my friends. Of
course as a nutritionist, I would say where are all the other veggies?…but back
in the day…you took what you could get. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Besides the fact that everyone loves potatoes (unless you
have a nightshade intolerance I suppose), they are very nutrient dense! Yes,
the simple potato, that has been shamed for all these years, can be an awesome
part of a whole foods based diet. So here it goes. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: large;">Fiber & Resistant
Starch</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
One medium boiled potato, with peel, has about 4 grams of
fiber for every 35 grams of carbohydrates. That's pretty good! A simple rule I
like to follow when choosing foods is to make sure that for every 10g of
carbohydrates there is at least 1g of fiber. So the potato exceeds that benchmark.
But more interestingly…if the potato is cooked and then cooled…its forms some
resistant starch. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
What is resistant starch? It is a type of starch that is not
digested by humans! Therefore, it does not impact blood sugar levels or insulin
after ingestion. Actually, the friendly bacteria in our colon, enjoy it much
more than we do. In fact, they feed on it, and produce short chain fatty acids
(especially butyrate) as by-products fueling the colon cells and supporting
overall health. Studies have even found that resistant starch can aid in <a href="http://www.ncbi.nlm.nih.gov/pubmed/24499148">weight loss</a>. However, if
you heat the potatoes up again to over 130degrees Fahrenheit, the resistant
starch starts to transform to “usable” starch again. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: large;">Vitamins &
Minerals</span></div>
<div class="MsoNormal">
<b><br /></b></div>
<div class="MsoNormal">
Potatoes are a great source of potassium an electrolyte that
along with sodium helps balance fluids within the body. When we sweat a lot in
the summer, playing as we do, we lose some salt, and to a lesser extent
potassium. If we don't have enough potassium or too much, we can stress our
heart to the point of death. However, most people are getting plenty of sodium,
but not enough potassium (found in veggies). One medium potato provides about
25% of what you need! <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Potatoes are also rich in <a href="http://lpi.oregonstate.edu/mic/micronutrients-health/skin-health/nutrient-index/vitamin-C">vitamin
C</a> (a powerful antioxidant that supports skin health) and <a href="http://lpi.oregonstate.edu/mic/vitamins/vitamin-B6">vitamin B6</a>
(supports brain health and reduces inflammation)….and a lot more. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
</div>
<div class="separator" style="clear: both; text-align: left;">
<img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgl5tKNFjEq5lRXHVVtqjGG7Pmu88jsK25no9G-m-_h2zyG26RLHFY-U9nonZvZzR9v97hHuDE_hyKfWgWofGOoUFQ1II0Ygf17QsI5NI1pHDwB5YiSItXajcnadtUHrfaQmFA21-v4eA/s640/cauliflowerpotatoskordalia+%25289+of+11%2529.jpg" width="640" /></div>
<img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgE1Ma-g2ZtAtoLGAk9HJbH1R2sieKdPguXC1Yqg4a6gYsW_j7Yo0iaJ9e43Ho8snlL1h3nOvXLqKHks9lR3QMCVbQdi5wd5utcH0dX6EvNeTFuIORTZ_Gh3_-DoAXkjW4dlomtIWCtFQ/s640/cauliflowerpotatoskordalia+%25284+of+11%2529.jpg" width="640" /><br />
<div class="MsoNormal">
</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The big take away…enjoy potatoes as a part of a whole foods
diet…they are just as nutrient dense as any other vegetable that you have on
your plate!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
As inspiration I am sharing with you one of my favorite ways
to prepare potatoes in the summer…. my take on SKORDALIA. Traditionally
skordalia comes from Greece where they blend potatoes (and sometimes bread and
almonds) with olive oil, garlic, and vinegar. Often it is served as a dip. However,
my version is a blend of both potatoes and cauliflower with lemon juice in
place of vinegar…for a lighter and more refreshing version that is perfect as a
side. I especially love to serve skordalia with pan seared sockeye salmon or
curried chicken drumsticks, but grilled shrimp skewers, sautéed tempeh strips,
or even with a fried pastured eggs are a great addition. And as always served
with a large salad on the side.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The trick for this recipe, to keep as many nutrients locked
into the potato, is to peel the potato after it has been steamed. This way
water-soluble nutrients will not all leach out into the water and stay in the
potato!</div>
<br />
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWVMFixXjVFPyT6vq3xY9309w8YX3DSF8-CBPia75zaPXiFp70GFbN7GvYj9isOgnyhN0cwy89mDyVCySmztUP6pXt8iVc5grhuA-4YuCCAnOYRGCcidnzCbTAb2XdJuEVftCEptGvFw/s1600/Screen+Shot+2016-07-11+at+5.05.33+PM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="638" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWVMFixXjVFPyT6vq3xY9309w8YX3DSF8-CBPia75zaPXiFp70GFbN7GvYj9isOgnyhN0cwy89mDyVCySmztUP6pXt8iVc5grhuA-4YuCCAnOYRGCcidnzCbTAb2XdJuEVftCEptGvFw/s640/Screen+Shot+2016-07-11+at+5.05.33+PM.png" width="640" /></a><span style="color: #6aa84f; font-size: x-large;">Enlightened Skordalia</span><b><o:p></o:p></b></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Serves 6<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
INGREDIENTS<o:p></o:p></div>
<div class="MsoNormal">
1 medium head of cauliflower, base and leaves removed**<o:p></o:p></div>
<div class="MsoNormal">
4 medium Yukon Gold potatoes**<o:p></o:p></div>
<div class="MsoNormal">
¼ cup fresh lemon juice (2-3 lemons)<o:p></o:p></div>
<div class="MsoNormal">
¼ cup extra virgin olive oil<o:p></o:p></div>
<div class="MsoNormal">
4 large cloves garlic, finely minced<o:p></o:p></div>
<div class="MsoNormal">
1 teaspoon sea salt, plus more to taste<o:p></o:p></div>
<div class="MsoNormal">
Finely ground fresh pepper to taste<o:p></o:p></div>
<div class="MsoNormal">
Optional: finely minced fresh herbs (parsley, thyme, chives,
etc)<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
DIRECTIONS<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Fill a large pot with about 1 inch of water. Place a steamer
basket inside and top first with potatoes and then with the cauliflower. Cover
with a lid and bring to a boil. Once boiling reduce heat to medium low and steam
the cauliflower for about 12-15 minutes or until tender all the way through. <span style="mso-spacerun: yes;"> </span>Remove the cauliflower and place onto a plate
to cool, add an extra cup of water to the pot (too make sure the steam water
doesn't get too low), and once again cover with the lid. Continue to steam the
potatoes another 15-20 minutes until they are tender all the way through. Set
the potatoes aside and allow to cool 5-10 minutes until they are cool enough to
handle. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Peel the steamed potatoes, cut in quarters, and throw them
into a large bowl along with the cauliflower, lemon juice, olive oil, garlic,
and salt and pepper. Using an immersion blender or handheld mixer, puree the mixture until <u>mostly</u>
smooth. You want to be careful not to blend it too much as the potatoes can become glue-like if pureed too much. See notes below. Season with additional sea salt, pepper, and lemon to taste. Garnish
each serving with freshly minced herbs and a drizzle of olive oil if desired.
You can serve this dish immediately or chill in the refrigerator and bring to
room temp prior to serving. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
**Note: I usually aim for about equal weights of each. Ex:
1½ lbs of both cauliflower and potatoes. It doesn’t need to be exact, but close
enough. This helps prevent the skordalia from becoming gummy. Also make sure to use <u>Yukon Gold</u> potatoes as they contain less starch than russets.</div>
</div>
Selva Wohlgemuthhttp://www.blogger.com/profile/18389282767945502030noreply@blogger.comtag:blogger.com,1999:blog-4377715346208504416.post-72527343617562888862016-06-29T09:35:00.001-07:002016-06-29T09:35:23.758-07:00RefreshME! Sports Beverage<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: left;">
<img border="0" height="476" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnB8HqCwdheo1fewGmeo5D1oJS_RaC4vDcOAyHAhbMa19jsNiOmDW5A5BlflaIqCR6CXTJ-_zgJTCg3e39bnudrYKiuGXEv52K8ASig_AOP3KDjv8LHSzz5Vg33fXh9AJXQrm1j6vL9Q/s640/refreshmesportsbeveragetitle.png" width="640" /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<span style="color: #6aa84f; font-size: x-large;">It’s getting hot out there folks! </span>And with these glorious
summer days naturally comes more outdoor exercise. The prettier the weather the
more apt we are to go and play hard!<br />
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
With all the fun and games of running, mountain biking,
hiking, and other strenuous outdoor activities, we need to make sure we stay
hydrated. And by hydrating I do not mean simply drinking a glass of water
before and after your workout…or drinking a beer as a tasty hydrating reward
after a long grueling ride or hike. There are more factors to address for
optimal performance and for overall health and safety. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
In the summer months we naturally have increased water
losses as the temperatures soar and our bodies attempt to maintain a core
temperature around 98.6 degrees Fahrenheit. Sweating is one of the mechanisms
that assists in maintaining this core temperature. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
If we add additional strenuous exercise to hot summer days,
we are going to sweat even more, losing anywhere between 300ml to over 2 liters
of sweat per hour depending on the exercise intensity, duration, heat
acclimatization, humidity, etc. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Why is this important?? Water losses greater than <a href="http://www.ncbi.nlm.nih.gov/pubmed/17277604">2% of your body weight</a>
can impair cognition and performance, whereas severe water losses of <a href="http://www.ncbi.nlm.nih.gov/pubmed/17473783">6-10% of body weight</a> can
impact heart function, sweat production, and blood flow to the skin and muscles.
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEr1ANxJWDjIfmJQ4kdeokd-bGbv1ZiWZQBCwLJ8iQlqOVI4XGZJ8uk-V1454u0P6qqL-quvtu8fdZx7HT3aRH9fO9UNzYKFk9Lx8Ugww3ao5NLX3Adc78Tzoq1dy0V3Vs0zXy-Y_d6g/s640/refreshmesportsbeverage+%25282+of+10%2529.jpg" width="640" /><br />
<br />
<span style="color: #6aa84f; font-size: x-large;">Getting Sweaty!</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Since sweat not only contains water, but also sodium (salt)
and smaller amounts of other electrolytes such as potassium and magnesium, it
is important rehydrate in times of high sweat losses with water that contains
some salt….especially if you sweat a lot or tend to have very salty sweat.
Although salt content is highly variable between one person to the next, it is
estimated that on average about 1g of sodium is lost per liter of sweat. That
is a lot!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
This is important to note because it is often overlooked by
recreational athletes who are aware of the importance of staying hydrated,
drinking plenty of water before during and after their workout, but do not
replenish their sodium.<span style="mso-spacerun: yes;"> </span>This can lead to
hyponatremia (low plasma sodium) causing symptoms of bloating, puffiness,
weight gain, nausea, vomiting, headaches, confusion, and can possibly even
cause death if untreated….yikes!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: large;">So who would benefit from consuming salt during exercise?</span></div>
<div class="MsoNormal">
</div>
<ul>
<li>Those that sweat more than 1.2 liters per hour—see below for
how to measure sweat losses.</li>
<li>Those that have very salty sweat—do you have salt crystals
on your skin post workout?</li>
<li>And if you participate in strenuous exercise that is longer
than 2 hours…which I know happens a lot in the mountain biking and hiking
community here in Bellingham.</li>
</ul>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: left;">
<img border="0" height="394" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoQ4EbVDkSDRbgZG9GVW0GXB_GLDXqgWx98_RYctL7x_dBS3-r-9c6UmE_ozwVX_YeJy4nLExwdg5Dz2_izVRyFSTU4v6UMY8LE3Syg3VlbCbGfhN-N7RvtgG7IAoeoVdPuy1LlO8gvg/s640/refreshmesportsbeverage+%25286+of+10%2529.jpg" width="640" /></div>
<img border="0" height="494" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0RjwbE4DKUL94YV1KxRnWWtz3H7QAOdQzaAcZ05hI82s4XdwInIthyM9rS4O_rvZohz6tVzfkVocXgNyhSx37TczGcNvdNspzWqUhhUc4jNjzZLPeN7MjAB3SOgrN4B_XUme3wbGYRw/s640/refreshmesportsbeverage+%25284+of+10%2529.jpg" width="640" /><br />
<br />
<span style="color: #6aa84f; font-size: x-large;">Euhydration: normal state of body water</span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
How can you stay in <a href="http://www.ncbi.nlm.nih.gov/pubmed/17277604">euhydration</a>?? Here are
some great tips and tricks to keep your performance up and your health in
check!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
</div>
<ul style="text-align: left;">
<li>Consume <b><span style="color: #6aa84f;">2-4ml of water</span></b> per pound of body weight <b><span style="color: #6aa84f;">2-4 hours</span></b>
before exercise to allow enough time to rid excess fluid and achieve pale
yellow urine.</li>
<li>Add a <span style="color: #6aa84f;"><b>little salt</b></span> to your pre-workout meal or drink to help retain extra fluid prior to exercise.</li>
<li>Stay hydrated during exercise as able. Some may benefit from
liquids with added sodium. See above for those who would benefit.</li>
<li>Athletes can also weigh themselves before and after a
strenuous activity to determine sweat losses. <span style="color: #6aa84f;"><b>For every pound lost rehydrate
with 2.5 cups of water.</b></span> Once again, if sodium losses are high, adding a little
salt will be beneficial.</li>
<li>Drink <span style="color: #6aa84f;"><b>cold beverages</b></span> to help reduce core temperature and
thus improve performance in the summer heat.</li>
<li>Do not restrict salt in post-exercise meals, especially when
large sweat losses have occurred.</li>
<li>Avoid drinking alcohol during the recovery period because it
has a diuretic effect (stimulates increased fluid loss via urine)…..afterwards
you can meet up at the local brewery and celebrate the adventures of summer.</li>
</ul>
<div class="MsoNormal">
So drink up, stay hydrated, add a little pinch of salt, and
play hard because summer has only just started!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: left;">
<img border="0" height="478" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBH1SqkPAb8032XLwQb5ZnIes1oLuKDvP6cTIJFb6rIsFoINjHaXMbm1cfU65aA-IPaWveDhiVb-rcHZ-J0jQxEKm8Wpzy38xKM-x66Z2SH_bdoTWOAyEvajE9SJkSGNQGbhLKFQ8aqw/s640/Screen+Shot+2016-06-29+at+9.12.30+AM.png" width="640" /></div>
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="color: #6aa84f; font-size: x-large;">Refresh</span><span style="font-size: x-large;">ME</span><span style="color: #6aa84f; font-size: x-large;">! Sports
Beverage</span><o:p></o:p></b></div>
<div class="MsoNormal">
<i>Serves 1</i><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The beverage recipe below is perfect for post-workout
rehydration. Not only does it have a little salt (170mg) and a little potassium, but it
also has 100% of your daily vitamin C (which helps reduce exercise induced
oxidative stress). Plus it offers a little fruit sugar for energy, and a little
protein for muscle repair. And it tastes simply refreshing, especially after a
sweaty workout! <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
INGREDIENTS<o:p></o:p></div>
<div class="MsoNormal">
1 naval orange<o:p></o:p></div>
<div class="MsoNormal">
1 lemon<o:p></o:p></div>
<div class="MsoNormal">
1 lime<o:p></o:p></div>
<div class="MsoNormal">
1 pinch sea salt<o:p></o:p></div>
<div class="MsoNormal">
½ cup water<o:p></o:p></div>
<div class="MsoNormal">
Optional: 1 tablespoon <a href="http://www.poppiesandpapayas.com/2016/03/the-collagen-latte.html">hydrolyzed collagen </a><o:p></o:p></div>
<div class="MsoNormal">
4-6 ice cubes<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
DIRECTIONS<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Juice the orange, lemon, and lime with a citrus juicer and
add the fresh juice to a glass (makes about ½ cup). Then add the salt,
additional water, and optional collagen. Stir well to combine. Add ice cubes, a
straw, and enjoy! <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Cambria;
mso-ascii-font-family:Cambria;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Cambria;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Note: The total fluid
volume of this beverage is only ~ 12oz (if the ice cubes are melted).
Therefore, you may need to hydrate with more fluid post-workout to make up
total fluid losses. <o:p></o:p></i></div>
<span style="-webkit-font-smoothing: antialiased; background-color: #bd081c; background-image: url(data:image/svg+xml; background-position: 3px 50%; background-repeat: no-repeat no-repeat; background-size: 14px; border-bottom-left-radius: 2px; border-bottom-right-radius: 2px; border-top-left-radius: 2px; border-top-right-radius: 2px; border: none; color: white; cursor: pointer; display: none; font-family: 'Helvetica Neue', Helvetica, sans-serif; font-size: 11px; font-style: normal; font-variant: normal; font-weight: bold; left: 26px; line-height: 20px; opacity: 0.85; padding: 0px 4px 0px 0px; position: absolute; text-align: center; text-indent: 20px; top: 18px; width: auto; z-index: 8675309;">Save</span><span style="-webkit-font-smoothing: antialiased; background-color: #bd081c; background-image: url(data:image/svg+xml; background-position: 3px 50%; background-repeat: no-repeat no-repeat; background-size: 14px; border-bottom-left-radius: 2px; border-bottom-right-radius: 2px; border-top-left-radius: 2px; border-top-right-radius: 2px; border: none; color: white; cursor: pointer; display: none; font-family: 'Helvetica Neue', Helvetica, sans-serif; font-size: 11px; font-style: normal; font-variant: normal; font-weight: bold; left: 26px; line-height: 20px; opacity: 0.85; padding: 0px 4px 0px 0px; position: absolute; text-align: center; text-indent: 20px; top: 18px; width: auto; z-index: 8675309;">Save</span></div>
Selva Wohlgemuthhttp://www.blogger.com/profile/18389282767945502030noreply@blogger.comtag:blogger.com,1999:blog-4377715346208504416.post-47120999546163841992016-05-23T17:09:00.001-07:002016-05-24T07:33:55.034-07:00MINERAL RICH MILK (The Best Nut Milk Makeover)<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<img alt="nut milk, seed milk, dairy free, vegan, raw, paleo, brazil nuts, almonds, pumpkin seeds, sesame seeds, mineral rich, nuts, seeds, milk, mylk" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj24QOtxtrXt_fxoOSzjyAonHz0dcE5NPkgImL1wD8ULrXlYBvwyE_5J9o77ly-3iADxViQzMicUPf_iP7I9xXDBmUShpSdiQlvVs1C0XJoRP0e5qqcuvAqUJ6rE5-M5jmmlHK5yGck7Q/s640/mineralrichnutmilk+%25286+of+15%2529.jpg" title="Mineral rich nut and seed milk" width="640" /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<span style="color: #6aa84f; font-size: x-large;">Many years ago I wrote a blog post about making nut milk.</span> So now I think it’s high time for a nut milk makeover…not only to boost your
health but also to help keep your wallets full! Plus, I love to give a friendly reminder every now and then that
nut milk should be made at home instead purchased at the store.<br />
<br />
The only tools
you need to make creamy, rich, and smooth nut milk is a high speed blender and a <a href="http://www.surlatable.com/product/PRO-1685874/Nutmilk+Bag">fine mesh
nylon nut milk bag</a>. Its soooo simple to make and the quality and cost
far outweighs what you can buy at the store. I know I might be preaching to the choir, but there is no shame in repeating it---because we all get lazy. No more boxed almond milk
that contains extra fillers, sugar, and is watery in flavor. And yes, you can
buy a 12oz bottle of raw cashew nut milk for $8 at Whole Foods. But really, why
spend so much on so little, when you can make an even BETTER nut milk at home
for pennies on the dime?<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<img alt="nut milk, seed milk, dairy free, vegan, raw, paleo, brazil nuts, almonds, pumpkin seeds, sesame seeds, mineral rich, nuts, seeds, milk, mylk" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqul3XHTEbn_hlIxS29zG6cyo0zU0dkXQkyL4hPUOaCG_c1Xa_cOjto_0GiElQGkP9T8ZwHSJuhSerR_5zkN8md2meFjiOwI-d15Qcan9GoPbJOcMdo260w2WsLqXp6vh802OJaa9WyQ/s640/mineralrichnutmilk+%252813+of+15%2529.jpg" title="Mineral rich nut and seed milk" width="640" /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<span style="color: #6aa84f; font-size: x-large;">Where is your money going??</span><br />
<br />
<b>Boxed Nut Milk:</b> These nut milks contain ~ 5-6 almonds per cup of nut milk. That is why they are low in calories, generally 30-40kcal per cup. However, they lack creaminess, richness, and nutritional density, making them a poor substitute for creamy whole fat milk. Plus they usually have added stabilizers, cane sugar, and generally do not use soaked and sprouted nuts.<br />
<br />
32 oz Non-Organic Pasteurized Nut Milk: $2-$3<br />
32oz Organic Pasteurized Nut Milk: $3-$4 dollars<br />
<br />
<b>Store Bought Raw Nut Milk: </b>Although the ingredients and quality is far superior then boxed nut milks, and they taste creamy and rich, they generally cost an arm and a leg. I have only come across Raw Cashew Nut Milk at Whole Foods which costs ~ $8 for a 12 or 16oz bottle. Plus, it doesn't contain nearly the nutritional diversity as homemade MINERAL RICH nut milk.<br />
<br />
<b>Homemade Raw Nut Milk:</b> Using ~1 cup of nuts to 4 cups of water, makes this beverage creamy, rich, and satisfying just like a glass of whole milk (if you like to drink whole milk by the glass that is). It also contains higher quality ingredients. You are 100% in control. You can choose to add a healthy sweetener (date, maple syrup, honey), add spice, or decide whether you want to purchase organic or conventional nuts and seeds. The price? For organic, raw, sprouted, and of course homemade MINERAL RICH nut milk, I spent about $2.50 for a 32oz serving. Now, who can beat the price and the quality of homemade nut milk?<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<img alt="nut milk, seed milk, dairy free, vegan, raw, paleo, brazil nuts, almonds, pumpkin seeds, sesame seeds, mineral rich, nuts, seeds, milk, mylk" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinskH5PYNQCYN62-jAPt3Ld5i9kKGwIEUXQsMJWhVf0JG2KfdFBOsVDdxGjqr6g3A2lN6OObpIp8-zajsaQzptWiv9j7UYmyCAklx0S4oZtmZEohzJHTULE42wkdesnbtf-kiArq0_KA/s640/mineralrichnutmilk+%25282+of+15%2529.jpg" title="Mineral rich nut and seed milk" width="640" /><img alt="nut milk, seed milk, dairy free, vegan, raw, paleo, brazil nuts, almonds, pumpkin seeds, sesame seeds, mineral rich, nuts, seeds, milk, mylk" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTFb6O6Akm0CC2EqSCJ4JSF4bVE190h1QJvEgkckr4cHe3Ih85y0Q6GbJCSKB39knfPuU__NXi5MGbkSud9zcfF3pUew0pcsIzLTbVZzgdfxYJBHS6DJP7fa6N9Mxa4UnuMpyL4cf8nA/s640/mineralrichnutmilk+%25289+of+15%2529.jpg" title="Mineral rich nut and seed milk" width="640" /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So my new version of nut milk, is not just any nut milk.
Most recipes you see on the web are for almond milk, cashew milk, sunflower
milk, etc. Yeah they are great, but why not mix it up a bit? Each nut and seed
has unique nutritional benefits. Almonds are rich in vitamin E, Brazil nuts are
rich in selenium, pumpkin seeds are rich in magnesium and zinc, sesame seeds
are rich in calcium, and on and on it goes. Why stick with just the same old
almond or cashew? Why not make a super rich and creamy nut milk that is full of
a variety of nuts and seeds?? <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
That is why I have created a very tasty and very <span style="color: #6aa84f; font-size: large;">MINERAL
RICH</span> nut milk. You wont find this anywhere, grocery stores will not even carry
a boxed version of this. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So get out your blenders, purchase a <a href="http://www.surlatable.com/product/PRO-1685874/Nutmilk+Bag">nylon nut milk
bag</a> (it makes all the difference, trust me) and pick up some nut and seeds
so you have a nutrient rich, plant based milk to add to your coffee, oatmeal,
or green smoothie tomorrow morning! No more slacking, its time for a nut milk
revolution!!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="MsoNormal">
<img alt="nut milk, seed milk, dairy free, vegan, raw, paleo, brazil nuts, almonds, pumpkin seeds, sesame seeds, mineral rich, nuts, seeds, milk, mylk" border="0" height="494" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgr9j9AV_pIyD6_qZOfmQhg1O96kWJ2kXvKbQmP7cX6rShheBCkZExG_Wb7UjjXIAoLyYGnPSHXNKR3PYX1lLpn76iBsdjdkJg38MkusibPYBSciIF8QXoxyHMYB0f7k9SzySexH6OE0Q/s640/mineralrichnutmilk+%25283+of+15%2529.jpg" title="Mineral rich nut and seed milk" width="640" /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">Brazil Nuts</span></div>
<div class="MsoNormal">
These nuts are pretty amazing because just one nut meets
over 100% of your daily selenium needs. What is selenium? It is a trace mineral
that along with iodine, and zinc plays a very important role in <a href="http://www.whfoods.com/genpage.php?dbid=95&tname=nutrient">healthy
thyroid function</a> and helps reduce <a href="http://lpi.oregonstate.edu/mic/minerals/selenium">oxidative stress within
the body</a>. A diet low in selenium can thus have far reaching effects on
metabolism, energy, and ability to combat free radicals. However, as with
everything too much can be harmful to our bodies as well. Since Brazil nuts are
the most concentrated source of selenium, limiting yourself to 1-2 per day is
all you need. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">Pumpkin Seeds</span><b><o:p></o:p></b></div>
<div class="MsoNormal">
If you haven’t incorporated pumpkin seeds into your life,
you should start now. These tasty seeds are super rich in minerals <a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=82">zinc and
magnesium</a>, both of which are very important for optimal health.
Interestingly, many people tend to be deficient in magnesium, either due to
poor intake of whole grains, nuts and seeds, or also because the soil is
becoming more depleted of this mineral. Either way focusing on getting more
magnesium into your diet can have far reaching positive effects. <a href="http://www.whfoods.com/genpage.php?tname=nutrient&dbid=75">Magnesium</a>
can help reduce headaches, reduce cramping, increase overall energy, control
blood sugar, and just generally help reduce inflammation. <span style="mso-spacerun: yes;"> </span>What more do you want?<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">Almonds</span><b><o:p></o:p></b></div>
<div class="MsoNormal">
These common household nuts are a great source of vitamin E,
a powerful fat soluble antioxidant. Naturally, ¼ cup of <a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=20">raw
almonds</a> contains 40% of your daily vitamin E. Food for thought. If boxed
nut milks actually contained enough almonds per serving, the manufacturer would
not have to fortify milk with added synthetic vitamin E. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">Sesame Seeds</span><b><o:p></o:p></b></div>
<div class="MsoNormal">
These tiny little seeds are an especially good source of
plant based <a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=84">calcium
and copper</a>. They are also contain magnesium, although not nearly as much as
pumpkin seeds. We all know that calcium is important for bone health. However,
what about copper? Copper is needed to help our <a href="http://lpi.oregonstate.edu/mic/minerals/copper">mitochondria produce
energy</a> (ATP) and to support healthy connective tissue formation, in the
skin, heart, vessels, and bones. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
</div>
<div class="separator" style="clear: both; text-align: left;">
<img alt="nut milk, seed milk, dairy free, vegan, raw, paleo, brazil nuts, almonds, pumpkin seeds, sesame seeds, mineral rich, nuts, seeds, milk, mylk" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSVBhzqkZg3ArZGZRbQ13yIXVyN7vf_iYwuh54f3vfsjSt-udBFmlueRqNrAkeyvrv0PSYoqgaGTfGdEiu_AesSKT8r0O-ocuP6T3w6iGdVrYmUCpRQRTFiFAqQFuBHa6eW0kr21OZ-w/s640/mineralrichnutmilk+%25288+of+15%2529.jpg" title="Mineral rich nut and seed milk." width="640" /></div>
<img alt="nut milk, seed milk, dairy free, vegan, raw, paleo, brazil nuts, almonds, pumpkin seeds, sesame seeds, mineral rich, nuts, seeds, milk, mylk" border="0" height="638" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigVo1CaOmGaYa-G7Xuy-HSyx3P6byajE46uSY3W6dTe67plyxbCWiuSZH_5_LoyYJU0vBgER2SBLdwjw1RsIzLDG4VonpvIa-1lHv2_gs3CEghJwQXLVfFpvFJF__gngXkDFGfzuoOfw/s640/Screen+Shot+2016-05-23+at+4.48.48+PM.png" title="Mineral rich nut and seed milk. " width="640" /><br />
<div class="MsoNormal">
<img alt="nut milk, seed milk, dairy free, vegan, raw, paleo, brazil nuts, almonds, pumpkin seeds, sesame seeds, mineral rich, nuts, seeds, milk, mylk" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgd8Q6yAVniw-kH7IUu0PYdx6flFDbuSbSB46Gvi7iL8PBkv2Yog1qkjbH-vzEMEAjP_CFfgrwo7BXfAAd2-XkK-7h_FWwZzmR1MHM0xhn7gaxCRFVfWewxVERmQ_imwpcDKpHi8fVIBQ/s640/mineralrichnutmilk+%252814+of+15%2529.jpg" title="Mineral rich nut and seed milk. " width="640" /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Wow! Isn’t that a lot of goodness in one simple nut milk
recipe?? Plus if you want to kick it up a notch…1/4 teaspoon of spirulina mixed with
1 cup of nut milk, is super tasty and gives you an extra nutritional boost.
Read more about spirulina and its' benefits <a href="http://www.poppiesandpapayas.com/2015/08/rejuvenating-blackberry-spirulina.html">here</a>,
<a href="http://wellnessmama.com/4738/spirulina-herb-profile/">here</a>, and <a href="http://www.well-beingsecrets.com/spirulina-benefits/">here</a>!</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So, get creative, make your own blend of nut milk joy. Swap
the almonds for cashews or hazlenuts, the sesame seeds for hemp or flaxseeds,
or add some vanilla for extra flavor. Either way, mixing it up, is the best.
Out with the old, in with the MINERAL RICH! <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">Mineral Rich Nut Milk</span><b><o:p></o:p></b></div>
<div class="MsoNormal">
<i>Makes 4 cups</i><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
INGREDIENTS<o:p></o:p></div>
<div class="MsoNormal">
1/3 cup raw almonds<o:p></o:p></div>
<div class="MsoNormal">
1/3 cup raw pumpkin seeds<o:p></o:p></div>
<div class="MsoNormal">
3 tablespoons sesame seeds, hulled<o:p></o:p></div>
<div class="MsoNormal">
4 Brazil nuts<o:p></o:p></div>
<div class="MsoNormal">
Pinch sea salt<o:p></o:p></div>
<div class="MsoNormal">
1-2 tablespoons maple syrup or honey (optional)<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
INGREDIENTS<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Place the nuts and seeds into a bowl and cover with warm
water. Allow the nuts to soak 4 hours or overnight. Strain and rinse the nuts
and seeds and put them into the blender. Add 4 cups water, the pinch of salt,
and the optional 1-2 tablespoons maple syrup. Blend on high for 45-60 seconds. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Line a bowl with the nut milk bag and pour the nut milk into
the bag. Squeeze out the milk, leaving behind the nut pulp and fibers. Save
this pulp to add to baked goods, to make crackers, or simply compost. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Store the strained nut milk in a glass container for a week
in the refrigerator. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i>Note: If you want to make Mineral Rich SPIRULINA Nut Milk then add 1/4 teaspoon per cup of nut milk. </i></div>
<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Cambria;
mso-ascii-font-family:Cambria;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Cambria;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--><br />
<div class="MsoNormal">
<br /></div>
</div>
Selva Wohlgemuthhttp://www.blogger.com/profile/18389282767945502030noreply@blogger.comtag:blogger.com,1999:blog-4377715346208504416.post-11714984880016156732016-05-14T16:10:00.003-07:002016-05-14T16:13:27.571-07:00Papaya LOVE and a Spirulina Chia Pudding<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<img alt="papaya, spirulina, coconut milk, chia pudding, skin health, gut health, fiber, vegan, gluten-free, raw food, summer, vitamin a" border="0" height="494" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwrtV11P3Xll62CfMU13dZWSjY44ebq6YXIHnht8ShDuEiqqim-DbnP7Rqx25q3PGTV2vq3iBjJtiMYAxwAcAdOGNIsCYbKT4RsdYRWR9WToAah2sjG94AJzb2BG5-r4qz2QZ-noLzZg/s640/papayalove+%25281+of+1%2529.jpg" title="Papaya love" width="640" /></div>
<br />
<span style="color: #6aa84f; font-size: x-large;">I went to the market today and saw the year’s first poppies
for sale. </span>I couldn’t resist. I had to buy a bouquet. For me they symbolize the
essence of summer with their mesmerizing delicate beauty. They are almost as
intoxicating to look at as it is to drink a glass of good wine. They just make me feel so
happy.<br />
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
And if I talk about my love for poppies, I also have to talk
about my love for papayas. As you may have guessed POPPIES and PAPAYAS are
hands down two of my favorite things in this world. As much as I am mesmerized
by the beauty of the poppy, I am enthusiastic about the musky flavor, vivid sunset
color, and unique properties of the papaya. There truly is nothing else quite
like it.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
There are many ways to eat papayas. Recipes can be very simple
or a little more complex.<span style="mso-spacerun: yes;"> </span>Have you tried
diced papaya with a squeeze of lime? Absolutely delicious! Or blended together
with ginger and turmeric in a <a href="http://www.poppiesandpapayas.com/2014/09/balian-papaya-elixir-smoothie.html">Balian Smoothie</a>? So refreshing! And what about
a savory green papaya salad? One word…YUM! You can even make papaya
breakfast boats, filled with your favorite yogurt and fruit topping.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<img alt="papaya, spirulina, coconut milk, chia pudding, skin health, gut health, fiber, vegan, gluten-free, raw food, summer, vitamin a" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjw4qGD10GaxO7jt6GNA3umfv_AIot93IPaI1Owp5gaOdMlsRKFlZvMXAc7chf_k-aC-Bho73ywKpFtKlejuh2RHtvGRYKghzolvmYemng7K2tkcS-48HGVSr4mVZZFb45ldDLiDGFbcw/s640/papayalove+%252836+of+38%2529.jpg" title="Papaya Love" width="640" /><img alt="papaya, spirulina, coconut milk, chia pudding, skin health, gut health, fiber, vegan, gluten-free, raw food, summer, vitamin a" border="0" height="636" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjY4PZGQ8avsX6W5f5ufGmw8b3ak49OocemNI3cWsA6n6ryvHRezgUZI7dxKxdBrI78J49o7MPYKL_toLl7q2r21plE8VfsYJEsjujGCxY2eghR5rHq_uyB7GeDHRcqoFVAtRlOW1QWvw/s640/Screen+Shot+2016-05-14+at+3.42.00+PM.png" title="Papaya Love" width="640" /></div>
<div class="MsoNormal" style="text-align: center;">
</div>
<div class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal" style="text-align: left;">
<span style="color: #6aa84f; font-size: x-large;">Papaya LOVE</span></div>
<div class="MsoNormal" style="text-align: left;">
<br /></div>
<div class="MsoNormal">
Rich in vitamins A and C, this fruit is an antioxidant powerhouse,
which can be especially helpful for those struggling with chronic inflammation.
Although it doesn’t taste sour, 1 cup alone provides over <a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=47">200% of your daily vitamin C</a>. Feeling like your immune system is low?? Then reach for papaya
instead of Emergen-C. Plus the vitamin A will help keep your skin looking and
feeling great! <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
But what really sets the papaya apart from other fruits, is
that it contains a very unique enzyme called papain, which helps digest
proteins. Have you ever purchased digestive enzymes?? Well, they probably
contained papain from papaya!! This enzyme is more concentrated in green and unripe
papayas (which are great for green papaya salad) but you will also get papain
if you eat a ripe papaya. So next time you have a protein heavy meal, have a
little papaya on the side. Plus research has also found that the enzymes in
papaya, papain and chymopapain, can help <a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=47">reduce inflammation</a> in people
struggling with inflammatory conditions such as arthritis. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<img alt="papaya, spirulina, coconut milk, chia pudding, skin health, gut health, fiber, vegan, gluten-free, raw food, summer, vitamin a" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNbltwwZgf45Br4SXf2NPq9U4QpyLJecGdKzQQWlRKiG0KkSXXMpfn4bOSSMHyZPjNKQAQodRjUt5qQZ0qeAimVyaA36m-Gx3CHx6LpM1Fdn7JWrePaJXv25qGFhE48gcc29uF58KFTQ/s640/papayalove+%252812+of+38%2529.jpg" title="Papaya with spirulina chia pudding" width="640" /></div>
<div class="separator" style="clear: both; text-align: center;">
<img alt="papaya, spirulina, coconut milk, chia pudding, skin health, gut health, fiber, vegan, gluten-free, raw food, summer, vitamin a" border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHCs5PEet9W17OKthvJj2a2zH602emp6gf6pDyWyoE7Ns2fKWHmn1SRdBGw0wW15eJAVQ3dv184gKhhXlTpSW-w7E0JMf8ks3jZrzb4W1Tggj87Bku818538WoHw1TPDIS9FLjQiFW2Q/s640/Screen+Shot+2016-05-14+at+3.50.26+PM.png" title="Papaya with spirulina chia pudding" width="640" /></div>
<div class="separator" style="clear: both; text-align: center;">
<img alt="papaya, spirulina, coconut milk, chia pudding, skin health, gut health, fiber, vegan, gluten-free, raw food, summer, vitamin a" border="0" height="494" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0L0SW9NuS6umoZiXBCkGzC2qyoPXK5fNdl1amizsshx7KtIKJh4nyi8ZKF1jJ3EMJyAuNa8tLGHhrm9wg12mepyYFLTcw0s5tw0X6KhxtiPaatkwqtuMsuUfe9B6BVo1HyVOp2TctSw/s640/papayalove+%252829+of+38%2529.jpg" title="Papaya with spirulina chia pudding" width="640" /><span style="margin-left: 1em; margin-right: 1em;"></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">Whats Cookin' Good Lookin'?</span></div>
<div class="MsoNormal" style="text-align: left;">
<br /></div>
<div class="MsoNormal" style="text-align: left;">
Today I will highlight the papaya as a simple topping to a
delicious chia pudding. This treat can be a light breakfast, simple dessert, or
quick snack. When it’s hot out…this totally hits the spot. So bring on the
summer and bring on the GLOW, because this recipe will make you feel soooooo
gooooood from the inside out!</div>
<div class="MsoNormal" style="text-align: left;">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
In this recipe papaya is paired with the best of the best...spirulina, chia seeds, and coconut milk. Plus I like to add in <a href="http://www.poppiesandpapayas.com/2016/03/the-collagen-latte.html">hydrolyzed collagen</a> and <a href="http://www.amazon.com/Klaire-Labs-Ther-Biotic-Complete-Powder/dp/B001PYZDLG">probiotic powder</a> to increase the GLOW factor of this recipe. The
hydrolyzed collagen supports skin and joint health, while the probiotic powder
provides all the good bacteria to support your gut health. So along with the
<a href="http://www.poppiesandpapayas.com/2014/07/a-gut-feeling-happy-belly-porridge.html">chia seeds</a> (a source of soluble fiber which feeds the good bacteria), full fat
coconut milk (which helps absorb fat soluble vitamin A), and the <a href="http://www.poppiesandpapayas.com/2015/08/rejuvenating-blackberry-spirulina.html">spirulina</a>
(which supports detoxification), we got a super tasty and super healthy treat. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Oh and the lemon zest and fresh mint, just add the extra ZING that makes this UBER delicious. So are you ready?? Here you go!!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<img alt="papaya, spirulina, coconut milk, chia pudding, skin health, gut health, fiber, vegan, gluten-free, raw food, summer, vitamin a" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFO0vpEMxKj2gV9MdJFyO3ykCzSbsHNnceAZ04V6_r3AZOqsSQ8ezBuF7c9s1Qt0Up_zvlU4zQuJ5Cuq9pijOTDdLkTahAcko29MksO4vF2LHuW0fM_mmC-Lq_KrpAISm06PdNk08udQ/s640/papayalove+%252825+of+38%2529.jpg" title="Spirulina chia pudding in papaya and melon" width="640" /><img alt="papaya, spirulina, coconut milk, chia pudding, skin health, gut health, fiber, vegan, gluten-free, raw food, summer, vitamin a" border="0" height="476" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1NZgAN_sy02tY0FZmOQGs-4dXwVglA6ZgRjBcDl495_hrt1kwttQ8vCcFhTZ1Zp9d3BXlZ2A0Y1Qo62NiWMq0Cob2nZNtgUugmTfkrOgDhLea-RcJlerseavIZBfU3FQz-tmJ1wUkxA/s640/Screen+Shot+2016-05-14+at+3.55.36+PM.png" title="Spirulina chia pudding with papaya and melon" width="640" /></div>
<div class="MsoNormal">
<img alt="papaya, spirulina, coconut milk, chia pudding, skin health, gut health, fiber, vegan, gluten-free, raw food, summer, vitamin a" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWIwID8C-BHuIpbas1QD_bGvyptWo-T3O54A-3Ip8UollCGn8DiCE_WUORO5k2Q1C5hPEXwAdwHdMIRpAo6cyyZj8eC2OqQwE7PzjX1G16X8iIz4gPPP6lEggAA0vMwndFf8vIR4HA8A/s640/papayalove+%25289+of+38%2529.jpg" title="Papaya Love" width="640" /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">Spirulina Coconut
Chia Pudding with Lemon & Mint</span></div>
<div class="MsoNormal">
Serves 2<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
INGREDIENTS<o:p></o:p></div>
<div class="MsoNormal">
½ cup homemade <a href="http://www.poppiesandpapayas.com/2012/09/fresh-easy-nut-milkas-easy-as-1-2-3.html">nut milk </a><o:p></o:p></div>
<div class="MsoNormal">
½ cup full fat coconut milk (my favorite is Aroy-D)<o:p></o:p></div>
<div class="MsoNormal">
¼ teaspoon vanilla extract<o:p></o:p></div>
<div class="MsoNormal">
¼ teaspoon spirulina<o:p></o:p></div>
<div class="MsoNormal">
1 tablespoon maple syrup<o:p></o:p></div>
<div class="MsoNormal">
¼ teaspoon lemon zest (~ ½ large lemon)<o:p></o:p></div>
<div class="MsoNormal">
Pinch of sea salt<o:p></o:p></div>
<div class="MsoNormal">
2 ½ tablespoons chia seeds<o:p></o:p></div>
<div class="MsoNormal">
Optional: 2 tablespoons <a href="http://www.poppiesandpapayas.com/2016/03/the-collagen-latte.html">hydrolyzed collagen</a> and ¼ teaspoon
<a href="http://www.amazon.com/Klaire-Labs-Ther-Biotic-Complete-Powder/dp/B001PYZDLG">probiotic powder</a><o:p></o:p></div>
<div class="MsoNormal">
Diced fresh PAPAYA, strawberries, or any other fruit<o:p></o:p></div>
<div class="MsoNormal">
Fresh mint, finely minced<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
DIRECTIONS<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
In a medium bowl add the nut milk, coconut milk, vanilla,
spirulina, maple syrup, lemon zest, and sea salt. Whisk until combined and the
spirulina is dissolved (some of the spirulina will remain in little
clumps..that is okay it will dissolve over time). Add the chia seeds, optional
collagen/probiotic powder, and whisk some more. Pour into an airtight container
and store in the refrigerator overnight or at least 8 hours to allow the chia
seeds to plump up. Alternatively, you can add all the ingredients into a mason
jar, screw the lid on tight, and shake vigorously for a minute or two. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i>Note: you may need to stir or shake the chia pudding one or
twice while it sits for the 8-12 hours so that the chia seeds are evenly dispersed.
</i><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
To serve divide the chia seed mixture into bowls (or into
small melons), and top with PAPAYA (or your fruit of choice), and a sprinkle of
fresh mint. Sometimes I add a little extra coconut drizzle for extra
creaminess.</div>
<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Cambria;
mso-ascii-font-family:Cambria;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Cambria;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--><br />
<div class="MsoNormal">
<br /></div>
</div>
Selva Wohlgemuthhttp://www.blogger.com/profile/18389282767945502030noreply@blogger.comtag:blogger.com,1999:blog-4377715346208504416.post-12630668260735136442016-05-01T12:35:00.004-07:002016-05-01T12:35:50.104-07:00Why YOU should LOVE Artichokes Too! <div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<img alt="artichoke, dip, health, weight loss, detox, nutrient dense, creme fraiche, coconut cream" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4OPZVsxQ8KFgjBz211wNusF0qKJkPiwCOSwPJZz1L8LO9SvNP-Va_LDBaVwsFkfkfZr1VDaZHGrFRQIGDRqrHoWbBiXSkRtcay32bcZ1XuIfAUvys30qYO-_t5N-XBAdTo9htijcxbg/s640/steamed+artichoke+%252811+of+15%2529.jpg" title="Steamed artichoke with a creamy dip." width="640" /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<span style="color: #6aa84f; font-size: x-large;">I LOVE ARTICHOKES….almost as much as I love papayas.</span> And now
they are in season! They may be intimidating for those that have not yet
ventured down the artichoke path with their prickly pointed leaves, tough
fibers, and quite the unusual appearance when compared to other vegetables who
are smooth to the touch, juicy, and generally inviting.<br />
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I clearly remember my first experience with artichokes. And
no it was not artichoke dip. As a young
child my mother would prepare a one pot baked meal including four artichokes,
one for each of us, with chunks of carrots and potatoes mixed throughout.
Alongside she would serve a green salad and a cream cheese and dill dip. As
children we never second-guessed what was on the table, and happily devoured
this one pot meal. It was delicious, simple, and very nourishing. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
These days, I typically don't bake an artichoke, I steam it.
And instead of a main meal, usually I eat it as an appetizer.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwGDgYcjkfnqFcco9UWhWEj8nc1J8xnDnpISNIw5bmBWVqn_5O-n2E9OmZmX6IQlARJScmHKuQYyqvFb9JVIr-26SqDVkUM8PjGlx8a-hoAfHEFHSJnkHSZAOYkSwk4B8nXEZiGHKszA/s1600/Screen+Shot+2016-05-01+at+11.25.37+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="artichoke, dip, health, weight loss, detox, nutrient dense, creme fraiche, coconut cream" border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwGDgYcjkfnqFcco9UWhWEj8nc1J8xnDnpISNIw5bmBWVqn_5O-n2E9OmZmX6IQlARJScmHKuQYyqvFb9JVIr-26SqDVkUM8PjGlx8a-hoAfHEFHSJnkHSZAOYkSwk4B8nXEZiGHKszA/s640/Screen+Shot+2016-05-01+at+11.25.37+AM.png" title="Steamed artichoke with a creamy dip." width="640" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">Artichoke Love</span></div>
<div class="MsoNormal">
So why do I love artichokes so much?? Perhaps it's the fond
memory of years past but here is a good list of other very important reasons
why:<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
</div>
<ul style="text-align: left;">
<li>You have to take the time to eat the artichoke. Slowly,
layer by layer, it encourages mindful eating. Plus you have to work to get to
the meaty prize…the artichoke heart!</li>
<li>Per artichoke you get about 10g of fiber!! This nourishes
the healthy bacteria in our guts and promotes satiety.</li>
<li>It is low in calories, about 60 per artichoke, but very high
in plant protein (4g), potassium (13%), magnesium (19%), vitamin C (25%), and
iron (8%). </li>
<li>It helps promote healthy digestion and liver function by
stimulating the production of bile.</li>
<li>And finally, it just simply tastes delicious when served
with a creamy dip. See the recipes below for a <b>creme fraiche dip</b> or a <b>vegan creamy coconut dip</b>! Plus, this <a href="http://www.poppiesandpapayas.com/2014/06/snack-attack-kale-chips-avocado-dip.html"><b>avocado dip</b></a> pairs really nicely with a steamed artichoke too!</li>
</ul>
<o:p></o:p><br />
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6cyaYnxkS-nMSFLN06TN_xjPMzB0KcSNtPKNoC572-DdxongQFpcgVUeVA2_2XxzWrgbgfFqWhALKnNsQKXwzcDjEUMznGRQxHgKLzFhv_l1K75hdUr6ZM0modcvdstCGc0n1isNtUA/s1600/Screen+Shot+2016-05-01+at+11.34.03+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="artichoke, dip, health, weight loss, detox, nutrient dense, creme fraiche, coconut cream" border="0" height="638" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6cyaYnxkS-nMSFLN06TN_xjPMzB0KcSNtPKNoC572-DdxongQFpcgVUeVA2_2XxzWrgbgfFqWhALKnNsQKXwzcDjEUMznGRQxHgKLzFhv_l1K75hdUr6ZM0modcvdstCGc0n1isNtUA/s640/Screen+Shot+2016-05-01+at+11.34.03+AM.png" title="Steamed artichoke with a creamy dip. " width="640" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgzxWZ9TdYfV6ZwmDpDQNTJOsNEqZHyJlb8OY1cNI51t8LtDzmB2ic00c_QWbBYiNSdj9QBGJFctlByI9ReX1UV2ckeNgIE_o_SEogIJ04sKz3jFZbdiTBtHY3glZ8IjF_SLJhIwb21w/s1600/steamed+artichoke+%25288+of+15%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgzxWZ9TdYfV6ZwmDpDQNTJOsNEqZHyJlb8OY1cNI51t8LtDzmB2ic00c_QWbBYiNSdj9QBGJFctlByI9ReX1UV2ckeNgIE_o_SEogIJ04sKz3jFZbdiTBtHY3glZ8IjF_SLJhIwb21w/s640/steamed+artichoke+%25288+of+15%2529.jpg" width="640" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">Finding the Perfect Artichoke</span></div>
<div class="MsoNormal">
Now that you know that artichokes are wonderful, and may
perhaps be more inclined to pick one up at the grocery store, here are some
tips to get the best bang for your buck.</div>
<div class="MsoNormal">
</div>
<ul style="text-align: left;">
<li>Look at the cut end of the stem. Is it very brown and dry?
Or is it lighter in color and fresh? The lighter it is, the more tender and
more flavorful your end product.</li>
<li>Are the leaves open or closed? The tighter the leaves the
fresher the artichoke. The more open the leaves the older the artichoke.</li>
<li>Does the artichoke look bright green or browning? Pick one
that is bright green in color.</li>
<li>Store the artichoke in the refrigerator in an airtight plastic bag and use
within a couple days of purchasing for best flavor.</li>
</ul>
<o:p></o:p><br />
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<img alt="artichoke, dip, health, weight loss, detox, nutrient dense, creme fraiche, coconut cream" border="0" height="478" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEja7hdLwaUdEm6cYaO8OmnDSarJGxRu1LRWynPrVXSW7I7EzLzQwD13CT2wU5nTzMyAnpAPkAXCnlrkGG-2Z6MCm-SGl5rpVv6sgw_m2jur8ochhe9eoL-rw2Avzd6kMallzaD-J-2KHQ/s640/Screen+Shot+2016-05-01+at+11.37.35+AM.png" title="Steamed artichoke with a creamy dip. " width="640" /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="color: #6aa84f; font-size: x-large;">Preparing the Perfect Artichoke</span></div>
<div class="separator" style="clear: both; text-align: left;">
You the bought the perfect artichoke. But now how do you prepare it? First
gather up a couple of tools. You will need, a large pot, a steamer basket,
kitchen shears, a sharp knife (I find a bread knife works best), and a cutting
board. Furthermore, plan on preparing the artichoke 1 to 1 ½ hours prior to
your meal. Steaming an artichoke doesn’t take much effort, but it does require
some time.</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-left: 2.75pt;">
</div>
<ul style="text-align: left;">
<li>Using your sharp knife cut a ½ an
inch off of the stem and peel off the lower leaves along the stem.</li>
<li>Proceed to cut the top 1 ½ inches
off of the artichoke to open the center. Use your bread knife with serrated
edges for this.</li>
<li>Finally, using your kitchen
shears, cut the pointy edge of each remaining leaf. This makes the eating process
more enjoyable later.</li>
<li>Place the steamer basket into a
large pot and fill with water until it is right below the level of the basket.</li>
<li>Squeeze lemon juice over the cut
edges of the artichoke. Sprinkle with a pinch of sea salt, and cover. You can
also pour a swig of vinegar into the water for added flavor.</li>
<li>Over high heat, bring the water
to a boil, and reduce heat to medium low. Steam the artichoke for 1 to 1 ½
hours, depending on the size. You may need to check on the water level halfway through to make sure it isn't running low. You do not want to burn your pot.</li>
<li> Meanwhile prepare the creamy dip (see recipe
below for both dairy and vegan version).</li>
<li>Test for doneness by pulling on
an artichoke leaf. The leaf should easily come off of the base without
resistance. Taste test by pulling off the soft tender flesh with your clenched
teeth.</li>
<li>Serve with a creamy dip and a
bowl to discard remaining plant fibers.</li>
</ul>
<div>
<br /></div>
<br />
<div class="MsoNormal" style="margin-left: 2.75pt;">
<o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 2.75pt;">
<o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 2.75pt;">
<o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 2.75pt;">
<o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 2.75pt;">
<o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 2.75pt;">
<o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 2.75pt;">
<o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 2.75pt;">
<o:p></o:p></div>
<div class="MsoNormal">
<img alt="artichoke, dip, health, weight loss, detox, nutrient dense, creme fraiche, coconut cream" border="0" height="636" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWjckltsJc5k4DNPJVq0SFRfq2JcWgg1eT8BR9fvHMLLLrKqfM693bUQ6YVZmyKnxAXmL7YLujfWmZrWJa-QO3ExienfBtamqEpyAH5sqbWxM_C8O6bwjnD2nHx_xRM9ROnx0S22l47Q/s640/Screen+Shot+2016-05-01+at+11.41.47+AM.png" title="Steamed artichoke with a creamy dip. " width="640" /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">Eating the Perfectly Steamed Artichoke</span></div>
<div class="MsoNormal">
Now that you have a perfectly steamed artichoke with a tasty
creamy dip it's time to dig in. But how??? Start with the outer leaves and work
your way in. Once again you eat the leaves by gently clenching your teeth on
the leaf and pulling away the tender bottom flesh. As you get closer and closer
to the heart of the artichoke, you will reach smaller and smaller leaves, until
you reach leaves and hairs that do not contain anymore flesh. Using a spoon
scrape off the fuzzy/hairy layer and discard. You have finally made it to the
heart of the artichoke. Enjoy the meaty delight!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Note: For another creamy dip option try this <a href="http://www.poppiesandpapayas.com/2014/06/snack-attack-kale-chips-avocado-dip.html"><b>AVOCADO DIP</b></a>. </div>
<o:p></o:p><br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">Garlicy Crème Fraiche
Dip </span><b><o:p></o:p></b></div>
<div class="MsoNormal">
<i>Serves 1 </i><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
INGREDIENTS<o:p></o:p></div>
<div class="MsoNormal">
2 tablespoons crème fraiche<o:p></o:p></div>
<div class="MsoNormal">
1 tablespoon milk or half and half<o:p></o:p></div>
<div class="MsoNormal">
1 tablespoon water<o:p></o:p></div>
<div class="MsoNormal">
1 teaspoon lemon juice<o:p></o:p></div>
<div class="MsoNormal">
1 teaspoon Dijon mustard<o:p></o:p></div>
<div class="MsoNormal">
½ teaspoon maple syrup or honey<o:p></o:p></div>
<div class="MsoNormal">
1 clove garlic, pressed or grated with microplaner<o:p></o:p></div>
<div class="MsoNormal">
Salt and pepper to taste<o:p></o:p></div>
<div class="MsoNormal">
Finley minced chives<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
DIRECTIONS<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Mix all the ingredients together in a small bowl. Set aside
to allow the flavors to blend until the artichoke is done steaming. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">Creamy Coconut Dip (v)</span><b><o:p></o:p></b></div>
<div class="MsoNormal">
<i>Serves 1</i><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
INGREDIENTS<o:p></o:p></div>
<div class="MsoNormal">
2 tablespoons coconut cream<o:p></o:p></div>
<div class="MsoNormal">
1 tablespoon coconut water<o:p></o:p></div>
<div class="MsoNormal">
1 tablespoon water<o:p></o:p></div>
<div class="MsoNormal">
1 ½ teaspoons Dijon mustard<o:p></o:p></div>
<div class="MsoNormal">
1 teaspoon maple syrup<o:p></o:p></div>
<div class="MsoNormal">
1 ½ teaspoons lemon juice<o:p></o:p></div>
<div class="MsoNormal">
1 clove garlic, pressed or grated with microplaner<o:p></o:p></div>
<div class="MsoNormal">
Salt and pepper to taste<o:p></o:p></div>
<div class="MsoNormal">
Finely minced chives<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
DIRECTIONS<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Open a can of full fat coconut milk and take 2 tablespoons
of coconut cream from the top. Punch a hole through the cream using the end of
a spoon or fork and pour out a tablespoon of coconut water. Mix all the
ingredients together in a small bowl. Set aside to allow the flavors to blend
until the artichoke is done steaming. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Note: I used Native Forest full fat coconut milk that had
been stored in the refrigerator to ensure that the cream is at the top. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<!--EndFragment--><a href="http://www.pinterest.com/pin/create/extension/?url=https%3A%2F%2Fwww.blogger.com%2Fblogger.g%3FblogID%3D4377715346208504416%26pli%3D1%23editor%2Fsrc%3Dsidebar&media=https%3A%2F%2F3.bp.blogspot.com%2F-OYmVqEpwQLc%2FVyZHZDK0B1I%2FAAAAAAAAI7M%2FJtgCtG_uL84APQ2bpYvVqD6lHv__DEalQCLcB%2Fs640%2Fsteamed%252Bartichoke%252B%2525288%252Bof%252B15%252529.jpg&xm=h&xv=sa1.37.01&xuid=H1a4nk4X9fGF&description=" style="background-color: transparent; background-image: url(data:image/png; border: none; cursor: pointer; display: none; height: 20px; left: 42px; opacity: 0.85; position: absolute; top: 2387px; width: 40px; z-index: 8675309;"></a><a href="http://www.pinterest.com/pin/create/extension/?url=https%3A%2F%2Fwww.blogger.com%2Fblogger.g%3FblogID%3D4377715346208504416%26pli%3D1%23editor%2Fsrc%3Dsidebar&media=https%3A%2F%2F3.bp.blogspot.com%2F-OYmVqEpwQLc%2FVyZHZDK0B1I%2FAAAAAAAAI7M%2FJtgCtG_uL84APQ2bpYvVqD6lHv__DEalQCLcB%2Fs640%2Fsteamed%252Bartichoke%252B%2525288%252Bof%252B15%252529.jpg&xm=h&xv=sa1.37.01&xuid=H1a4nk4X9fGF&description=" style="background-color: transparent; background-image: url(data:image/png; border: none; cursor: pointer; display: none; height: 20px; left: 42px; opacity: 0.85; position: absolute; top: 2387px; width: 40px; z-index: 8675309;"></a></div>
Selva Wohlgemuthhttp://www.blogger.com/profile/18389282767945502030noreply@blogger.comtag:blogger.com,1999:blog-4377715346208504416.post-37386038749446177782016-04-19T16:06:00.000-07:002016-04-21T05:57:46.013-07:00Popped Amaranth Breakfast Cereal<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<img alt="amaranth, whole grains, gluten-free, popped, crunchy, healthy, nutritious, " border="0" height="494" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZMY7tdLhk0mPYTgLND_W4FF2PwWKX3kLgrSAqsd_QVCKVXbCQfXaD-h727Fu-3THEUuSmEqIQu-jPvouhep7QNOZA0EqgorOveZC9B8BeZLsvEWzZwhFolpylEJKx_zT18viOzWBxrw/s640/popped_amaranth_cereal+%25281+of+16%2529.jpg" title="Popped Amaranth Breakfast Cereal" width="640" /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">Now that the temperatures are up and the sun is out I am no
longer craving warm breakfasts as I did a month ago.</span> Smoothies are okay, but
sometimes I just want something to chew on. Instead of grabbing some granola
(which is often rich in oil and sugar) I opt for a more nutrient dense and
fiber rich option.</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<span style="font-size: large;">POPPED AMARANTH BREAKFAST CEREAL</span><br />
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
For everyone, especially those following gluten free
lifestyle, this cereal packs quite the nutrient punch. Amaranth is similar to
quinoa, a small “pseudograin” or seed grown on a tall broad leaf plant.
Amaranth, like quinoa, is rich in fiber, protein, and vitamins and minerals.
Interestingly it contains up to 4x as much calcium and 2x as much iron and
magnesium than whole wheat. Plus, amaranth is rich in lysine in comparison to
other cereal grains, containing about 2x more lysine than whole wheat. Since
amaranth contains more lysine per weight than other grains, it is considered a
“complete” protein just like quinoa.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<img alt="amaranth, whole grains, gluten-free, popped, crunchy, healthy, nutritious, " border="0" height="312" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkuV0pfL3W42Cvksi8EmhKCTG0MXdauuKZcHabZTDOCYAcjVTxtDXEULF21Oqbun26XOjds8UNK9Cee_kLCpDxf-WlV6Nr5Y34fx0I3IZtEx5telP6LE1k4Bi9n3QVlePY3Rd_cij-vw/s640/popped_amaranth_cereal+%25284+of+16%2529.jpg" title="Popped Amaranth" width="640" /><o:p> </o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">So how do you prepare amaranth for breakfast??</span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Well you can prepare it like other grains into porridge.
However, that is my least favorite way to eat it for breakfast. I would rather
enjoy amaranth POPPED. Just like corn kernels, amaranth when heated over high
heat, pops and creates small puffed crunchy bites. When mixed with other delicious
things like roasted nuts and seeds, some dried fruit and spices, the
combination is super tasty without a lot of extra oil or sugar. Plus you get
that tasty CRUNCH texture. I am all about the crunch!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<img alt="amaranth, whole grains, gluten-free, popped, crunchy, healthy, nutritious, " border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuBc4VZmrmbQpRVAcLgzg8gAdBnjNGCX1zzMKEFIs5TziwW3ylyIaAVRps_mV0W5mM9Uk8nurQmWXNOfyg0H6bIJxb-1HqPYvXxNEhaYMkegQ1rDKqJmB60Kcgz_i3ThX_BPLkeAO63w/s640/popped_amaranth_cereal+%25287+of+16%2529.jpg" title="Popped Amaranth Breakfast Cereal with nut milk" width="640" /><img border="0" height="510" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhu7qR1dX3vf-87H476PpsKvD6GrZCH-eiCBvXzbejy9slfNm2_AZ7wOhI8xoVnLNZwkCLQw8Erpqn1f2QPScdBNWvSwppSlaPEAjqsDYJkOSR70sD7eJD9YzLgaebw9OeHVsuipd_ldQ/s640/Screen+Shot+2016-04-19+at+3.36.39+PM.png" width="640" /></div>
<div class="separator" style="clear: both; text-align: center;">
<img alt="amaranth, whole grains, gluten-free, popped, crunchy, healthy, nutritious, " border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvBNYQlaLjV7VaHD-SgGnVdl55ZMYv2pAW0EGsspppMDvUPRGkMPaowoEdd8sV8rSPcyxA5f6DL6qAA6J9rCo0CgEpD9uCPaJ6URcHIix0N6fIdUxoavBFguv7-nlOdBFsiJXoo3m4dg/s640/popped_amaranth_cereal+%25285+of+16%2529.jpg" title="Popped Amaranth Breakfast Cereal with nut milk" width="640" /></div>
<div class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">What do you need to pop amaranth?</span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<o:p>You don't need any fancy tools in order to pop amaranth. You don't even need oil! It's a very simple and easy. Popping amaranth just requires a few regular kitchen tools to get started. </o:p></div>
<div class="MsoNormal">
</div>
<ul style="text-align: left;">
<li>Deep and wide sauce pan or deep sauté pan with a lid</li>
<li>Wooden spoon</li>
<li>Tablespoon measurer</li>
<li>Hot pads</li>
<li>Dry amaranth </li>
</ul>
<br />
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">How do you pop amaranth?</span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Before beginning be prepared to accidentally burn the first batch until you get the heat right. Every stove top is different. But once you got it down...its easy from here on out. Enjoy watching these cute little seeds pop in the pan...and hopefully not jump around your whole kitchen! </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
1. Heat your pan over medium high heat until really hot. <o:p></o:p></div>
<div class="MsoNormal">
2. Start with a test batch. Add 1 tablespoon of amaranth to
the pan and stir with a wooden spoon. The amaranth should start popping within
a second or two. If they have not started popping the pan is not hot enough. <o:p></o:p></div>
<div class="MsoNormal">
3. Continue to stir until the amaranth seeds begin to pop,
then you have reached the proper temperature. <o:p></o:p></div>
<div class="MsoNormal">
4. Cover with the lid and shake the pan from side to side
until the popping softens.<o:p></o:p></div>
<div class="MsoNormal">
5. Remove lid and once again stir with the wooden spoon to keep the
amaranth from burning as the remainder pops. <o:p></o:p></div>
<div class="MsoNormal">
6. Pour into a small bowl and repeat! Do not add more than 1
tablespoon at a time. Often the first batch gets burnt because the seeds are on
the heat too long. Usually the second batch is just perfect. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><span style="color: #6aa84f;">Note: Usually 4 tablespoons of dry amaranth makes ~ 1 cup of
popped amaranth. </span></b><o:p></o:p></div>
<div class="MsoNormal">
<b><span style="color: #6aa84f;"><br /></span></b></div>
<div class="separator" style="clear: both; text-align: center;">
<img alt="amaranth, whole grains, gluten-free, popped, crunchy, healthy, nutritious, " border="0" height="494" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8Hen5ay54EHgc_fmQDD14I_RkZh9PJB8eg19WnodURWuohmLwnHb2NfVUvJHyPrLX5mXAV7XF4ltn5IDGbx2-V9wDgUcGqom9Mv27mKcy1FUKkYiXGlqihBtiXoeJQ8E1zvq0qCKj6A/s640/popped_amaranth_cereal+%25286+of+16%2529.jpg" title="Popped Amaranth Breakfast Cereal with yogurt" width="640" /></div>
<div class="separator" style="clear: both; text-align: center;">
<img alt="amaranth, whole grains, gluten-free, popped, crunchy, healthy, nutritious, " border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjx7LUQbzkU1eVrt10tYUhkeA6ANAngl-qSQXMqkuSWn1miq135Ot7bLdY5Il5F6s4DfQDoftgh3IQZE0QLnI1w743Tfyh_SukFtZZToor0YPXtdWHPkPg6az1iTfXNEGb_mwy-3xfhyA/s640/popped_amaranth_cereal+%252811+of+16%2529.jpg" title="Popped Amaranth Breakfast Cereal with yogurt" width="640" /></div>
<div class="MsoNormal" style="text-align: center;">
<img alt="amaranth, whole grains, gluten-free, popped, crunchy, healthy, nutritious, " border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgilGazJrNdEHwgR8z_ZmjI2gfE0FpTVSCNeqYwnOjXnvVGQIB-wYNGmmpEbhxLpSN_CLBwWIDUCGotXOFMtm23ag_h0zZgLAuNZJdws3gUCO2a1lYPjwzfKasvWyvZiOTMao4BPIHswg/s640/popped_amaranth_cereal+%252815+of+16%2529.jpg" title="Popped Amaranth Breakfast Cereal with yogurt" width="640" /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">What to do with popped amaranth?</span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<o:p>Once you have a batch of popped amaranth you have many culinary options in which to put them to use! I enjoy popped amaranth most as a cereal and in place of rice puffs in a whole foods energy bar. I love crunchy textures...so I just start adding the popped amaranth to everything. Simply get creative!</o:p></div>
<div class="MsoNormal">
</div>
<ul style="text-align: left;">
<li>Make POPPED AMARANTH CEREAL and serve with plain yogurt or
<a href="http://www.poppiesandpapayas.com/2012/09/fresh-easy-nut-milkas-easy-as-1-2-3.html" target="_blank">nut milk</a>.</li>
<li>Add crunch to salad with a 1-2 tablespoons popped amaranth.</li>
<li>Stir popped amaranth into a pancake mix to increase nutrient
density.</li>
<li>Use in place of popped rice in homemade granola bars/energy
balls.</li>
</ul>
<div class="MsoNormal">
The recipe below is super tasty and versatile. Feel free to swap out/in your favorite ingredients. For example in place of the walnuts you can use hazelnuts or pecans. In place of the dried currants you can use dried cranberries, dried blueberries, or chopped dried apricots. Play around with this as you like! I love to serve mine with Nancy's plain yogurt or my <a href="http://www.poppiesandpapayas.com/2012/09/fresh-easy-nut-milkas-easy-as-1-2-3.html" target="_blank">homemade nut milk</a> (using 1/2 pecans and 1/2 cashews). Yum!! </div>
<div class="MsoNormal">
<br /></div>
<span style="color: #6aa84f; font-size: x-large;">Popped Amaranth
Breakfast Cereal</span><br />
<div class="MsoNormal">
Serves 4-6<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
INGREDIENTS<o:p></o:p></div>
<div class="MsoNormal">
1 cup popped amaranth (see above)<o:p></o:p></div>
<div class="MsoNormal">
¼ cup shredded unsweetened coconut<o:p></o:p></div>
<div class="MsoNormal">
¼ cup dried fruit (I used currants)<o:p></o:p></div>
<div class="MsoNormal">
1 tablespoon chia seeds<o:p></o:p></div>
<div class="MsoNormal">
¼ cup pumpkin seeds<o:p></o:p></div>
<div class="MsoNormal">
¼ teaspoon extra virgin olive oil<o:p></o:p></div>
<div class="MsoNormal">
¼ teaspoon cinnamon or cardamom<o:p></o:p></div>
<div class="MsoNormal">
½ teaspoon coconut sugar/brown sugar<o:p></o:p></div>
<div class="MsoNormal">
Pinch sea salt<o:p></o:p></div>
<div class="MsoNormal">
¼ cup walnuts<o:p></o:p></div>
<div class="MsoNormal">
¼ cup rolled oats<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
DIRECTIONS<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Preheat oven to 350 degrees Fahrenheit and line a baking
sheet with parchment paper. In a medium bowl add the popped amaranth, shredded
coconut, dried fruit, and chia seeds and set aside. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
In a small bowl toss the pumpkin seeds, olive oil,
cinnamon/cardamom, coconut sugar and sea salt. Pour on one end of the parchment
lined baking sheet, using only about 1/3 of the space. Add the walnuts in the
second third and the oats in the final third. Roast for ~8-10 minutes, until
fragrant and lightly browned. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Once roasted coarsely chop the walnuts and add to the popped
amaranth. Then pour in the pumpkin seeds and rolled oats to the amaranth
mixture and stir to combine. Allow to cool (you don't want steam to condense in
your container) and then pour into an airtight container.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Serve with ½ cup plain whole milk yogurt (sub soy/coconut
milk yogurt as desired) and fresh fruit. Or top with 1 cup <a href="http://www.poppiesandpapayas.com/2012/09/fresh-easy-nut-milkas-easy-as-1-2-3.html" target="_blank">nut milk</a> and fresh
fruit. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Note: I usually make a double batch because I also love to
eat this cereal for breakfast and sometimes as a snack too! <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f;">One ½ cup serving of this delicious cereal provides
~220kcal, 23g carbs, 5g of fiber, 13g fat, 7g of plant protein, and 30% of your
daily magnesium!!</span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<o:p><span style="font-size: x-small;">_______________________________________________________________________________________________</span></o:p></div>
<div class="MsoNormal">
<o:p><span style="font-size: x-small;"><br /></span></o:p></div>
<div class="MsoNormal">
<o:p><span style="font-size: x-small;">Reference:</span></o:p></div>
<div class="MsoNormal">
<o:p><span style="font-size: x-small;">1. World's Healthiest Foods. http://whfoods.org/genpage.php?tname=dailytip&dbid=231. Accessed April 19, 2016. </span></o:p></div>
<div class="MsoNormal">
<o:p><span style="font-size: x-small;">2. Whole Grains Council. http://wholegrainscouncil.org/whole-grains-101/amaranth-may-grain-of-the-month-0. Accessed April 19, 2016. </span></o:p></div>
</div>
Selva Wohlgemuthhttp://www.blogger.com/profile/18389282767945502030noreply@blogger.comtag:blogger.com,1999:blog-4377715346208504416.post-87621276965626646592016-03-29T16:39:00.001-07:002016-04-07T13:14:29.105-07:00The Collagen Latte.<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
<div class="separator" style="clear: both; text-align: center;">
<img alt="collagen, latte, benefits, hydrolyzed collagen, collagen peptides" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMhiKm_B8PfxNADyimqAEtMth02-jjNyI6l09rMx7PI79bGKg654u3U9emXRMpYeMUzcDIh2hudjAQRp1fWqM8iEO5c4HiY2qZ7lVBQLD-OiCkT-Ch2RdsIX6WyhZZFDmXiBq7AirRUw/s640/Collagen+Latte+%25282+of+13%2529.jpg" title="The collagen latte to support optimal health. " width="640" /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">Sometimes life gets busy...good busy. </span>My private practice has been picking up and I started a new job at Peace Health. In addition I have been working on some super fun side projects as well. But I promise you, this post will totally make up for lost time. Not only does this recipe only take a minute or two to make, but the
ingredient in it will turn your ho-hum morning routine into something magical.
Ready??</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: x-large;">......Hydrolyzed Collagen..</span><o:p></o:p></div>
<div class="MsoNormal">
<span style="font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<img alt="collagen, latte, benefits, hydrolyzed collagen, collagen peptides, gut health, skin, joint pain," border="0" height="364" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKxwdFyS4B1ha1XTJpeZVkdK6YpH8Hii2GNos71UhUfP-0RPM7y_xx027j6YRaBuwEQeZvcL9gFH5ry2EPY6MiQdR61xLFTd6vP346LJSMGWLI-UM71lR4rLVjvSZiWpb1GpCC75xxeA/s640/Screen+Shot+2016-03-29+at+4.21.18+PM.png" title="The collagen latte to support optimal health" width="640" /></div>
<div class="MsoNormal">
<span style="font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="MsoNormal">
<o:p> </o:p><span style="font-size: x-large;"><span style="color: #6aa84f;">What is collagen?</span></span></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Collagen is the most abundant protein found in your body and
plays a very important role in building connective tissue, skin, and bones.
However, as our diets have changed the only way we typically consume gelatin/collagen in
the Western diet is via “jello”. Traditionally, humans ate plenty of
collagen rich foods by eating nose to tail, including all the tough bits and
connective tissue. Now our diets are very limited in collagen intake and
generally much more abundant in muscle meat intake.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<span style="mso-spacerun: yes;"><br /></span></div>
<div class="MsoNormal">
Have you ever made a bone broth at home and it became soup
jello once refrigerated? If yes, then it was rich in collagen!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
But fear not, if you do not like to eat collagen rich foods,
jello, or do not have the time to make bone broth at home (even though it is
SUPER easy to do), there are collagen powders that can come in very handy, even
for a foodie like me. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">Collagen Hydrolysate vs. Gelatin</span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Collagen hydrolysates or peptides, are broken down amino
acids, which can dissolve in both warm and cold water. These are digested and
absorbed much easier and therefore can be great for those with digestive
distress. Clinical studies have found that <a href="http://www.vitalproteins.com/collagen-supplements-beautiful-skin">collagen
peptides have a 90-95% absorption rate</a>! You cannot make jello with hydrolyzed
collagen. Gelatin on the other hand contains the same amino acids but they are
not broken down.<span style="mso-spacerun: yes;"> </span>Therefore, in culinary
practices, gelatin does not dissolve in cold water and is able to make “jello”
when cooled. If digestion is not compromised then, gelatin is fine to consume. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
My favorite go to brands are <a href="http://www.greatlakesgelatin.com/" target="_blank">Great Lakes</a> or <a href="http://www.vitalproteins.com/" target="_blank">Vital Proteins</a>.
I usually get the hydrolyzed collagen for increased absorption and to make a
collagen latte! See recipes below. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_6R4mNqtK9t9IfuvntKBSoD8uZT0oqSr8hNXvwm2HITjVoX8BmxuZERaLSuwgRlMNAF-ffNPOloeZw0GMA4j7HSXqvylBfxaytufS9mkpW_doD8sIWowH8SV13nqWVLhoZJaEb-Nipw/s1600/Screen+Shot+2016-03-29+at+4.15.01+PM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="collagen, latte, benefits, hydrolyzed collagen, collagen peptides, gut health, skin, joint pain, reduced anxiety, improved sleep" border="0" height="638" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_6R4mNqtK9t9IfuvntKBSoD8uZT0oqSr8hNXvwm2HITjVoX8BmxuZERaLSuwgRlMNAF-ffNPOloeZw0GMA4j7HSXqvylBfxaytufS9mkpW_doD8sIWowH8SV13nqWVLhoZJaEb-Nipw/s640/Screen+Shot+2016-03-29+at+4.15.01+PM.png" title="The collagen latte to support optimal health." width="640" /></a><o:p> </o:p></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">Why Should YOU EAT MORE COLLAGEN?</span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
There are many great reasons to get more collagen into your
diet, whether through eating nose to tail, making rich bone broths, or simply supplementing with collagen powder. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;">1. Collagen Supports Healthy Skin </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Hydrolyzed collagen and gelatin contain the building blocks
(glycine and proline) for the production of skin cells. Research has found that
supplementing with <a href="http://www.ncbi.nlm.nih.gov/pubmed/23949208">3-5g
per day of hydrolyzed collagen</a> may improve skin elasticity, reduced
roughness, and increases moisture. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;">2. Collagen Supports Bone and Joint Health</span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
After the age of 30 bone density starts to gradually decline
due to increased rates of bone resorption. Animal studies have found that
collagen peptides may help prevent osteopenia and increase bone mass density by
<a href="http://www.vitalproteins.com/collagen-supplements-joint-and-bone-health" target="_blank">reducing bone resorption</a>! Supplementing with collagen peptides <a href="http://www.ncbi.nlm.nih.gov/pubmed/11071580">may also help reduce joint
pain and inflammation</a> in individuals with osteoarthritis. Even <a href="http://www.ncbi.nlm.nih.gov/pubmed/18416885">athletes</a> can benefit!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;">3. Collagen Supports Gut Health</span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Most individuals with a sensitive gut can enhance digestion
with collagen and/or gelatin supplementation. Collagen has the <a href="http://www.westonaprice.org/health-topics/why-broth-is-beautiful-essential-roles-for-proline-glycine-and-gelatin/">ability
to enhance gastric acid secretion and restore a healthy gut lining</a> which is
key for individuals struggling with leaky gut, food intolerances, and
inflammatory conditions. For those with compromised digestion collagen peptides would be the best route to go.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;">4. Collagen Improves Quality Sleep</span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Collagen is rich in glycine, which makes up about a third of
the total amino acids. One study found <a href="http://onlinelibrary.wiley.com/doi/10.1111/j.1479-8425.2007.00262.x/abstract">glycine
improved sleep quality</a> in healthy humans if consumed prior to bedtime.
This can be a great alternative to other sleep<span style="mso-spacerun: yes;">
</span>aids that may leave you feeling sluggish and tired the next morning.
Plus glycine also plays a role as an inhibitory neurotransmitter, which can <a href="file:///Front%20Neurol.%202012%20Apr%2018%3B3/61.%20doi/%2010.3389:fneur.2012.00061.%20eCollection%202012.%20The%20effects%20of%20glycine%20on%20subjective%20daytime%20performance%20in%20partially%20sleep-restricted%20healthy%20volunteers.%20Bannai%20M1,%20Kawai%20N,%20Ono%20K,%20Nakahara%20K,%20Murakami%20N.">help
calm anxiety</a>. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So now you have some great reasons why to incorporate
gelatin or collagen into your daily routine! I love Great Lakes Hydrolyzed
Collagen for when I don't have time to make bone broth. My favorite way is to
drink it in a Vanilla or Turmeric Latte as a post work out treat. Because it is
very easily absorbed it is perfect to replenish protein stores after a hard
workout. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">Try out these great ways to boost your collagen intake:</span></div>
<div class="MsoNormal">
<span style="text-indent: -0.25in;"><br /></span></div>
<div class="MsoNormal">
</div>
<ul style="text-align: left;">
<li><span style="text-indent: -0.25in;"><a href="http://www.poppiesandpapayas.com/2013/10/grandma-lilos-soup-stock.html" target="_blank">Bone broth </a>is very satisfying on a cold day or
even when you are craving something a little salty. Make a pot and freeze the
other half for use later.</span></li>
</ul>
<ul style="text-align: left;">
<li><span style="text-indent: -0.25in;">Make </span><a href="http://autoimmune-paleo.com/lemon-raspberry-gelatin-gummies/" style="text-indent: -0.25in;" target="_blank">gelatin treats</a><span style="text-indent: -0.25in;">!</span></li>
</ul>
<br />
<div class="MsoNormal">
</div>
<ul style="text-align: left;">
<li><span style="text-indent: -0.25in;">Or simply use hydrolyzed collagen or collagen
peptides in the super easy ways below:</span></li>
<ul>
<li><span style="text-indent: -0.25in;">Stir into your favorite cup of coffee.</span></li>
<li><span style="text-indent: -0.25in;">Make a collagen latte! See my two options below.</span></li>
<li><span style="text-indent: -0.25in;">Stir into oatmeal.</span></li>
<li><span style="text-indent: -0.25in;">Blend into smoothies.</span> </li>
</ul>
</ul>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9sWd9T_1cdsG6TEU5qLkGtKF3jewrdEC-JZU3A7AiYI0kpfMcCI_MyIfQf56QXvR1KtERO6ZGkX0ieD-q2oWYZ8ADViZNwT1HGszaBLzVl1AJi6mmir7aJ98wnVm4t2TmW-Rftcpd-Q/s1600/Screen+Shot+2016-03-29+at+4.17.03+PM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="collagen, latte, benefits, hydrolyzed collagen, collagen peptides, gut health, skin, joint pain, reduced anxiety, improved sleep" border="0" height="638" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9sWd9T_1cdsG6TEU5qLkGtKF3jewrdEC-JZU3A7AiYI0kpfMcCI_MyIfQf56QXvR1KtERO6ZGkX0ieD-q2oWYZ8ADViZNwT1HGszaBLzVl1AJi6mmir7aJ98wnVm4t2TmW-Rftcpd-Q/s640/Screen+Shot+2016-03-29+at+4.17.03+PM.png" title="The collagen latte to support optimal health. " width="640" /></a><span style="font-size: x-large;"><br /></span></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">"Shake it UP" Collagen Lattes</span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
These are prefect for a quick pick me up. You can drink them
hot or cold. I prefer the Turmeric Latte hot and the Vanilla Latte iced. You can do the same thing with a cup of coffee too. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;">Vanilla Latte</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
2 tablespoons hydrolyzed collagen<o:p></o:p></div>
<div class="MsoNormal">
1 cup homemade <a href="http://www.poppiesandpapayas.com/2012/09/fresh-easy-nut-milkas-easy-as-1-2-3.html" target="_blank">vanilla nut milk</a> (or any other milk)<o:p></o:p></div>
<div class="MsoNormal">
1 dollop honey<o:p></o:p></div>
<div class="MsoNormal">
Ice cubes<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
In a small mason jar add the collagen powder, 1 cup milk,
and honey (or any other sweetener of choice). Screw on a lid and shake well,
until the collagen and honey have dissolved. Pour over ice and enjoy.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
*Optional: Add a tablespoon of cocoa powder for easy
chocolate collagen milk. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;">Anti-Inflammatory
Turmeric Latte</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
1 cup homemade <a href="http://www.poppiesandpapayas.com/2012/09/fresh-easy-nut-milkas-easy-as-1-2-3.html" target="_blank">vanilla nut milk</a> (or any other milk)</div>
<div class="MsoNormal" style="text-align: left;">
<o:p></o:p></div>
<div class="MsoNormal" style="text-align: left;">
½ teaspoon turmeric powder<o:p></o:p></div>
<div class="MsoNormal" style="text-align: left;">
¼ teaspoon ginger powder<o:p></o:p></div>
<div class="MsoNormal" style="text-align: left;">
Pinch fresh ground pepper<o:p></o:p></div>
<div class="MsoNormal" style="text-align: left;">
1 dollop honey<o:p></o:p></div>
<div class="MsoNormal" style="text-align: left;">
2 tablespoons hydrolyzed collagen<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
In a small sauce pan warm the milk over medium heat. Add the
spices and honey and whisk until combined. Heat until almost simmering and
remove from heat. Add the collagen to a small mason jar and pour in the warm
turmeric milk. Screw on lid and shake until the collagen has dissolved. Enjoy!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<a href="http://www.pinterest.com/pin/create/extension/?url=https%3A%2F%2Fwww.blogger.com%2Fblogger.g%3FblogID%3D4377715346208504416%26pli%3D1%23editor%2Ftarget%3Dpost%3BpostID%3D8762127696562664659%3BonPublishedMenu%3Dposts%3BonClosedMenu%3Dposts%3BpostNum%3D0%3Bsrc%3Dlink&media=https%3A%2F%2F3.bp.blogspot.com%2F-LovmLUmjHrA%2FVvsNLXvA4eI%2FAAAAAAAAI0Y%2FE9_TRh393Qco-nuO1S1TThSp7Vx3bsOYQ%2Fs640%2FScreen%252BShot%252B2016-03-29%252Bat%252B4.17.03%252BPM.png&xm=h&xv=sa1.37.01&xuid=H1a4nk4X9fGF&description=" style="background-color: transparent; background-image: url(data:image/png; border: none; cursor: pointer; display: none; height: 20px; left: 26px; opacity: 0.85; position: absolute; top: 3355px; width: 40px; z-index: 8675309;"></a><a href="http://www.pinterest.com/pin/create/extension/?url=https%3A%2F%2Fwww.blogger.com%2Fblogger.g%3FblogID%3D4377715346208504416%26pli%3D1%23editor%2Ftarget%3Dpost%3BpostID%3D8762127696562664659%3BonPublishedMenu%3Dposts%3BonClosedMenu%3Dposts%3BpostNum%3D0%3Bsrc%3Dlink&media=https%3A%2F%2F3.bp.blogspot.com%2F-LovmLUmjHrA%2FVvsNLXvA4eI%2FAAAAAAAAI0Y%2FE9_TRh393Qco-nuO1S1TThSp7Vx3bsOYQ%2Fs640%2FScreen%252BShot%252B2016-03-29%252Bat%252B4.17.03%252BPM.png&xm=h&xv=sa1.37.01&xuid=H1a4nk4X9fGF&description=" style="background-color: transparent; background-image: url(data:image/png; border: none; cursor: pointer; display: none; height: 20px; left: 26px; opacity: 0.85; position: absolute; top: 3355px; width: 40px; z-index: 8675309;"></a></div>
Selva Wohlgemuthhttp://www.blogger.com/profile/18389282767945502030noreply@blogger.comtag:blogger.com,1999:blog-4377715346208504416.post-27649469869955420472016-02-06T07:52:00.000-08:002016-02-06T07:52:53.959-08:00Selva's Healthy Traveling Tips<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<img border="0" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNE8hdiEgm_oB4xK1Yukbp0eNlo33l2dfS76fUVWJ_yAtFXchmo1wnGDSBi47b7prsC-2UfeJgQhqxt97rm_lZs704lTUzW-DzlV6xZKTH71mge4vnF1Sl4bjXoa6y74MD_6Ur5XoRYQ/s640/traveling.jpg" width="640" /></div>
<br />
<span style="color: #6aa84f; font-size: x-large;">Another year another adventure!</span> Dane and I just returned
from a much needed three week Europe vacation and family gathering. First stop
Amsterdam with lots of art museums, second stop Germany full of family and
friends, and finally five days of learning how to ski in the Austrian Alps….Dane
is super proud! If you haven’t been, to the Alps that is, it is absolutely
AMAZING! One lift ticket and your skiing options are endless. Every mountain
that you see you can ski, plus you can also rest on almost every mountaintop
and enjoy some hearty Austrian food. The perfect conditions for a newbie skier
like me.<br />
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<img border="0" height="534" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkfOz0S8SwZaD0sltlDLasXiXL0ii_XNlvmuj1_xOWyomULtOXVQRCjv8fhXkaj74bKxrbFAZe-_f2itmIW0KxD_ECLo2JG2gIqAFyI-ExiY5hWdE2TUbu7jnPwVCoe9dK7aSCmePRkQ/s640/Screen+Shot+2016-02-06+at+7.32.09+AM.png" width="640" /></div>
<br />
It has been over three years since I last visited Germany.
If you have been a dedicated reader you may recall a few posts during my last
Germany get away. I touched on a few of the staples including <a href="http://www.poppiesandpapayas.com/2012/04/liver-is-something-delicious.html" target="_blank">sautéed beef liver</a>,
<a href="http://www.poppiesandpapayas.com/2012/05/classic-german-cheesecake-with-hint-of.html" target="_blank">lavender German cheesecake</a>, a fresh <a href="http://www.poppiesandpapayas.com/2012/05/bright-red-and-sexy.html" target="_blank">strawberry rhubarb tart</a>, and <a href="http://www.poppiesandpapayas.com/2012/06/for-wendelin.html" target="_blank">vegan maultaschen</a>
(German version of ravioli). All of which are delicious southern German
delicacies. My favorite are the baked goods! The breads are so fresh and
hearty, and have the perfect crunch texture. Not surprisingly Germany has
mastered gluten-free baking. A country that devoutly uses quality bread in
their day to day had to find a way to make the best gluten-free alternative.
And I am not talking about toast bread. I am talking about sourdough leavened
breads rich in seeds and whole gluten-free grains. If only this devotion to
proper bread making would find its way to the states. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
However, today I thought I would share my tricks and tips
for healthy international traveling. The flights are long, the food usually
very poor, and the exercise very limited. But the tips below will help you look
and feel your best when traveling long distances. Stay fit and feel great so
you can start your trip on a positive note. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEif29auSk_HueSFUg2OIBIRDX07IUwd7iizzt7fMNGAQXO15K_4xr1OWzvuC87Dt87TwJuGO1pzrk-9-rBKP_n0mdtXWbUd75Ew-HmSAeEscbWY-lShABIV8W9QYP8hx6P4fZPjX0NY-Q/s640/Healthy+Traveling+%25285+of+11%2529.jpg" width="640" /><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2cyQ_oSMvj5-AqviZV0bsVi_bpBWj8V6Sn-8qaWKnZAuYQA51tTN6CzvWUxzbq22ugoIvNym9npmxgXApsx8A4i_npJ2K4uS5ZaDW5-p_oaa1JCl1MDpBMh5e1vO1ljsWHsgCE7TXig/s640/Healthy+Traveling+%25282+of+11%2529.jpg" width="640" /><br />
<br />
<span style="color: #6aa84f; font-size: large;">#1: Drink Pure Filtered Water. </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Staying hydrated is key to long distance flights. More often
than not, water is offered only three times during a flight. And usually the
water comes in a small plastic cup, which may hold at most 6oz of liquid. Of
course you can always ask for more, but sometimes that can be a pain. Therefore,
always make sure to bring an empty water bottle to fill up after you pass
security.<span style="mso-spacerun: yes;"> </span>Many airports are now offering
water stations for easy refills. This way you can have a full bottle at your
convenience. Plus the more hydrated you are, the more you need to use the
restroom, and the more you will move during the flight. For optimal ease, forgo
the window seat and plan for an aisle seat so you can freely move when you so
desire. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiORdOlww26e1Jwc608rTpYn8d4cH0wjVc1vI48zbrNN9O9I9tzcEm-oGsvvOmNLLOETUrodKZYH49D-OBV3FHBRCbrYn18lAY9LDvEGD3LfP80sPrtVEDUtzriCAV6rSjd6aHJEnym9A/s640/Healthy+Traveling+%25289+of+11%2529.jpg" width="640" /></div>
<br />
<span style="color: #6aa84f; font-size: large;">#2: Bring Your Own Food.</span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Airline meals are often high in sodium and rich in calories.
Especially if you are following a gluten-free or low FODMAP diet you must plan
ahead and bring your own food. But even if you are not, bringing food from home
will ensure that you have the best quality available. Not only can this save
you time, money, and stress, but it also helps nourish you body the right way.
Below are some TSA approved tips and meal/snack ideas.</div>
<div class="MsoNormal">
</div>
<ul style="text-align: left;">
<li>For ultimate ease stay away from liquids such as yogurt,
hummus, and salad dressing. Although you can bring small amounts (~1/4 cup) in
food containers, this may be more of a pain than it is worth. Some airlines
offer yogurt for sale. For instance Iceland Air sells a local yogurt product
for 2 euros. If you bring your own granola or muesli then you are set.</li>
</ul>
<ul style="text-align: left;">
<li>Bring cut veggies. Hardy veggies like carrots, broccoli,
cauliflower and sugar snap peas are the easiest. But sliced cucumber and red
bell pepper can be just fine too! Just make sure to pack them on top of your
carry on as not to squish them.</li>
</ul>
<ul style="text-align: left;">
<li>Bring whole fruits. Bananas, apples, and tangerines tend to
be my favorite go to travel fruit. No mess and no stress.</li>
</ul>
<ul style="text-align: left;">
<li>Sandwiches and <a href="http://www.poppiesandpapayas.com/2016/01/start-new-year-with-wraps.html" target="_blank">wraps </a>are really easy travel food as long as
they are wrapped or sealed in a container. Just make sure not to use aluminum
foil because it may interfere with the x-ray machines.</li>
</ul>
<ul style="text-align: left;">
<li>Pack dry goods like instant oatmeal or instant soups. Once
on the plane all you have to do is ask for hot water which airlines are happy
to offer. My favorite is Bob’s Red Mill gluten-free oatmeal with flax and chia
seeds as well as a hearty bean soup for added protein. I just make sure to
choose a lower sodium option to reduce fluid retention on long air flights.</li>
</ul>
<ul style="text-align: left;">
<li>For healthy snacks try dried fruit, nuts and seeds, single
package nut butters, or even <a href="http://www.poppiesandpapayas.com/2014/06/snack-attack-kale-chips-avocado-dip.html" target="_blank">kale chips</a>. A whole avocado and crackers is also
tasty snack. Sometimes I even pack a little cheese for a simple fruit and
cheese plate to go with a glass of red wine <span style="font-family: "wingdings";">J</span></li>
</ul>
<div class="MsoNormal">
Leaving the states with fresh food is not a problem.
However, when returning to the states, for ultimate ease, eat up all your fresh
foods in the airplane. If you have not finished your sandwich or your fresh
fruit, leave these behind in order to avoid the cute dog that sniffs your
backpack at baggage claim. <o:p></o:p><br />
<br />
<img border="0" height="534" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgu-b4NKTJnWjH7ujtGK7hNO6veOQaiTrXY17jzFXxjzeI42B7RYecG3-PEpADPHmdwTXS9Qwnpn6rv5ox7dCn-6TQ03AcEOIBGTgrTnSN437Nniynq-jrIqHdQId9lB4PXdHHA_cX9bg/s640/Screen+Shot+2016-02-06+at+7.31.14+AM.png" width="640" /><br />
<span style="color: #6aa84f; font-size: large;"><br /></span>
<span style="color: #6aa84f; font-size: large;">#3: Plan Ahead.</span></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Some airlines offer a wide variety of meal options. If
packing food is not for you, then visit your airline 24 hours prior to your
flight. Here you can often choose a special meal based upon your needs. More
often than not they offer gluten-free, vegetarian, and/or vegan meals as well
as a wide variety of different ethnic flavors including Indian and Asian. But
if possible still pack a little snack or two to help carry you over until you
arrive your destination. When hunger strikes we often turn to the easiest and
fastest meal option although it may not be the best choice. Also, some airlines
such as Iceland Air only offer food for purchase. The options are limited,
generally expensive, and usually not the best quality. Be prepared.<br />
<span style="color: #6aa84f; font-size: large;"><br /></span>
<span style="color: #6aa84f; font-size: large;">I would <b>love</b> to hear some of your favorite ways to stay healthy while traveling! Let me know in the comments below ;)</span></div>
<a href="http://www.pinterest.com/pin/create/extension/?url=https%3A%2F%2Fwww.blogger.com%2Fblogger.g%3FblogID%3D4377715346208504416%26pli%3D1%23editor%2Ftarget%3Dpost%3BpostID%3D2764946986995542047%3BonPublishedMenu%3Dposts%3BonClosedMenu%3Dposts%3BpostNum%3D0%3Bsrc%3Dlink&media=https%3A%2F%2F2.bp.blogspot.com%2F-HG0pKyAwE1o%2FVrYP1ihyV-I%2FAAAAAAAAIxo%2FR9Q3AJhjhBU%2Fs640%2Ftraveling.jpg&xm=h&xv=sa1.37.01&xuid=H1a4nk4X9fGF&description=" style="background-color: transparent; background-image: url(data:image/png; border: none; cursor: pointer; display: none; height: 20px; left: 33px; opacity: 0.85; position: absolute; top: 18px; width: 40px; z-index: 8675309;"></a><a href="http://www.pinterest.com/pin/create/extension/?url=https%3A%2F%2Fwww.blogger.com%2Fblogger.g%3FblogID%3D4377715346208504416%26pli%3D1%23editor%2Ftarget%3Dpost%3BpostID%3D2764946986995542047%3BonPublishedMenu%3Dposts%3BonClosedMenu%3Dposts%3BpostNum%3D0%3Bsrc%3Dlink&media=https%3A%2F%2F2.bp.blogspot.com%2F-HG0pKyAwE1o%2FVrYP1ihyV-I%2FAAAAAAAAIxo%2FR9Q3AJhjhBU%2Fs640%2Ftraveling.jpg&xm=h&xv=sa1.37.01&xuid=H1a4nk4X9fGF&description=" style="background-color: transparent; background-image: url(data:image/png; border: none; cursor: pointer; display: none; height: 20px; left: 33px; opacity: 0.85; position: absolute; top: 18px; width: 40px; z-index: 8675309;"></a><a href="http://www.pinterest.com/pin/create/extension/?url=https%3A%2F%2Fwww.blogger.com%2Fblogger.g%3FblogID%3D4377715346208504416%26pli%3D1%23editor%2Ftarget%3Dpost%3BpostID%3D2764946986995542047%3BonPublishedMenu%3Dposts%3BonClosedMenu%3Dposts%3BpostNum%3D0%3Bsrc%3Dlink&media=https%3A%2F%2F2.bp.blogspot.com%2F-HG0pKyAwE1o%2FVrYP1ihyV-I%2FAAAAAAAAIxo%2FR9Q3AJhjhBU%2Fs640%2Ftraveling.jpg&xm=h&xv=sa1.37.01&xuid=H1a4nk4X9fGF&description=" style="background-color: transparent; background-image: url(data:image/png; border: none; cursor: pointer; display: none; height: 20px; left: 33px; opacity: 0.85; position: absolute; top: 18px; width: 40px; z-index: 8675309;"></a><a href="http://www.pinterest.com/pin/create/extension/?url=https%3A%2F%2Fwww.blogger.com%2Fblogger.g%3FblogID%3D4377715346208504416%26pli%3D1%23editor%2Ftarget%3Dpost%3BpostID%3D2764946986995542047%3BonPublishedMenu%3Dposts%3BonClosedMenu%3Dposts%3BpostNum%3D0%3Bsrc%3Dlink&media=https%3A%2F%2F2.bp.blogspot.com%2F-HG0pKyAwE1o%2FVrYP1ihyV-I%2FAAAAAAAAIxo%2FR9Q3AJhjhBU%2Fs640%2Ftraveling.jpg&xm=h&xv=sa1.37.01&xuid=H1a4nk4X9fGF&description=" style="background-color: transparent; background-image: url(data:image/png; border: none; cursor: pointer; display: none; height: 20px; left: 33px; opacity: 0.85; position: absolute; top: 18px; width: 40px; z-index: 8675309;"></a></div>
Selva Wohlgemuthhttp://www.blogger.com/profile/18389282767945502030noreply@blogger.comtag:blogger.com,1999:blog-4377715346208504416.post-26977880198206489652016-01-03T11:42:00.003-08:002016-01-03T11:42:37.113-08:00Start the New Year with WRAPS<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<img alt="nori sheets, collard greens, paleowraps" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1ntax96GLZ68Y_YISXgPxiIdlPd0bfzF6Tg2SdDpabEP5hhqRdrjlliWwx3eSKctHl7fQoivxnC0fpJt2weIUeaFbIijL4IF6UBD2GXhMecfyvtaPxVZ9Obu4vtsjrMfcr1ahEg0oYw/s640/New+Year+Wrap+%252814+of+14%2529.jpg" title="Gluten-free and low-fodmap wrap ideas" width="640" /></div>
<span style="color: #6aa84f;"><span style="font-size: x-large;"><br /></span></span>
<span style="color: #6aa84f;"><span style="font-size: x-large;">Ahhh yes….another amazing year has come and gone.</span> </span>Sometimes
I cant even believe all that has happened in twelve months time. What it a
dream or am I really sitting here in this place and time? I remember as a
little child each week and month seemed like an eternity and each year even
more unfathomable. Now as an adult it seems I can hardly take a deep breath and
another year has already flown by. For me each New Year is an opportunity to
truly reflect and to be honest with the woman I have become. Am I happy? Am I
satisfied? What can I change to increase my quality of life? And what can I do
to become a better person? These are questions that may or may not have a
simple answer. And for now I am just grateful to be here breathing in the cool
brisk air and experiencing another beautiful blue bird winter’s day.<br />
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Nevertheless, it is an exciting time of year, a chance to
start anew, and to improve as a human being. But what does that mean to you?
Perhaps you want to read more books and watch less TV, or perhaps you want to
start exercising more and eating healthier to feel good in your skin once
again. Whatever it may be, the New Year is a chance to reevaluate the previous
year and what positive changes you would like to make for the future.
Resolutions are very personal, some easier to speak about some more difficult,
but each is valid in it’s own right. Most of the time resolutions are made
based upon old habits and changing a habit that required years in the making
will require lots of love and attention to unwind. However, positive changes do
not happen unless you steer the wheel. It is up to you to dig deep down and
pick out where change will increase your quality of life.<span style="mso-spacerun: yes;"> </span><o:p></o:p><br />
<span style="mso-spacerun: yes;"><br /></span></div>
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<img alt="nori sheets, collard greens, paleowraps" border="0" height="494" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5SV3hLO6xOAODhuETjnfCyPeBWQeNDtsyMtd0HegEHzov90jgfBiAnE-L2DQRFVqU7F7TZJVethPhajcm5JgNHw4rHTyQOmqTQKwuceD1UNEHycjETpcHirK8BrxiUOWp9VbWuJsjzw/s640/New+Year+Wrap+%25281+of+1%2529.jpg" title="Gluten-free and low fodmap wrap ideas" width="640" /></div>
<br /></div>
<div class="MsoNormal">
Often times when I speak with patients the most difficult
meal to change seems to be lunch, especially those that are on a gluten-free or
Low FODMAP diet. And I am sure they are not alone. Therefore, with this mind I
will share my favorite easy to make ahead, healthy workday lunch to help
you on your New Years resolution. WRAPS!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
These wraps are not your typical ho hum wraps made with
flour tortillas. Instead they are made with nori wraps, collard greens, or
PaleoWraps….and stocked full of tasty plant based goodies, sauces, and spreads.
So get on board and start the year off smart with these super tasty and super
healthy wrap ideas.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">Nori Wraps (Gluten-free and Low FODMAP)</span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
You may have had seaweed in your miso soup or in your sushi
roll. However, nori wraps can and should be used outside of the Asian cuisine.
Seaweed is a nutritional powerhouse full of minerals and vitamins including
manganese, magnesium, iron, iodine, calcium, copper, phosphorous, potassium,
selenium, zinc, vitamins A, C, and K, as well as a host of B vitamins including
B12.<span style="mso-spacerun: yes;"> </span>Plus each sheet only contains about
10 calories making it a great lower calorie and gluten-free alternative (1). However,
it is important to note that although seaweed is great for thyroid health, due
to its high amounts of iodine, consuming too much can cause the opposite
effect. Luckily nori contains the lowest amount of iodine and can be eaten
safely multiple times per week. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">Collard Greens (Gluten-free and Low FODMAP)</span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
This versatile cruciferous vegetable is a wonderful
alternative to a traditional grain based wrap. Not only is it a lower calorie
option like the nori wrap, but collards are rich in compounds called sulforaphanes
which support natural detoxification and have powerful anti-inflammatory and
antioxidant properties. Therefore, cruciferous veggies such as broccoli,
broccoli sprouts, Brussel sprouts, cabbage, and collards have been studied
extensively for their cancer preventive abilities. Furthermore, with 7g of
fiber in every cup, collards have been found to have a powerful cholesterol
lowering ability similar to that of a prescription drug called cholestyramine.
Interestingly, steamed collards have been found to have a much greater ability
to reduce cholesterol than raw (2). <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">PaleoWraps (Gluten-free)</span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
These wraps are made of raw coconut meat, coconut water, and
unrefined coconut oil. Although these are a bit pricy, they can be a great
addition to a gluten-free wrap arsenal. Coconut is rich in lauric
acid, a medium chain triglyceride which has shown to increase both HDL and LDL
cholesterol in the blood, with a more favorable increase in HDL overall. A
recent study including 116 adults with coronary artery disease found that the
treatment group, which received 1 tablespoon of raw extra virgin coconut oil
daily for 3 months, had significantly increased levels of HDL cholesterol compared to the control group (3).<span style="mso-spacerun: yes;"> </span>Furthermore, many of the short chain fatty
acids in coconut oil are metabolized rapidly for energy and have been found to
have potent anti-microbial, anti-fungal, and anti-viral effects (4). <o:p></o:p><br />
<br /></div>
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<img alt="nori sheets, collard greens, paleowraps" border="0" height="636" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhipg5j9OQiWaK6PIO-AFJ3W7wLlvZYOBAkKFhpA_PbI76ItxmdwU1N74uIyGjESmY4wPHUfeZTm9gUb6mg_xlH-dcgjLY1unlwRT2cHObE4XwhB4mDeRxTSdXRIuZsTamwTzE3FhzVwA/s640/Screen+Shot+2016-01-03+at+11.20.29+AM.png" title="Gluten-free and low fodmap wrap ideas" width="640" /></div>
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">How to Make the Best
Wrap</span><br />
<br />
Making a wrap with these wrap alternative requires a little ingenuity to make sure everything stays in the right place. Follow the steps below for a wrap that will not fall apart while eating. </div>
<div class="MsoNormal">
</div>
<ul style="text-align: left;">
<li><span style="font-family: Symbol; text-indent: -0.25in;"><span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><span style="text-indent: -0.25in;">First put down a spread/sauce as as sticking
agent.</span></li>
<li><span style="text-indent: -0.25in;">Then add your grain/beans/legumes/tofu/etc</span></li>
<li><span style="text-indent: -0.25in;">Then top with your favorite veggies.</span></li>
<li><span style="text-indent: -0.25in;">Dress with a little sauce or salad dressing if
desired.</span></li>
<li><span style="text-indent: -0.25in;">Roll up, fold in the edges, and roll again. If you are using nori wraps make sure to wet the remaining edge with a little liquid (sticking agent). This helps keep the roll from unrolling later on. </span></li>
<li><span style="text-indent: -0.25in;">Wrap the roll in plastic wrap or store in your lunch food container and store in refrigerator.</span> </li>
</ul>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple; font-size: x-large;">ASIAN</span><o:p></o:p></div>
<div class="MsoNormal">
<img alt="nori sheets, collard greens, paleowraps" border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisCRnjHOMYKYNNXC38fppAh3mrngXzSvzyoS0WvvLiQA0JgVVJ5rcNqP9vdzb-Noh1ZF3_9sq2MlZ7CHKCZeVajmeuuJt8mSLQm398tAPnQyquo5dDYbRm-NrlCZceZ8OmtWsJEi3ldA/s640/New+Year+Wrap+%25288+of+14%2529.jpg" title="Gluten-free and low fodmap wrap ideas" width="640" /><b>Wrap Idea:</b> Nori wrap, smoked paprika aioli, steamed rice, pickled
shitake mushrooms, marinated and baked/grilled tofu, avocado, broccoli sprouts, and pickled ginger.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-bidi-font-weight: normal;"><span style="color: #6aa84f; font-size: large;">Smoked Paprika Aioli</span><b><o:p></o:p></b></span></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Makes ~ ½ cup<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
INGREDIENTS<o:p></o:p></div>
<div class="MsoNormal">
¼ cup Vegenaise (or regular mayo)<o:p></o:p></div>
<div class="MsoNormal">
2 tablespoons soy milk (or regular milk)<o:p></o:p></div>
<div class="MsoNormal">
1 tablespoon garlic powder<o:p></o:p></div>
<div class="MsoNormal">
½ teaspoon smoked paprika<o:p></o:p></div>
<div class="MsoNormal">
1/8 teaspoon cayenne, plus more to taste<o:p></o:p></div>
<div class="MsoNormal">
¼ teaspoon sea salt<o:p></o:p></div>
<div class="MsoNormal">
1 teaspoon maple syrup<o:p></o:p></div>
<div class="MsoNormal">
2 teaspoons lemon juice<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
DIRECTIONS<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Whisk all ingredients together until smooth. Store in refrigerator.
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="background-color: white; color: purple; font-size: x-large;">MEXICAN</span><o:p></o:p></div>
<div class="MsoNormal">
<img alt="nori sheets, collard greens, paleowraps" border="0" height="494" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW34Rck0pstTZMdxo9rv7H6NjiIM5Mc9GIa5gifabvYbHY4QNyJD7gbBVpHIFSbq44x3fyJcKPOomBKuAx2vHkKuVf9Hinlc5vQCJT2G-8pK2O0zfcGDfxX7nvTP_T56wnFykabXKODA/s640/New+Year+Wrap+%25281+of+14%2529.jpg" title="Gluten-free and low fodmap wrap ideas" width="640" />Wrap Idea: PaleoWrap, baked red sweet potato flesh, chimichurri, spiced black beans (black beans mashed with smoked paprika aioli), avocado, and broccoli sprouts.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: large;">Chimichurri</span><b><o:p></o:p></b></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Makes ~2 cups<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
INGREDIENTS<o:p></o:p></div>
<div class="MsoNormal">
1 bunch cilantro (leaves and tender stems)<o:p></o:p></div>
<div class="MsoNormal">
1 bunch flat leaf parsley (leaves and tender stems)<o:p></o:p></div>
<div class="MsoNormal">
Juice of 1 lime<o:p></o:p></div>
<div class="MsoNormal">
½ cup extra virgin olive oil<o:p></o:p></div>
<div class="MsoNormal">
½ small yellow onion<o:p></o:p></div>
<div class="MsoNormal">
3-4 garlic cloves, peeled<o:p></o:p></div>
<div class="MsoNormal">
3 teaspoons ground cumin<o:p></o:p></div>
<div class="MsoNormal">
¾ teaspoon sea salt, plus more to taste<o:p></o:p></div>
<div class="MsoNormal">
1 jalapeno, deseeded (if you want it spicy leave some of the
seeds)<o:p></o:p></div>
<div class="MsoNormal">
¼ cup water<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
DIRECTIONS<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Place all ingredients into a food processor and process
until smooth. Store in a glass jar in the refrigerator. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple; font-size: x-large;">MEDITERRANEAN</span><o:p></o:p></div>
<div class="MsoNormal">
<img alt="nori sheets, collard greens, paleowraps" border="0" height="494" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7MfLhlRwtczF161-zxuyGPDAcbYnQDmitUPODKhyphenhyphenRQdNFqHv8nh4gP3Mo20tt-slgWkjGpJu6pCLp4mHXZKWspOKZI9YDJTIozNWOTwgJl7PlurfuHxqMUv-UL7Kc81SVWl9hyo-dKA/s640/New+Year+Wrap+%25287+of+14%2529.jpg" title="Gluten-free and low fodmap wrap ideas" width="640" /><b>Wrap Idea: </b>Collard wrap, hummus, turmeric quinoa, minced olives, cucumber, bell
pepper, arugula, and fresh basil leaves.</div>
<div class="MsoNormal">
<span style="color: #6aa84f;"><b><br /></b></span>
<span style="color: #6aa84f; font-size: x-large;">How to Make a Collard Wrap: </span><o:p></o:p></div>
<div class="MsoNormal">
Using a pairing knife shave the thick vein down being
careful not to puncture the leaf. Cut the stem off at the bottom so you have a
neat edge. Meanwhile bring water to boil in a large sauté pan. Place your
collard leaf into the boiling water and reduce heat to medium. Allow to cook
for ~ 30-45 seconds until bright green and pliable. Remove from heat and
immediately run under cold water. Then fill with your favorite goodies. <o:p></o:p><br />
<br /></div>
<div class="MsoNormal">
<img alt="nori sheets, collard greens, paleowraps" border="0" height="638" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimQGorg5DGSmd9wAirhr96MOYjdObVUoH1cNJuqX5TJRzkyWogrcsgM_vimMTzHSPrLj-8MloyKi7mNufdACmattV3xoqG5iLwQlf90WRVp7cpfoQgJ9FhwtOwo_kifyPXSoHQnR6JUQ/s640/Screen+Shot+2016-01-03+at+11.10.27+AM.png" title="How to make collard green wraps (gluten-free and low fodmap)" width="640" /><o:p> </o:p> </div>
<div class="MsoNormal">
<o:p> _____________________________________________________________________________</o:p></div>
<div class="MsoNormal">
<span style="font-size: x-small;">Reference:<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: x-small;">1. Edible Seaweed. http://www.foodandnutrition.org/March-April-2014/Edible-Seaweed/. Accessed January 2, 2015. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: x-small;">2. Collards. <a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=138">http://www.whfoods.com/genpage.php?tname=foodspice&dbid=138</a>. Accessed January 2, 2015. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: x-small;">3. Cardoso DA, Moreira AS, De Oliveira GM, et al. A Coconut Extra Virgin Oil-Rich Diet Increases HDL Cholesterol and Decreases Waist Circumference and Body Mass in Coronary Artery Disease Patients. Nutr Hosp. 2015;32(n05):2144-2152.</span></div>
<div class="MsoNormal">
<span style="font-size: x-small;">4. Lawrence GD. Dietary Fats and Health: Dietary Recommendations in the Context of Scientific Evidence. Adv Nutr. 2013;4:294-2013.</span></div>
</div>
Selva Wohlgemuthhttp://www.blogger.com/profile/18389282767945502030noreply@blogger.comtag:blogger.com,1999:blog-4377715346208504416.post-79669470825234488432015-12-06T15:28:00.000-08:002015-12-18T06:08:20.773-08:00Amazing Blueberry Muffins<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<img alt="almond flour, cornmeal, blueberries, maple syrup" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3n-oeY1qlV8gvOQ_xHz77gNQGQZpw5jqtw752zG9nZxDK6XIqChbqH8trKxcGUW_PeYKJU9lBdIoN1vHG_dvBZM-B1iVQetGyQjjrB9GJz2u6OjaQacMfnG6XAerYTSIwfHd22uew4w/s640/Blueberrymuffins+%25289+of+9%2529.jpg" title="Gluten-free and Dairy Free Blueberry Muffins" width="640" /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple; font-size: x-large;">Its been quite grey and stormy here in the Pacific
Northwest. </span>Due to the unusual dry summer months, the trees are less sturdy in
our gusty winds. More than usual they are crashing left and right along my
favorite running path. Although I love being outside in the stormy weather, it
is also intimidating, wondering whether or not the beautiful mossy tree above
me will too come crashing down. Regardless I still lace up my shoes and go run
anyways. After a blistery, windy run, pink cheeks, and a runny nose, I am ready
to cozy down, and warm up the house with some baking. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Luckily in my freezer, I still have loads of blueberries
that I picked last August with my mother. They are smaller and sweeter than
usual because of the lack of rain during the summer months. To me they taste
like candy. These dark beauties will be the perfect addition to some hearty,
fiber rich muffins...gluten free of course. </div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<img alt="almond flour, cornmeal, blueberries, maple syrup" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyGuAd9HKwPXLDHcMjac24gJUpC6KnuZmsNnLFS542femMijT38NQRxJRB1Up8Wnjr6ehatVC2UskA_0uKGj6L6nSs7KbFYoRObSSHzc4dJv17Lqd93r3J-l3OOFDZbj1XcObMeHLwbw/s640/Blueberrymuffins+%25285+of+9%2529.jpg" title="Gluten-free and Dairy Free Blueberry Muffins" width="640" /></div>
<div class="separator" style="clear: both; text-align: center;">
<img alt="almond flour, cornmeal, blueberries, maple syrup" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7KJKxYWwTg0xAf_xA2xrt1Tc96BcgL_Isil_yPbWj_uNL6EjQu7JNSUcaj8leJH6ljyzBpBlZv60e9mU-bUicSvDjJaywRq8ZHdohWT28qtvs4XJsuuMG637wr2L_MV0fQ8b7P4WI2g/s640/Blueberrymuffins+%25283+of+9%2529.jpg" title="Gluten-free and Dairy Free Blueberry Muffins" width="640" /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I rarely eat muffins out. And if I do I usually share most
of it with my husband. Muffins these days are ENORMOUS, two to three times as
big as they need to be. Also, they are usually super sweet, made with refined
flours, and lacking in fiber and protein. Therefore, making them at home will
ensure they are a healthy and nutrient dense snack or breakfast item. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Getting enough protein in the mornings is important to help
stabilize blood sugars throughout the day. Often times we grab easy things like
muffins, toast, cereal, etc that are neither rich in protein nor rich in fiber.
These foods quickly increase our blood sugar and immediately cause a blood
sugar crash….and then guess what we do? We grab some more sugar or some coffee
to bring us back up. And the viscous cycle continues….</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<img alt="almond flour, cornmeal, blueberries, maple syrup" border="0" height="478" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXJGhEl63knunixP31Sd4yYQyaBHc4NNsb0x_JPYjPnuA9FdLRtC4_AD9yslocwXz38r9LKM4LsibP37Ld94HIAUjA2vNlsVYxh10a8eM8vdmDSetJer4LnbgOSI_uKUuBV69LL2h1Og/s640/Screen+Shot+2015-12-06+at+3.17.41+PM.png" title="Gluten-free and Dairy Free Blueberry Muffins" width="640" /></div>
<div class="separator" style="clear: both; text-align: center;">
<img alt="almond flour, cornmeal, blueberries, maple syrup" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtLB4tqycl0YeZ4dOAiCHjGAfwn3OL9xx55vIkg2IPngu9c17rPuXv6Gj5KMVP0iBjuLFCXz0MqmNjQBeTxRHWB1kLofp1y0aLd659Bp5OObsesNb8QTzomK8j9rySCQ8hA-rDs6K9JA/s640/Blueberrymuffins+%25288+of+9%2529.jpg" title="Gluten-free and Dairy Free Blueberry Muffins" width="640" /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
On the other hand, if you start your morning with a protein
and fiber rich breakfast, your blood sugar remains stable until your next meal.
And guess what? You have more consistent energy without the extra coffee or
sugar laden snack. Often times I recommend a savory breakfast, such as dinner
left overs, scrambled eggs, or even this <a href="http://www.poppiesandpapayas.com/2014/11/t-is-for-tempeh.html" target="_blank">tempeh telur</a>. However, some people
still want a healthy alternative for their traditional breakfast staples.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
This AMAZING blueberry muffin is not only rich in fiber and
higher in protein than traditional muffin recipes, but also contains a lot less
sugar. Each muffin contains about 300 calories, 28g of carbohydrates, 5g of
fiber, 20g fat, and 8g of protein. Now lets compare that to Starbuck’s
Blueberry Muffin which has 380 calories, 53g of carbohydrates, 1g of fiber, 16g
of fat, and 6g of protein. Night and day, right? </div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<img alt="almond flour, cornmeal, blueberries, maple syrup" border="0" height="494" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdCS6IPUEbcO5kDvanPxLkxoeof7PjYeQ_OTNaF5CVoYd6uHYeFYLi6CrgTTEWnC2vWHmYQE1NMPOAOMs0atHY1h4kV4S2ZNGPSMHiLz5YPcVMsAzgojE1KqfAvU-1wbGQB6qMNBkhXg/s640/Blueberrymuffins+%25287+of+9%2529.jpg" title="Gluten-free and Dairy Free Blueberry Muffins" width="640" /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Although these muffins are very healthy and hearty, I still
would recommend eating additional protein for a complete breakfast meal. For
instance ½ cup of Greek yogurt, 2 scrambled eggs, or even some <a href="http://www.greatlakesgelatin.com/consumer/CollagenFAQ.php" target="_blank">hydrolyzed collagen</a> stirred into your morning cup of tea or coffee will do. And if you are
like me, a warm blueberry muffin with a little pat of organic pasture raised
butter, just tastes sooo darn good. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><span style="color: purple; font-size: x-large;">Amazing Blueberry
Muffins</span></b></div>
<div class="MsoNormal">
<i>Serves 8</i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
INGREDIENTS</div>
<div class="MsoNormal">
1 cup almond flour** (with flecks)</div>
<div class="MsoNormal">
1 cup cornmeal (not too fine and not too coarse)</div>
<div class="MsoNormal">
¼ cup golden flaxseeds</div>
<div class="MsoNormal">
½ teaspoon sea salt</div>
<div class="MsoNormal">
½ teaspoon baking soda</div>
<div class="MsoNormal">
½ teaspoon ground cardamom</div>
<div class="MsoNormal">
½ teaspoon ground cinnamon</div>
<div class="MsoNormal">
2 large eggs</div>
<div class="MsoNormal">
¼ cup extra virgin olive oil</div>
<div class="MsoNormal">
¼ cup maple syrup</div>
<div class="MsoNormal">
1 ½ teaspoons vanilla extract</div>
<div class="MsoNormal">
1 cup frozen blueberries, plus more for garnish</div>
<div class="MsoNormal">
2 tablespoons pumpkin seeds</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
DIRECTIONS</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Preheat the oven to 350 degrees. In a medium bowl mix
together the first 7 dry ingredients. In a separate bowl whisk together the
eggs, olive oil, maple syrup, and vanilla extract until well combined. Gently
stir the wet ingredients into the dry ingredients. Fold in the cup of frozen
blueberries.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Line a muffin pan with baking cups or brush each with butter
or oil. Spoon the muffin mixture evenly into 8 muffin cups (can also try for 10
or 12 but they will be quite small).<span style="mso-spacerun: yes;"> Top each muffin with a couple extra blueberries and a sprinkle of pumpkin seeds. </span>Bake for 30 minutes or until a toothpick comes out clean.<br />
<br />
**If you want to make this recipe grain free, you can swap the cornmeal for an additional cup of almond flour. </div>
<div class="MsoNormal">
<br /></div>
</div>
Selva Wohlgemuthhttp://www.blogger.com/profile/18389282767945502030noreply@blogger.comtag:blogger.com,1999:blog-4377715346208504416.post-62593273516691478022015-11-13T19:15:00.001-08:002015-11-14T08:08:46.350-08:00Spiced Garnet Yam Soup with Chickpea Croutons<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<span style="margin-left: 1em; margin-right: 1em;"></span><img alt="cashews, red garnet yams, onions, garlic, bone broth, chickpeas, cumin, coriander" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZQkWsQVeu8W_at6ukzl2G93ZCDFC6EO938Ngzq9kAt_Mb6lVlQCXTSsZOEqwvwab0daEAm2IbdobofSa9nCSzvb_jvB2RSh3YkRscwOWZ6Gv6QK_9pvFzQeCf2eaV3ZhKs4oOmvD7EA/s640/cocoatruffles+%252812+of+13%2529.jpg" title="spiced red yam soup with chickpea croutons" width="640" /></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
It has been way too long since Dane and I have been on a
true vacation together—where I have no homework, tests, or anything else
looming over me. This vacation has been pure rejuvenation for my body, mind,
and soul—going to bed at 9:30pm and waking at 7am with no alarm and no feelings
of guilt that “I should be doing X right now”.
Currently, we are in Tofino, BC, a little surf town on Vancouver Island.
It is the perfect quick get away from Bellingham, WA. The stormy weather has
arrived full throttle, with high winds and downpours—and we love it! Geared up
and ready to play in the stormy weather,
with our rain boots, Dane’s surfboard, and all. This is our kind of
vacation—off season, quiet and laid back, and full of nature’s best.<br />
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
After a long rainy run, waiting for Dane to return from
another epic 3 hour surfing experience, I now have time to write another blog
post…and this one is based off of my class on Brain Food. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The brain is highly metabolic, utilizing many nutrients in
order to function properly. There are neurons and neurotransmitters that all
require a nutrient dense diet in order to work optimally. However, the Western
diet is full of foods that cause inflammation to the brain and generally are
nutrient poor. Consequentially many metabolic imbalances occur including
decreased cognition, increased risks of Alzheimer’s, dementia, depression, and
anxiety. Eating a diet that supports brain health, as well as leading an active
lifestyle, can help increase overall wellbeing and cognitive function. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="color: #6aa84f; font-size: large;">Ditch Refined
Vegetables Oils </span><o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Refined vegetable oils such as corn, soy, safflower,
sunflower, and grapeseed are high in omega-6 fatty acids. Although omega-6
fatty acids are essential we are getting too many in our diets today. Why is
this of a concern? Omega-6 fatty acids release chemicals that promote
inflammation in our bodies. Although we need to have some of these chemicals to
help fight off an infection or a fever, if we have too many all the time,
chronic inflammation can cause us harm, especially in the brain. The brain is
made of 60% fat. And if we eat too many omega-6 fatty acids, more of these
fatty acids will be utilized, promoting more inflammation. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Tip: Purchase quality
cooking oils such as unrefined extra virgin olive oil, unrefined avocado oil,
unrefined coconut oil, organic ghee, and unrefined flax/hemp oil. <o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<img alt="cashews, red garnet yams, onions, garlic, bone broth, chickpeas, cumin, coriander" border="0" height="478" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjE0Wh5FzVytHs9S7VuZAbnulO0r73wSK_YnD9nSWLVjV7gkOUorTS4N0BMofyCs6z6XvFjDNNbj8GrcKOO7OYQxPZdZ2wFpnu-jg1O4C8pMhkR_G4Q0ZT8RXRLhIBbKRUM8e7BMN78Pg/s640/Screen+Shot+2015-11-13+at+4.06.51+PM.png" title="spiced red yam soup with chickpea croutons" width="640" /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="color: #6aa84f; font-size: large;"><br /></span></b></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="color: #6aa84f; font-size: large;">Eat More Omega-3 Rich
Foods</span><o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Did you know that a
deficiency in omega-3 has been associated with an increased risk for ADHD,
dementia, depression, and anxiety?<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Omega-3 fatty acids are anti-inflammatory. In order to
ensure good fatty acid balance in the brain we need to make sure to eat enough
omega-3 rich foods. By reducing omega-6 intake and increasing omega-3 intake we
can hopefully balance the ratio between the two. Remember they are both
ESSENTIAL fatty acids. However, the Western diet is often 15-20x higher in
omega-6 than in omega-3.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Tip: To help ensure good
EPA and DHA status, eat deep water fatty fish such as wild caught salmon, sardines,
and black cod 2x per week. <o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="color: #6aa84f; font-size: large;">Ensure Adequate
Choline Intake</span><o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Did you know that 50%
of Americans may be deficient in choline? <o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Choline is a phospholipid found in every cell membrane and
is found in large amounts in liver (418mg) and eggs (125mg) and lesser amounts
in soy (57mg) and wheat germ (25mg).<span style="mso-spacerun: yes;">
</span>Vegans and vegetarians must make sure to get adequate amounts in their
diet to avoid deficiencies. It plays an important role in neurotransmitter
production, detoxification, and helps reduce high levels of homocysteine along
with many B vitamins. Choline is especially important during pregnancy for the
developing brain of the fetus. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Tip: Enjoy
pasture-raised eggs for breakfast multiple times per week. Or if you are
feeling adventurous try <a href="http://www.poppiesandpapayas.com/2015/05/old-world-lamb-liver-pate.html" target="_blank">this liver pate</a> as an appetizer. <o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
</div>
<div class="MsoNormal">
<img alt="cashews, red garnet yams, onions, garlic, bone broth, chickpeas, cumin, coriander" border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPtAhbyN5h-BkXlcNlWcNVzzyNL6NTU3NKLJBqvUNHxc4qAcTuo3N_T4BxobsyVxaR4XClkRm7kHbaEHsqBtQOc7uoKI2sVM3fIm3t1MJ-XlbiXMdIo-FPDiscDDx41LZslYebo_a9sg/s640/Screen+Shot+2015-11-13+at+4.06.20+PM.png" title="spiced red yam soup with chickpea croutons" width="636" /><b style="mso-bidi-font-weight: normal;"><span style="color: #6aa84f; font-size: large;"><br /></span></b></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="color: #6aa84f; font-size: large;"><br /></span></b></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="color: #6aa84f; font-size: large;">Eat Plenty of Foods
Rich in B Vitamins & Magnesium</span><o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Did you know that 50%
of depressed individuals are deficient in folate? And that low levels of B12
are linked to a 5x increase in Alzheimer’s Disease? And that B6 deficiency may
contribute to the onset of depression?<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Getting adequate B vitamins through your diet is just as
important for optimal brain functions as is getting enough omega-3 fatty acids.
In fact researchers have found that B vitamins helped improve cognitive function
more than just omega-3 on its own. Folate and vitamins B6 and B12 play very
important roles in a cycle called methylation. If this cycle is not working
properly many side effects are seen due to high levels of homocysteine
impacting brain health and function as well as many other body systems. However,
not only is the Western Diet poor in B vitamins, but also the elderly, women
taking contraceptives, and those that abuse drugs and alcohol have an increased
need for these vitamins. Vegans need to supplement with B12 as it is only found
in animal products. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
</div>
<ul style="text-align: left;">
<li>Foods rich in folate include: lentils, chickpeas, asparagus,
and more.</li>
<li>Foods rich in Vitamin B6: chickpeas, salmon, tuna, <a href="http://www.poppiesandpapayas.com/2012/04/liver-is-something-delicious.html" target="_blank">beef liver</a>, sweet potatoes, bananas, and more.</li>
<li>Foods rich in Vitamin B12: clams, <a href="http://www.poppiesandpapayas.com/2015/05/old-world-lamb-liver-pate.html" target="_blank">liver</a>, fish, dairy
products, and eggs.</li>
</ul>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Many Americans are not getting enough magnesium via their
diet because it is found mostly in beans, legumes, grains, nuts and seeds.
However it is an essential mineral and is need in over 350 enzymatic actions
throughout the body. Specifically for brain health, magnesium is needed to help
make neurotransmitters.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Tip: Eat at least 1
serving of each whole grains and beans or legumes every day!<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<img alt="kale, apple, pecans, harvest, feta" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqqzrEhylKrLCaiw_owllee8kKvQvgXjCZ2qoraA46PSGptdrBgVRF_sdeiugCsisL0WiF3xtVaVh2cWDU54E57FaUaDLtz4lQj35Z-1i3UFcf3tk-4YPZItcUcCvH5l0n_4VZPuU8Ng/s640/cocoatruffles+%252810+of+13%2529.jpg" title="Massaged Kale salad with roasted pecans, apple matchsticks and feta" width="640" /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="color: #6aa84f; font-size: large;"><br /></span></b></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="color: #6aa84f; font-size: large;">Eat Plenty of
Antioxidant Rich Food</span><o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Did you know that
individuals that consumed dark cocoa, tea, and red wine have enhanced cognitive
performance?<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
All plants are rich in phytonutrients. Each color indicates
a different variety with its own unique benefits. However, the plants darkest
in color such as berries and dark leafy greens, red yams, carrots, etc contain
the most. Herbs and spices are also very rich in phytonutrients. Phytonutrients
are potent antioxidants, preventing damage to cell membranes and reducing
inflammation. Those most studied for brain health include blueberries, grapes,
dark cocoa, tea, and red wine (1/2 glass per day). <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Tip: To ensure
adequate intake of antioxidant rich foods try to make half your plate fruits
and veggies and cook with fresh herbs and spices daily. <o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="color: #6aa84f; font-size: large;">Get Your Food-Based
Probiotics Daily</span><o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Did you know that your
gut is considered your second brain, also known as the enteric nervous system?<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Having a gut feeling is more than just a saying! There is a
nerve called the vagus nerve that connects the brain to the entire
gastrointestinal tract. It aids in the release of digestive enzymes and helps
in food absorption. Also it seems that the brain can alter the gut bacteria along
our GI tract and that our gut bacteria can lead to behavioral changes. It is a two-way
communication! For example, leaky gut can lead to many cognitive and mental
changes including depression, fatigue, confusion, and poor memory.<span style="mso-spacerun: yes;"> </span>Also stress impacts our mental state by
changing our gut bacteria. For example, prior to a presentation or large exam
often times people experience diarrhea from anxiety. This is just a simple
indication of how our guts and our minds are intrinsically connected. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Also, did you know that 80-90% of serotonin is produced in
the GI tract? This feel good neurotransmitter predominantly plays a role in
reducing the speed at which food is emptied from the stomach as well as acid
secretion. Without adequate amounts of serotonin we can experience insomnia and
have depressive feelings.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Therefore, having a healthy gut is very important to having
a healthy mind. Not only is a compromised gut going to have a reduced ability
to absorb the vitamins and nutrients we need. But also, the gut, our bacteria,
and our minds are all able to communicate via the vagus nerve. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Studies have found that supplementing with probiotics can
alter the way humans, as well as rats, react to certain life stressors.
Probiotics have shown to reduce anxiety like behavior and improve feelings of
depression and anger. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Tip: Get your food-based
probiotics <b style="mso-bidi-font-weight: normal;">daily</b> via naturally
fermented yogurt, kefir, sauerkraut, kimchi, tempeh, miso, etc, to encourage a
healthy gut flora. <o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<img alt="cashews, red garnet yams, onions, garlic, bone broth, chickpeas, cumin, coriander" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8CcJYYlIAs2mgnNv4umOMASFU2g28iIZRWe0g7Som92cR0tkxhodVmjVoQt3HD_BZrZ4CQNYM_aaXi4abUXI5K9WXQb44Qd1eeiAUn7fvL-qaXjjamfCpdqxbzF7bSSBfXlM1b5z-GA/s640/cocoatruffles+%25285+of+13%2529.jpg" title="Spiced red yam soup with chickpea croutons" width="640" /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="color: #6aa84f; font-size: large;"><br /></span></b></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="color: #6aa84f; font-size: large;">Move Your Body
Outside</span><o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Exercise is very important for brain health. Researchers
have found that exercise alone helps increase Brain Derived Neurotrophic Factor
(BDNF), a fertilizer for the brain. High levels of BDNF have been associated
with increased cognitive function and decreased risk of Alzheimer’s Disease and
Dementia. Even more interestingly, researchers found that daily exercise and
adequate omega-3 status, increased BDNF more so than either alone. So get your
exercise and eat your fatty fish!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Tip: Aim for at least
30 minutes of moderate exercise 5 days per week. Do what you enjoy! Dance,
swim, walk, hike, run, etc.<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Another benefit of being active outdoors is that you can
soak up the sun rays and produce vitamin D naturally via the UVB rays hitting
your skin. Vitamin D plays many roles throughout the body, including reducing
inflammation in the brain, supporting neuronal growth, and protects against
excitotoxicity. However, if you are located in the Pacific Northwest or
anywhere above the 42<sup>nd</sup> parallel, during the months of October thru
March there is inadequate UVB production to synthesize vitamin D from the sun.
Therefore, supplementing with vitamin D during the fall and winter months can
be very helpful. Speak with your practitioner regarding what a safe amount
would be for you. Food sources rich in vitamin D include mushrooms, fatty fish,
fish liver, eggs, and fortified dairy/nut milks, and juices. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="color: #6aa84f; font-size: large;">Reduce Stress</span><o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Stress alone suppresses BDNF—that powerful brain fertilizer.
It also negatively impacts the good bacteria in your gut. Finding ways to
manage your daily stress can help decrease inflammation and enhance cognitive
function. Deep breathing exercises can help reduce stress and stimulate the
“REST & DIGEST” nervous system.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Tip: Close your eyes
and take 5 deep breaths prior to each meal and during times of stress to
activate your parasympathetic nervous system.<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="color: #6aa84f; font-size: large;">Stay Hydrated!</span><o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
When you are dehydrated often times your mental function is
impaired. You process information much more slowly and have difficulty concentrating.
Often times people mistake signals of dehydration as hunger. Most importantly,
start your day with a fresh glass of water before you reach for the coffee.
During night your body naturally releases a lot of water through your breath
and perspiration. Ensuring adequate hydration can be a simple fix to your brain
fog and can help with weight maintenance.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Tip: Drink half your
weight in fluid oz (opt for filtered water whenever possible).</i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<img alt="kale, apples, pecans, harvest, salad" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmnA-ueGvjsvXqbqREAwpYzNAPTQpwT9ig2WjKjg3kRnCzhYRdrqTTWR9SgMLbbtOf6TDueGOvz0C4K4-u9u-poVwl3Uv8t-GEPshKnrIXxobsR7erTOQ1P346JpqKfvobM94O67E-fA/s640/cocoatruffles+%25289+of+13%2529.jpg" title="Massaged kale salad with apple matchsticks, roasted pecans, and feta" width="640" /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Below you will find a delicious recipe, perfect for the fall
weather, that will nourish your body, mind, and soul. It is rich in
antioxidants (especially vitamin A), vitamins (especially B6), minerals
(especially zinc and magnesium), fiber and plant based protein. This soup is made with Garnet Yams. They are often called both a yam or a sweet potato. At your grocer just look for the potato with dark red skin and orange flesh. Although I use bone broth to increase the protein, this soup can easily
be made vegan or vegetarian by swapping out the bone broth for a vegetable
broth. I prefer Imagine “No Chicken” Vegetable broth for best flavor. See note
at the bottom of the recipe for further information. Serve this soup with a side salad, like this <a href="http://www.poppiesandpapayas.com/2015/01/choose-whole-fruits-and-veggies.html" target="_blank">massaged kale salad</a>, or this <a href="http://www.poppiesandpapayas.com/2013/11/multi-vitamin-or-emerald-city-salad.html" target="_blank">Emerald City salad</a>. OR simply serve with a piece of whole grain toast topped avocado, a sprinkle sea salt, and sprouts. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="color: #e69138; font-size: x-large;">Spiced Garnet Yam Soup
with Chickpea Croutons</span><o:p></o:p></b></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Serves 6<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<u>For the Chickpea Croutons<o:p></o:p></u></div>
<div class="MsoNormal">
2-15 oz canned garbanzo beans, drained and rinsed<o:p></o:p></div>
<div class="MsoNormal">
2 tablespoons avocado oil<o:p></o:p></div>
<div class="MsoNormal">
½ teaspoon smoked paprika<o:p></o:p></div>
<div class="MsoNormal">
½ teaspoon garlic powder<o:p></o:p></div>
<div class="MsoNormal">
½ teaspoon cumin powder<o:p></o:p></div>
<div class="MsoNormal">
¼ teaspoon cinnamon<o:p></o:p></div>
<div class="MsoNormal">
¼ teaspoon turmeric<o:p></o:p></div>
<div class="MsoNormal">
1/8 teaspoon cayenne<o:p></o:p></div>
<div class="MsoNormal">
¼ teaspoon finely ground black pepper<o:p></o:p></div>
<div class="MsoNormal">
½ teaspoon sea salt<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<u>For the Soup:<o:p></o:p></u></div>
<div class="MsoNormal">
1 tablespoon extra virgin olive oil<o:p></o:p></div>
<div class="MsoNormal">
1 large yellow onion, chopped<o:p></o:p></div>
<div class="MsoNormal">
1 small shallot, chopped<o:p></o:p></div>
<div class="MsoNormal">
3 cloves garlic, minced<o:p></o:p></div>
<div class="MsoNormal">
1 ½ teaspoons coriander seeds, ground in a clean coffee
grinder<o:p></o:p></div>
<div class="MsoNormal">
1 ½ teaspoons sea salt<o:p></o:p></div>
<div class="MsoNormal">
Fresh ground pepper<o:p></o:p></div>
<div class="MsoNormal">
3 medium-sized red garnet yams, peeled and cubed<o:p></o:p></div>
<div class="MsoNormal">
1 cup cashews, soaked for 4 hours in warm water<o:p></o:p></div>
<div class="MsoNormal">
4 cups Pacific Chicken Bone Broth (can also use Imagine “No
Chicken” Vegetable Broth)**<o:p></o:p></div>
<div class="MsoNormal">
2 cups fresh water<o:p></o:p></div>
<div class="MsoNormal">
1 tablespoon honey<o:p></o:p></div>
<div class="MsoNormal">
2 tablespoons freshly squeezed lemon juice<o:p></o:p></div>
<div class="MsoNormal">
Generous pinch cayenne <o:p></o:p></div>
<div class="MsoNormal">
¼ cup freshly chopped cilantro<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
DIRECTIONS<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
To make the croutons: Preheat the oven to 400° F. <span style="mso-spacerun: yes;"> </span>Mix the avocado oil, and spices in a small
bowl. After rinsing and draining the chickpeas, place them onto a clean kitchen
towel and rub dry. Pick out the chickpeas, leaving behind any of the skins that
have come off and transfer them into the bowl with the spices. Mix well with a
spoon until they are evenly coated. Spread the chickpeas on a baking sheet
lined with parchment paper (optional) and bake for ~50 minutes, until crispy
and crunchy. Shake the baking sheet half way through to ensure even cooking. Take
them out of the oven and set aside to cool.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
To make the soup: Heat the olive oil in a large soup pot. Add the
onion and shallot. Saute over medium heat, stirring occasionally, until
translucent, about 7 to 8 minutes. Add the garlic, ground coriander (use coffee
grinder to grind whole seeds), salt and pepper, and mix until fragrant, 1 to 2
minutes. Stir in the sweet potatoes and sauté another 2 to 3 minutes. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Meanwhile, strain the soaked cashews and place into a high
speed blender. Add 2 cups of broth, and blend on high until completely smooth. This is your extra smooth savory cashew cream. Pour
the mixture into the soup stock, add the remaining broth, and fresh water. Stir
and bring to a boil. Once boiling, turn down the heat to low and let it simmer
for 20 minutes, or until sweet potatoes are soft. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Remove from the heat and purée the soup with an immersion blender. Add the honey,
lemon juice, cayenne, and additional salt and pepper to taste. Return to heat and warm. When ready to serve, garnish the soup with a
handful of chickpea croutons, fresh cilantro, and a drizzle of olive or avocado
oil.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Note: The cashews can
be substituted for an even amount of coconut milk if desired. Also, reheating
the chickpea croutons at 425 degrees for 5-10 minutes can add extra crunch if
they absorbed moisture after the first roasting. <o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
**When substituting the broth with vegetable stock use ½
teaspoon less of sea salt as the vegetable broth generally contains more
sodium. Use additional sea salt to taste at the end.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Cambria;
mso-ascii-font-family:Cambria;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Cambria;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--></div>
<div class="MsoNormal">
--Recipe inspired from www.Food52.com by Aysegul Sanford Jan 2015--<o:p></o:p></div>
<div class="MsoNormal">
<o:p>_______________________________________________________________________________ </o:p></div>
<div class="MsoNormal">
<span style="font-size: x-small;">Reference:<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: x-small;">1. Fernando Gómez-Pinilla. Brain foods: the effects of nutrients
on brain function. Nat Rev Neurosci. 2008;9(7): 568–578. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: x-small;">2. Jerneren F, Elshorbagy AK, Oulhaj A, et al. Brain atrophy
in cognitively impaired elderly: the importance of long-chain v-3 fatty acids
and B vitamin status in a randomized controlled trial. Am J Clin Nutr.
2015;102:215<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: x-small;">3. Zeisel SH. Nutritional Importance of Choline for Brain
Development. Journal of the American College of Nutrition.
2004;23(6):621S–626S.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: x-small;">4. Steven H. Zeisel, M.D., Ph.D and Kerry-Ann da Costa,
Ph.D. Choline: An Essential Nutrient for Public Health. Nutr Rev. 2009 November
; 67(11): 615–623. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: x-small;">5. Nurk E, Refsum H, Drevon CA, et al. Intake of
Flavonoid-Rich Wine, Tea, and Chocolate by Elderly Men and Women Is Associated
with Better Cognitive Test Performance. Journal of Nutrition. 2009;139:
120–127.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: x-small;">6. Bercik P, Park AJ, Sinclair D. et al. The anxiolytic
effect of Bifidobacterium longum NCC3001 involves vagal pathways for gut-brain
communication. Neurogastroeneterol Motil. 2011;23(12): 1132-1139.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: x-small;">7. Messaoudi M, Lalonde R, Violle N, et al. Assessment of
psychotropic-like properties of a probiotic formulation (Lactobacillus
helveticus R0052 and Bifidobacterium longum R0175) in rats and human subjects.
British J Nut. 2011;105(5): 755-764<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: x-small;">8. Ramsay D, Muskin PR. Vitamin deficiencies and mental
health: How are they linked? Current Psychiatry. 2013;12(1): 37-43.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: x-small;">9. Lourida L, Soni M, Thompson-Coon J, et al. Mediterranean
Diet, Cognitive Function, and Dementia-A Systematic Review. Epidemiology.
2013;24(4). 479-489.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: x-small;">10. Thalheimer JC. Food for Through: The MIND Diet—Fighting
Dementia With Food. Today’s Dietitian. 2015;17(9):28.<o:p></o:p></span></div>
<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Cambria;
mso-ascii-font-family:Cambria;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Cambria;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--><br />
<div class="MsoNormal">
<br /></div>
</div>
Selva Wohlgemuthhttp://www.blogger.com/profile/18389282767945502030noreply@blogger.comtag:blogger.com,1999:blog-4377715346208504416.post-60733217700232481032015-10-08T18:45:00.000-07:002015-10-12T07:16:15.676-07:00Anti-Inflammatory Cocoa Truffles<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<img alt="" border="0" height="494" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi17ikQetkSqCgd0gDxaWBW-pOvtj-ybg24IFcUyCcc1Jkg197mPRBF9Ekzjk3lwIhmDf1mPrkgGZUp_DO9botr4VXFzzqw6GQUmYerckkGRRxTfEaQU9Xx3stQELxGT9YqYNly-0R7cQ/s640/cocoatruffles+%25282+of+9%2529.jpg" title="Anti-inflammatory cocoa truffles with roasted walnuts, toasted oats, flaxseeds, and honey" width="640" /></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<span style="color: #6aa84f; font-size: x-large;">I am sure you have all heard about inflammation…but what
exactly is inflammation and is it as bad as it is made out to be??</span><br />
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Note: For those of you
in the Bellingham, Whatcom County Area, I will be teaching a 2-hour class on
the Anti-Inflammatory Diet (including cooking demonstrations) on October 27<sup>th</sup> at the Downtown Food
Co-op. Can’t wait to see you there! <o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Imagine accidentally poking your finger with a safety pin,
or even getting a paper cut. What happens?? The site of injury usually turns
red and tender, right? This is due to the response from the immune system—the
immune system was alerted to the foreign invader (the safety pin/paper and
bacteria found on it) and began releasing chemical mediators to help cleanse
the area, kill off the bacteria that is not supposed to be there, and
facilitate the healing process. If you leave the injury site alone, the
swelling will gradually decrease, the site will no longer be tender, and the
cut will eventually heal. This acute setting of inflammation is designed to
help the body, acting as a defense system, and fostering healing. In this
scenario inflammation is a GOOD thing. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
However, what happens if we have chronic inflammation? When
the immune system is constantly activated? For instance what if you cut
yourself in the same spot every day? The spot will never heal and may even get
worse over time. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Luckily we have our immune system in place to help with
acute injuries or infections. BUT when the immune system is constantly
activated by our diet, lifestyle, sleep patterns, or even autoimmune disease it
can be the fundamental denominator to chronic disease and illness. Although
this may seem daunting, you CAN play a huge role in how much fuel you add to
the fire. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<img alt="" border="0" height="494" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtpnJUUZsU1ZmXjN_Aq_Wj8Hb1vVmICPRCOFRyvM5YH8qJMHT0No9QQhFV_qzF2u3AFvJIeFSJHM1B5a9E-XFTVcJ65dUHTNWKPHlfnB0nHYWAAGVFF7Rw0emFWvQnDspGCSm8-bvp8g/s640/cocoatruffles+%25284+of+9%2529.jpg" title="Anti-inflammatory cocoa truffles with roasted walnuts, toasted oats, flaxseeds, and honey" width="640" /></div>
<b style="mso-bidi-font-weight: normal;"><span style="color: #6aa84f; font-size: large;"><br /></span></b>
<span style="mso-bidi-font-weight: normal;"><span style="color: #6aa84f; font-size: x-large;">What are some of the
biggest contributors to chronic low-grade inflammation?</span><b><o:p></o:p></b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
</div>
<ul style="text-align: left;">
<li><b style="text-indent: -0.25in;">Obesity:</b><span style="text-indent: -0.25in;">
Fat cells release inflammatory chemicals and hormones that stimulate the immune
system and increase insulin resistance (1).</span></li>
</ul>
<ul style="text-align: left;">
<li><b style="text-indent: -0.25in;">Food
Allergies or Intolerances: </b><span style="text-indent: -0.25in;">These food proteins cause irritation to the gut
lining, further fueling inflammation while reducing absorption of vital
nutrients.</span></li>
</ul>
<ul style="text-align: left;">
<li><b style="text-indent: -0.25in;">Bacterial
Dysbiosis:</b><span style="text-indent: -0.25in;"> Unfavorable ratio of good vs. bad bacteria and their toxic
byproducts can cause inflammation in the gut.</span></li>
</ul>
<ul style="text-align: left;">
<li><b style="text-indent: -0.25in;">High
Stress Lifestyle:</b><span style="text-indent: -0.25in;"> Being “stressed” causes the body to go into “fight of
fight mode” releasing stress hormones (cortisol, norepinephrine, and
epinephrine) and pro-inflammatory mediators. Both stress hormones and
pro-inflammatory mediators can promote insulin resistance.</span></li>
</ul>
<ul style="text-align: left;">
<li><b style="text-indent: -0.25in;">Sleep
deprivation:</b><span style="text-indent: -0.25in;"> Aiming for 7-9 hours of quality sleep per night can help
quench inflammation.</span></li>
</ul>
<ul style="text-align: left;">
<li><b style="text-indent: -0.25in;">Toxin
Overload:</b><span style="text-indent: -0.25in;"> Daily exposure to toxins/chemicals/molds via your work or living
environment can burden your innate detox capacity causing chronic inflammation.</span></li>
</ul>
<ul style="text-align: left;">
<li><b style="text-indent: -0.25in;">Aging:</b><span style="text-indent: -0.25in;">
Studies have found increased levels of pro-inflammatory chemicals in healthy
subjects aged 55-75 vs those between 26-54 years of age, which are associated
with the development of age-related conditions such as cognitive decline (1).</span></li>
</ul>
<ul style="text-align: left;">
<li><b style="text-indent: -0.25in;">Excessive
Exercising:</b><span style="text-indent: -0.25in;"> Research has found that moderate exercise is very helpful in
reducing inflammatory mediators and stress hormones (1). However excessive
physical activity, without well-planned rest days and a good diet, can increase
inflammation. Research studies have found that high intensity sessions longer than
20-30 minutes or low intensity sessions longer than 75 minutes can flood the
body with increased stress hormones and pro-inflammatory mediators (2,3). Doing
these inflammatory exercises a couple times a weeks is okay, but doing them
constantly will become a source of chronic inflammation.</span></li>
</ul>
<ul style="text-align: left;">
<li><b style="text-indent: -0.25in;">Poor Dietary Choices: </b><span style="text-indent: -0.25in;">more information below...</span></li>
</ul>
<ul style="text-align: left;">
<li><span style="text-indent: -0.25in;">And more…</span></li>
</ul>
<img alt="" border="0" height="358" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipGRxi991EFrLGy04Bqb4Op1UDf2iJna5L8rWYmxjZpIVTD8hvLD3Y895OUNxJBG-REd8ffmkgLY7Ew-sGJgi9L2SZcTROvpRUIVPcqSfQS8vU-ACV8erYeJNdUyQRK7PNBWKesmeLbA/s640/Screen+Shot+2015-10-08+at+3.16.13+PM.png" title="Anti-inflammatory cocoa truffles with roasted walnuts, toasted oats, flaxseeds, and honey" width="640" /><br />
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-bidi-font-weight: normal;"><span style="color: #6aa84f; font-size: x-large;">The Role of Diet
& Inflammation: A Simple Overview</span></span></div>
<div class="MsoNormal">
<b style="text-indent: -0.25in;"><br /></b></div>
<div class="MsoNormal">
<b style="text-indent: -0.25in;">Over-Nutrition:</b><span style="text-indent: -0.25in;">
In the Western world we have the luxury to have food available at every corner.
However, often it is calorically dense and poor in overall quality nutrition.
Eating more calories than required will eventually leady to weight gain and
more fat tissue cells which release inflammatory hormones and chemicals.</span></div>
<div class="MsoNormal">
<b style="text-indent: -0.25in;"><br /></b></div>
<div class="MsoNormal">
<b style="text-indent: -0.25in;">Refined
Grains & Sugars:</b><span style="text-indent: -0.25in;"> Since refined grains and sugars are void of fiber,
minerals, vitamins, and phytochemicals it is no surprise that they increase
inflammation. Research has found that simply replacing refined wheat flour with
a whole grain alternative reduces pro-inflammatory mediators in both diabetic
and non-diabetic individuals (1).</span></div>
<div class="MsoNormal">
<span style="font-family: Symbol; text-indent: -0.25in;"><span style="font-family: 'Times New Roman'; font-size: 7pt;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-family: Symbol; text-indent: -0.25in;"><span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><b style="text-indent: -0.25in;">Low Fruit
& Vegetable Intake:</b><span style="text-indent: -0.25in;"> Studies have found that a diet high in fruits and
vegetables significantly decreases pro-inflammatory markers (1). Researchers
believe it is due to the synergistic effect of all the components found in the
whole plant food. For example, if you eat a whole orange in place of drinking
orange juice you will get all the beneficial goodies that have been removed
during the processing of the orange, including the white pith which is rich in
soluble fiber and phytochemicals.</span></div>
<div class="MsoNormal">
<b style="text-indent: -0.25in;"><br /></b></div>
<div class="MsoNormal">
<b style="text-indent: -0.25in;">Refined
Vegetable Oils:</b><span style="text-indent: -0.25in;"> Vegetable and seed oils are naturally very high in omega-6
an essential fatty acid responsible for the production of pro-inflammatory
mediators. On the other hand omega-3 fatty acids, which are found in cold water
fatty fish, some nuts and seeds such as walnuts and flaxseeds, and algae,
produce anti-inflammatory mediators. Interestingly these fatty acids compete
for the same enzymes. Therefore, if you have a diet high in omega-6 fatty
acids, the enzymes will naturally produce much more pro-inflammatory mediators
than anti-inflammatory mediators due to favorable omega-6 ratio. Research has
found that a ratio of 3-4:1 of omega 6 to omega-3 is optimal. However, the
Western Diet is often reflective of a 15-20:1 ratio! Simply reducing your
intake of foods high in omega-6 and increasing your intake of omega-3 rich
foods, will help increase the anti-inflammatory action of these enzymes.</span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
<i style="mso-bidi-font-style: normal;">Note:
Trans-fats (often found in baked goods, also known as partially hydrogenated
oils) should be avoided at all costs as these have been found to significantly
increase inflammatory markers at a rate much higher than other oils (1). <o:p></o:p></i></div>
<div class="MsoListParagraphCxSpMiddle">
<b style="text-indent: -0.25in;"><br /></b></div>
<div class="MsoListParagraphCxSpMiddle">
<b style="text-indent: -0.25in;">Diet
Sodas & “Sugar-Free" Beverages: </b><span style="text-indent: -0.25in;">Researchers have found that the regular
consumption of non-caloric sweeteners including saccharine, sucralose, and
aspartame influenced unfavorable changes in the bacterial communities in both
mice and humans. These microbial changes increased glucose intolerance and may
possibly promote weight gain (4). Researchers state, “Artificial sweeteners may
have no calories, but mounting evidence indicates that they do have metabolic
consequences and may not be the solution for having a sweet taste without the
calories”(5).</span></div>
<div class="MsoListParagraphCxSpMiddle">
<b style="text-indent: -0.25in;"><br /></b></div>
<div class="MsoListParagraphCxSpMiddle">
<b style="text-indent: -0.25in;">Food
Allergies & Intolerances: </b><span style="text-indent: -0.25in;">Addressing food allergies and intolerances is
a very important in reducing systemic inflammation. For example, if you are
intolerant to gluten or dairy and continue to eat foods containing these
proteins, you will continue to aggravate your gut lining. This is similar to
constantly getting a sliver in the same spot in your finger. If you do not
remove the food allergen, the gut cannot heal, and chronic inflammation will
continue to cause unfavorable systemic consequences. </span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<img alt="" border="0" height="358" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLDB6IQBparMCh3TCBNF81elv2TOOXE2OAm9b6GKS-ZLYybos1Pvy_v-lwqaHVr2sVpww0CfrdX1U1pMONLpHydq1bIxojPkompNYZjs3uZLodKz9lzFWbYzo-MwFu_kt0X8l5ISP96w/s640/Screen+Shot+2015-10-08+at+3.15.46+PM.png" title="Anti-inflammatory cocoa truffles with roasted walnuts, toasted oats, flaxseeds, and honey" width="640" /><br />
<br />
There are many foods that have been highlighted as
anti-inflammatory superstars including flaxseeds, walnuts, and cocoa! (If you
are coming to my class on October 27<sup>th</sup> you will learn all about
these and many more!) Therefore, I have created a whole foods chocolate truffle
treat that is gluten-free, dairy-free, and uses only whole grains, natural
sweeteners, and is rich in omega-3 fatty acids. Each truffle contains 0.6g of plant
based omega-3 fatty acids, meeting 38-55% of the Recommended Dietary Intakes of
1.1-1.6g of ALA (omega-3) per day!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Although these treats are delicious and tasty alternatives
to baked goods rich in seed oils, refined grains and sugars, please don’t rely solely
on these treats for your omega-3 (ALA) daily intake. Aim to add more omega-3
rich foods into your diet via cold-water fish, flaxseeds/flaxseed oil and/or
walnuts while simultaneously reducing foods rich in omega-3 (LA) such as
refined vegetable and seed oils and grain-fed animal meats.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="color: #6aa84f; font-size: large;">Anti-Inflammatory
Cocoa Truffles</span><o:p></o:p></b></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Makes 14<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
INGREDIENTS<o:p></o:p></div>
<div class="MsoNormal">
1 cup walnut halves (divided)<o:p></o:p></div>
<div class="MsoNormal">
1 cup gluten-free rolled oats<o:p></o:p></div>
<div class="MsoNormal">
2 tablespoons flaxseeds<o:p></o:p></div>
<div class="MsoNormal">
2 tablespoons melted extra virgin coconut oil<o:p></o:p></div>
<div class="MsoNormal">
4 tablespoons raw honey or maple syrup<o:p></o:p></div>
<div class="MsoNormal">
2 tablespoons dark cocoa powder <o:p></o:p></div>
<div class="MsoNormal">
2 teaspoons vanilla extract<o:p></o:p></div>
<div class="MsoNormal">
Generous pinch sea salt<o:p></o:p></div>
<div class="MsoNormal">
Toppings: coconut flakes, cocoa powder, hemp seeds, etc.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
DIRECTIONS<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Preheat the oven to 350 degrees Fahrenheit. On a baking
sheet pour the oats on one side and the walnuts on the other side. Bake for 10
minutes. Remove from oven and allow to cool.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Chop about half of the roasted walnuts, to make 1/3 cup finely
chopped walnuts. Save the other half to sprinkle on your morning oatmeal or to toss
into salads. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Place the cooled toasted rolled oats and the flaxseeds into
a high-speed blender. Blend until the oats turn into flour. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Meanwhile in a medium mixing bowl, whisk together the 2
tablespoons melted coconut oil, the raw honey, the dark cocoa powder, vanilla
extract, and sea salt until smooth. Stir in the oat flour mixture and the
roasted walnuts. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Using your hands form a large “dough” ball. Then make your
own individual nut truffle balls. I usually make about 14 from one batch. Roll
each ball in your choice of topping (I like dried coconut flakes the best).
Store in a container in the refrigerator. <o:p></o:p><br />
<br />
P.S. If you want to get extra fancy melt your favorite dark chocolate in a double boiler, dunk each truffle into the chocolate, and then roll in your favorite topping! It adds one more step but an extra layer of chocolate increases the decadence factor by 10!</div>
<div class="MsoNormal" style="text-align: left;">
<br /></div>
<div class="MsoNormal" style="text-align: left;">
<i style="mso-bidi-font-style: normal;">Note: The flavor gets
better once the truffles are completely chilled. I usually make them in the evening and then have my first truffle the next day. <o:p></o:p></i></div>
<div class="MsoNormal">
<o:p>_________________________________________________________________________________ </o:p></div>
<div class="MsoNormal">
<span style="font-size: x-small;">Reference:<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: x-small;">1. Calder PC, Ahluwalia N, Brouns F, et al. Dietary factors
and low-grade inflammation in relation to overweight and obesity. <i style="mso-bidi-font-style: normal;">British Journal of Nutrition</i>. 2011;106(S3).
<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: x-small;">2.<span style="color: #434343; mso-bidi-font-family: Verdana;">
Borer, K.T. 2003. <i>Exercise Endocrinology.</i> Champaign, IL: Human Kinetics.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="color: #434343; mso-bidi-font-family: Verdana;"><span style="font-size: x-small;">3.
Tiidus, P.M. 2008. <i>Skeletal Muscle Damage and Repair.</i> Champaign, IL:
Human Kinetics.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="color: #434343; mso-bidi-font-family: Verdana;"><span style="font-size: x-small;">4.
J. Suez et al. Artificial sweeteners induce glucose intolerance by altering
the gut microbiota. <i>Nature.</i> 2014;514:181-186.<span style="mso-spacerun: yes;"> </span></span></span><br />
<span style="font-size: x-small;">5. </span><span style="font-size: x-small;">Azvolinsky A. Sugar Substitutes, Gut Bacteria, and Glucose
Intolerance. http://www.the-scientist.com/?articles.view/articleNo/41033/title/Sugar-Substitutes--Gut-Bacteria--and-Glucose-Intolerance/.
Accessed October 8, 2015.</span></div>
<div class="MsoNormal">
<o:p></o:p></div>
</div>
Selva Wohlgemuthhttp://www.blogger.com/profile/18389282767945502030noreply@blogger.comtag:blogger.com,1999:blog-4377715346208504416.post-73758618708384410432015-09-19T09:27:00.000-07:002015-09-19T09:27:05.940-07:00The Ever Changing Taco Bowl<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="margin-left: 1em; margin-right: 1em; text-align: center;">
<img alt="taco bowl with turmeric spiced chickpeas and cumin spiced veggies" border="0" height="494" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-oNFFsJCm8Y9tOGtZX8aOwabMmmFthriLHdzbasqiE6oplndAgz9dp3U95XhHgHv-TD1LSi196beTFPeZ7D-xWERgV12595msQvDPokAYoN3CgoYUtgiNakt0YcVcxJq8icUln6lCZg/s640/tacobowl+%25282+of+15%2529.jpg" title="Easy and delicious taco bowl" width="640" /></div>
<br />
<span style="color: #6aa84f; font-size: x-large;">On busy workday evenings, or on a sunny beautiful weekend, </span>spending a lot of time in the kitchen may not sound appealing. But if you are like me, you still crave a fresh healthy meal that can be whipped up together in no time. Welcome the TACO BOWL!<br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Living a gluten-free lifestyle, I usually always have corn tortillas hand. Either I bake them in the oven if I am feeding multiple people, I heat them up in a skillet with a little olive oil, or I toast them in the toaster for quick tostadas. In a way, they are my substitute for bread. And they are the only item that you must have in order to make your own TACO BOWL.</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<img alt="taco bowl with turmeric spiced chickpeas and cumin spiced veggies" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim9tSYSnlaXmmCUBRP7rYQXSQpra5u5IEDm_SfahOx3HeSV4uuJl6zaCvFbhaZWSQckLEIlnMN0yJCgw6mH1o2n5IbEDVYQ6fqT9niz7M08AVHWQ9_ZmdsUlrYAndKyJXX8pI47B4OAg/s640/tacobowl+%252812+of+15%2529.jpg" title="Easy and delicious taco bowl" width="640" /></div>
<div class="separator" style="clear: both; text-align: center;">
<img alt="taco bowl with turmeric spiced chickpeas and cumin spiced veggies" border="0" height="494" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0BBNYx1hPBO65d0F_hdRME_BIXkhgv0G4A8B1U_Pv8qSuayMcBZdbY5xwwOLNilHebHCGu1UmipWASxCSBNFqC90iojZ0iGcHWKwRiIPB7c7_FUFvId_1heLW6UiPtG8rtpED_H6lAA/s640/tacobowl+%25284+of+15%2529.jpg" title="Easy and delicious taco bowl" width="640" /></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
So the basic recipe
is 2 organic corn tortillas plus….<br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: large;">PROTEIN + BEANS + VEGGIES + EXTRA TOPPINGS/SAUCES</span><b style="mso-bidi-font-weight: normal;"><o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Using this idea you can just take what you have in the
fridge or cupboard and make yourself or your family a quick, easy, and healthy
balanced meal. Who doesn’t love filling up tacos with tasty goodies and
toppings? The trick is you don't have to stick with Mexican flavors. Thinking
out of the box and using the corn tortillas a vehicle to deliver delicious
goods, is your only goal. You just can’t go wrong when building a taco bowl! Below are two instagram photos of only some of my random TACO BOWL creations. </div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHzzJiompKt6-vj1gzYmDNiojPhcLo5sf4cbPIik0B234vA12ajkEouWKR6meDItSQwuwe8RUXT0Gagg9Tm_KPrbEPQsjptFcHXhdSKQHLcN2A711RvA9ifelEbW2xBTzqad_OSlJEwg/s200/tacobowl+%25281+of+15%2529.jpg" width="200" /><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo-NA0q04B4U4CO7lWt13C5RkJoxZvlomIA8yIZOMFFi7LMoZZa4kZHWHurMGjMoCXc76mQbioMEvu6qPlfkNPN_0aDk49vNlBY2M7iPwlcIkoHosb8ZW3bKYIIHnNChD9QxuuLsv9mw/s200/tacobowl+%25281+of+1%2529.jpg" width="200" /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: large;">How to Assemble Your Taco Bowl</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
1. In a small skillet drizzle a little olive oil, sprinkle a little sea salt and place two organic corn tortillas per person on top. Heat over medium low. Cover with a lid and flip the tortillas occasionally. OR just warm tortillas in a microwave—they won’t taste as good, but it is easier and faster. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
2. Fill your favorite deep bowl with the taco fillings of your choice. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
3. Serve with two rolled corn tortillas and a side of sauces and toppings. Some of my favorites include salsa, chipotle aioli (½ veganaise + ½ sriracha), fermented sauerkraut, pickled jalapenos, goat cheese, feta, crème fraiche, and diced avocado.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<img alt="taco bowl with turmeric spiced chickpeas and cumin spiced veggies" border="0" height="494" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-CzlqvSE1r0i73dAUOBo-vJh1FXYBDX6-_2NCMvQ4IB6gVawViKretLM0ohf8Fs9qfXvxEVCg-aCVCfJ3A6dXosqUlUyB1Z7oqlFxrboymdgVqUuvuItif6-bKc8-4PF0ZrEY-ePJVA/s640/tacobowl+%25287+of+15%2529.jpg" title="Easy and delicious taco bowl" width="640" /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: large;">Some Tasty Taco Bowl Ideas:</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Baked salmon left overs + Lentil salad + broccoli sprouts + avocado</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Chicken sausage (chopped) + left over roasted sweet potatoes + sautéed kale + feta</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Sautéed tempeh or tofu + turmeric chickpeas + sautéed bell peppers + chipotle aioli (½ sriracha & ½ veganaise)</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Scrambled garlic eggs + paprika spiced black beans + diced tomato + pickled jalapeños</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Shredded chicken + great northern beans + garlic sautéed spinach + roasted bell pepper hummus</div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: large;"><br /></span></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: large;">WHAT IS YOUR FAVORITE TACO BOWL COMBINATION?? Tag </span><span style="color: #6aa84f; font-size: large;">@poppiesandpapayas to share your creation!</span></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: large;"><br /></span></div>
<div class="MsoNormal">
<img alt="turmeric spiced chickpeas with garlic and fresh parsley" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkEooKRWmiLzgrrMk0UP70EK0R2ECiGK7fwHPuMgQ0w0KKen9Y2_eK0Ty0FU8ndtIzuRUKJPc6YBAQnQVQEEwfLC5Mui3h6BcTCUB8tp9YXcWKhTi4k4c9fzMUZjG3P6ik1ekBw_n4mg/s640/tacobowl+%252815+of+15%2529.jpg" title="Turmeric spiced chickpeas" width="640" /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Below you will find the recipes for what I happened to have
in the fridge today. I made some tasty turmeric sautéed chickpeas (which I had previously
soaked and cooked) and cumin spiced sautéed veggies…using the last few leftover
vegetables from last weekend’s farmer’s market trip. To this you could add a sautéed
chicken or vegan sausage or left over dinner protein. Easy peasy!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">Turmeric Sautéed
Chickpeas</span><b><o:p></o:p></b></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Serves four<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
1 ½ tablespoons extra virgin olive oil</div>
<div class="MsoNormal">
½ medium onion, finely diced</div>
<div class="MsoNormal">
2 cloves garlic, finely minced</div>
<div class="MsoNormal">
½ teaspoons Real sea salt</div>
<div class="MsoNormal">
¾ teaspoon turmeric powder</div>
<div class="MsoNormal">
Fresh ground pepper to taste</div>
<div class="MsoNormal">
Handful finely chopped parsley</div>
<div class="MsoNormal">
~3 cups cooked chickpeas (soaked & sprouted) or 2 cans
Eden chickpeas, rinsed and drained</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
DIRECTIONS</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Heat a sauté pan over medium, once hot reduce heat to medium
low and add the olive oil, the onions, and the garlic. Allow the onions to cook
until tender and glassy. Stir in the salt, turmeric powder, and fresh ground
pepper and sauté a minute or two. Add the chickpeas and stir well to combine.
Cook another couple minutes until heated. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">Cumin Spiced Veggies</span><b><o:p></o:p></b></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Serves four<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
1 tablespoon extra virgin olive oil</div>
<div class="MsoNormal">
½ teaspoon cumin seeds</div>
<div class="MsoNormal">
2 cups thinly sliced red cabbage</div>
<div class="MsoNormal">
1 medium zucchini diced</div>
<div class="MsoNormal">
4 leaves purple kale, deveined, and coarsely chopped</div>
<div class="MsoNormal">
Sea salt and pepper to taste</div>
<div class="MsoNormal">
Optional: red chili flakes</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
DIRECTIONS</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Heat a sauté pan over medium, once hot reduce heat to medium
low and add the olive oil and cumin seeds—sauté until fragrant. Then add the
cabbage and zucchini—sauté until tender. Add the kale and cook until wilted.
Season with salt, pepper and optional red chili flakes for some added kick. </div>
<br /></div>
Selva Wohlgemuthhttp://www.blogger.com/profile/18389282767945502030noreply@blogger.comtag:blogger.com,1999:blog-4377715346208504416.post-34149900880468076042015-08-23T14:59:00.000-07:002015-08-23T14:59:19.705-07:00The Lentil Salad That Could<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<img border="0" height="494" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMQjP3itLH2nmnJ1h1Y08ndFe7-IALGin1hsh2inyO_I6nF2zxrEDp7PaisXwqlry8TH29QWtNvzQZzLSd2PCeesBTOVKvqTEcuJxdjm4uz-FPLKBF3G4OXO3aef8er7XHyMUfDjx3Hg/s640/lentilparsleysalad+%252818+of+23%2529.jpg" width="640" /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">To soak or not to soak---that is the question.</span> You may have
heard the words phytic acid before. Currently, there is a lot of media and
attention surrounding the negative “anti-nutrient” effects of this compound. So
what exactly is phytic acid? And should you be concerned?</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: large;">The LOW DOWN</span><o:p></o:p></div>
<div class="MsoNormal">
Phytic acid is a storage form of phosphorous found in
plants—specifically in the bran portion of grains, nuts, seeds, and legumes
(although also found in other vegetables in lesser amounts). It’s role in the
life of a plant to preserve and protect the seed until the seed is ready for
germination. <b>However, this compound can bind to minerals in the gut such as
iron, zinc, calcium, and magnesium sending them out for excretion in the stool
rather than being absorbed.</b> Phytic acid also reduces the digestibility of
starches and proteins by inhibiting important enzymes required for their digestion
found in the stomach and small intestine (1). Due to these properties
individuals on a vegetarian or vegan diet need higher amounts of the
aforementioned minerals. For example vegans need to consume more plant-based
iron than omnivores because they consume more anti-nutrients, including phytates
that reduce the bioavailability of iron and other minerals. Therefore the RDA
for vegetarian diets is 1.8x greater than those for omnivores. <b>For example
females 19-50 years of age eating an omnivore diet require 18mg of iron whereas a vegetarian or vegan would required 32 mg (2).</b> If the diet is poor in minerals and rich in phytates
then nutrient deficiencies can develop. Children are often at an higher risk
than adults due to their increased vitamin and mineral needs during times of growth.</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<img border="0" height="494" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpKF1czQIToQZBbF5Tgn-K6Z-8suqSvGQZwm4QY5YcLWazQjzju4IT6uzqIS1_0zaBQPM3_rmWIsa5F_WG_H6Pa5yhTKiPsV5Mg-gHOowXYKxNN3yxGZDvKbd-jMN5YUGsaCb9PL8tRw/s640/lentilparsleysalad+%252812+of+23%2529.jpg" width="640" /></div>
<div class="separator" style="clear: both; text-align: center;">
<img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8QXh4q7By4LWzlQb66r6RCayMj5508zdgQO8yXTovYQGT8ap_ZjTbVwjcyb6CKghw4KBhz1nTCvT1iawVFfAd-kLOnmKII2e9EHnulkamh1oysyELcSwWkdi4AEYpXVQqoSedauHZGw/s640/lentil+salad+that+could.png" width="640" /></div>
<div class="separator" style="clear: both; text-align: center;">
<img border="0" height="494" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPtWcTl5wjW_xaxnWxA64GBUHGXeTAhnWK9vo0K6O9FCLBKpDrSrJFHNVmHh1mdQopcVng5kTUMItSSubluIp0SqPA939BRBI6oNJ_kjMqpTRPR61-oEtZranJY7-wHGKPtJIahuBAeg/s640/lentilparsleysalad+%25287+of+23%2529.jpg" width="640" /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: large;">The GOOD ATTRIBUTES</span><o:p></o:p></div>
<div class="MsoNormal">
However, phytic acid also binds to toxic heavy metals such
as cadmium and lead promoting detoxification. Phytic acid has also been
associated with reduced risks of cancer due to its antioxidant capabilities,
and can be beneficial in individuals with hemochromatosis (an iron overload
genetic disorder) (1,3). Also, the foods that contain phytic acid have a whole
host of other beneficial properties, as they are generally nutrient dense if
properly prepared, contain powerful plant compounds called phytochemicals, and
are a great source of both insoluble and soluble fiber. Not to mention eating
more plants is very important for overall health and longevity. <b>So the question
is not should you eat beans, legumes, nuts, seeds, and whole grains, but rather the
question is how do you prepare them. </b><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So, are you confused? Stay with me.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: large;">The VERDICT</span><o:p></o:p></div>
<div class="MsoNormal">
So technically yes, beans, legumes, nuts, seeds, and grains
contain anti-nutrients, such as phytates, which can play a role in developing
nutrient deficiencies. However, there are a few things you can do to make these
plant based foods, the superstars that they are, and increase the bioavailability
of their nutrients. <b>By no means do I want to deter you from eating beans,
legumes, grains, nuts and seeds as they are a wonderful part of a healthy diet.
It is just that generally speaking the more phytate that is reduced the more
beneficial the food becomes (3).</b> To find our answer we must look back at our
fore-fathers and see what they did, and what we may be missing today. More
often than not traditional practices are in place for a reason.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTPCPjd9_BKjdXLRa3sg4KgzEnY1f50LvzzvNG4WId0tLzKAwPI_qjZIFANq_vOHwsDcdjz4t1XlTulfLCPfRTYbd78hGmzhAbhXd5rVFipGpx9OdSj5HtnMRMK5e1KCaAVkbSyZw1PQ/s640/lentilparsleysalad+%252813+of+23%2529.jpg" width="640" /><img border="0" height="494" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAi_99n_sFAGYTVBitcQ1_FOShPM9t3QCRSlssJYjy0lsRqq3a9_R46qlznjr7RmBRq74n5ZHGJ6Bvs7xxxXppdFAo5j6zCJbs08EGcDCqFE24n0Kab9ePY_lhBOFeL2aSxfkVhgKYvQ/s640/lentilparsleysalad+%252821+of+23%2529.jpg" width="640" /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: large;"><br /></span></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: large;">The ANSWER</span><o:p></o:p></div>
<div class="MsoNormal">
<b>One word—SOAK.</b> Soaking grains and beans has been done for centuries. However, in today's day and age, we are just more crunched for time, and have forgotten the ways of the past. When we soak nuts, seeds, legumes, beans, and
grains before cooking them, the water stimulates an enzyme called phytase,
which breaks down the phytate. This begins a natural phenomenon. A signal is sent to
the dormant seed that it is now time to germinate, releasing the nutrients it needs
to become a seedling. Although cooking does reduce some phytic acid, soaking
the grains or beans in water prior to cooking will reduce the phytic acid by
8-50% depending on the duration and warmth of the water. The longer the seed is
soaked, the more the phytic acid is reduced. Roasting grains, nuts, and seeds
can also help reduce phytic acid content by about 40% (1,3). By reducing the phytate content, not only will you better absorb the nutrients, but YOU will also be better able to digest the foods in general. Most people experience less gas and bloating after consuming soaked grains and beans compared to the latter. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So generally speaking SOAK or ROAST if you can. Yes, it
takes more time than opening a can, but not only do you gain nutritional
benefits, but the flavor and texture is so much better when prepared from scratch.
<b>However, if you are in a pinch EDEN carries soaked and properly prepared
canned beans.</b> Although the texture isn’t perfect, they can fill in last minute.
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTcKXMcvi3tvXaIjFFLlKFwcrZBCUz7QY4CLh7vsFIdPssq6fzwjo2ROykhV8mbZYkY800mPmTGkRPfh7wT_x5xeBvtL6M_o98TYXCckxGR-eCy_dJvBfbOPuqBM1f16BGzlq3ZRfRoA/s640/Untitled+design-3.png" width="640" /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
This lentil salad recipe is a great weekday recipe. It is so
versatile and flavorful you can use it with anything. I add it to tacos, use it
as a side topped with pan seared sockeye salmon or roasted chicken legs, or even toss into a leafy green
salad to add more heartiness. Full of fresh garlic, parsley, and capers, this salad
has a vibrant personality—and a very good one at that.<span style="mso-spacerun: yes;"> </span>Rich in fiber and plant based protein, it can
help fill you up and fuel you up simultaneously!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">The Lentil Salad That
Could</span><b><o:p></o:p></b></div>
<div class="MsoNormal">
<i>Serves 8-10<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<o:p>INGREDIENTS</o:p></div>
<div class="MsoNormal">
For the lentils:<o:p></o:p></div>
<div class="MsoNormal">
1 cup dry beluga lentils<o:p></o:p></div>
<div class="MsoNormal">
1 teaspoon apple cider vinegar<o:p></o:p></div>
<div class="MsoNormal">
Generous pinch sea salt<o:p></o:p></div>
<div class="MsoNormal">
1 piece of kombu <o:p></o:p></div>
<div class="MsoNormal">
Optional: low sodium vegetable or chicken broth<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
For the Salad:<o:p></o:p></div>
<div class="MsoNormal">
3 tablespoons extra virgin olive oil<o:p></o:p></div>
<div class="MsoNormal">
3 tablespoons apple cider vinegar<o:p></o:p></div>
<div class="MsoNormal">
1 tablespoon pure maple syrup<o:p></o:p></div>
<div class="MsoNormal">
3 cloves garlic, minced<o:p></o:p></div>
<div class="MsoNormal">
½ teaspoon sea salt<o:p></o:p></div>
<div class="MsoNormal">
Fresh ground pepper<o:p></o:p></div>
<div class="MsoNormal">
¼ cup capers, drained<o:p></o:p></div>
<div class="MsoNormal">
1 bunch flat leafed parsley-finely chopped (~ 1 cup)<o:p></o:p></div>
<div class="MsoNormal">
2 handfuls raw walnut halves <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
DIRECTIONS<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Cover the dry lentils with about 3 inches of filtered water.
Mix in the teaspoon apple cider vinegar and pinch sea salt and allow to soak 4-8
hours.<span style="mso-spacerun: yes;"> </span>Then strain the lentils through a
fine mesh sieve and rinse with cold water. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Transfer the lentils into a medium saucepan and cover with
filtered water (or low sodium vegetable/chicken broth). Add in ½ kelp frond and
bring to a boil. Once boiling, reduce heat to medium-low (it should barely
bubble) and leave the lid off. Set timer for 10 minutes. Taste test for
tenderness—they should be firm, yet tender, and somewhat creamy in the inside.
If not quite tender enough set timer for 2 more minutes…always make sure the
lentils are covered with water. Do not overcook them because they will turn
mushy. Once they are finished, strain through a fine mesh sieve, and rinse with
cold water. Set the lentils aside. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Meanwhile preheat oven to 350 degrees—once preheated place
the walnuts onto a baking sheet and toast for 8-10 minutes. Remove from oven
and finely chop. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
In a medium bowl mix together the first 6 dressing
ingredients. Add the lentils and mix well with a spoon. Stir in the capers and
the finely chopped parsley. Finally, add the chopped walnuts, stir to combine,
and pour the salad into a nice serving dish.<span style="mso-spacerun: yes;">
</span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<o:p>_______________________________________________________________________________</o:p></div>
<div class="MsoNormal">
<span style="font-size: x-small;">Reference:</span></div>
<div class="MsoNormal">
<span style="font-size: x-small;">1. Weston Price A. Price Foundation. Living with Phytic
Acid. <a href="http://www.westonaprice.org/health-topics/living-with-phytic-acid/">http://www.westonaprice.org/health-topics/living-with-phytic-acid/</a>.
Accessed August 23, 2015. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: x-small;">2. National Institute of Health. Iron. <a href="https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/">https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/</a>.
Accessed August 23, 2015.</span></div>
<div class="MsoNormal">
<span style="font-size: x-small;">3. Coulibaly A , Kouakou B, Chen J. Phytic Acid in Cereal
Grains: Structure, Healthy or Harmful Ways to Reduce Phytic Acid in Cereal
Grains and Their Effects on Nutritional Quality. <i>American Journal of Plant Nutrition and Fertilization Technology</i>.
2011. 11-22.</span></div>
<div class="MsoNormal">
<o:p></o:p></div>
</div>
Selva Wohlgemuthhttp://www.blogger.com/profile/18389282767945502030noreply@blogger.comtag:blogger.com,1999:blog-4377715346208504416.post-82634764821344459162015-08-17T13:27:00.002-07:002015-08-17T13:27:16.608-07:00Spiced Quinoa Patties and a Beet Berry Smoothie<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<img alt="Quinoa and kale patties and a beet berry smoothie." border="0" height="494" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzMitBhuXic4jhdAle9yYfm7kmZplbIpTtfuiMx6W7y1cThjf0oOWUJUdo4pBARVd9ZY39uON9UqcC2TEF-w_BtCE3D6rjiChqVR4-PUyEXgs_0oMq7FOkoihHyn95NrdIpxkxb-N43Q/s640/zucchinipasta+%252812+of+12%2529.jpg" title="Quinoa and kale patties and a beet berry smoothie." width="640" /></div>
<br />
<span style="color: #6aa84f; font-size: x-large;">For all my devoted followers I am proud to announce that I
am launching my private practice, Happy Belly Nutrition, dedicated to
integrative and functional nutrition counseling!</span><br />
I am so excited for this new
chapter in my nutrition career. I hope to help make many positive changes in my
patients' health and overall well-being. With that being said if you are
interested in what I have to offer go check out my website under the “Work with
Selva” tab. And for now I just want to thank my close family and friends for
supporting me in making this dream come true, and I want to thank all of my
readers, <b>YOU</b>, for your enthusiasm and dedication.<br />
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Today’s topic is a big one. One that impacts many women
across the nation and worldwide. Oral Contraceptives. Two of my dear friends
had many questions regarding the nutritional consequences of oral
contraceptives, so I dug deep and here is what I have found. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<img alt="" border="0" height="452" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoahXxutNDS4ClIfuuQV2pGC5IdNMS9LABZ_NbedbEyWbcPV9Gmf0iuNmH32jfQYsKfq4sV-IfIuByxPNzc13htxD3E4a2a5_b4BOoUDnA-iBSHs8TUyGO8gOU44deC7_2QL-IuwZNQw/s640/Screen+Shot+2015-08-17+at+12.50.56+PM.png" title="Quinoa and kale patties and a beet berry smoothie." width="640" /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">NUTRITIONAL IMPLICATIONS</span><o:p></o:p></div>
<div class="MsoNormal">
Research has found that oral contraceptives have an impact
on the metabolism of certain vitamins and minerals. <b>If the diet is poor in the
following vitamins and minerals and a woman is taking oral contraceptives,
nutrient deficiencies can develop--especially if taken long term.</b><span style="mso-spacerun: yes;">
</span>This is very important as these nutrient deficiencies may impact overall
health significantly. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple; font-size: large;">MAGNESIUM</span><o:p></o:p></div>
<div class="MsoNormal">
Magnesium plays a vital role in over 300 enzymatic reactions
in the body, including energy production and DNA synthesis. Poor magnesium
intake is often associated with muscle spasms, anxiety, migraines, and much
more. <span style="mso-spacerun: yes;"> </span><b>In women taking oral contraceptives,
magnesium levels are reduced significantly.</b> Interestingly, due to magnesium
depleted soils, our food also contains less magnesium than in previous decades.
Therefore, women taking the birth control pills need to be more aware of
getting adequate magnesium in their diet, or perhaps even supplement with a
chelated form such as magnesium glycinate or magnesium malate (1-3). <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple; font-size: large;">ZINC & SELENIUM</span><o:p></o:p></div>
<div class="MsoNormal">
These very important trace minerals are significantly
reduced in women taking oral contraceptives. Both of these trace minerals act
as important co-factors in enzymatic action throughout the body. <b>Zinc and
selenium are both vital for optimal thyroid function.</b> Zinc also plays an
important role in wound healing, immunity, and DNA synthesis. Selenium on the
other hand is vital in supporting our innate detoxification and antioxidant
capabilities aiding in reducing inflammation in the body (1-3). <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="background-color: white; color: purple; font-size: large;">B VITAMINS</span><o:p></o:p></div>
<div class="MsoNormal">
Folate, vitamin B2, vitamin B6, and vitamin B12 are all
impacted by oral contraceptive use. Nutrient deficiencies in any or all of
these B vitamins can have many consequences moving forward. Most B vitamins do
not store well (except B12) as they are water soluble, therefore daily changes
in dietary patterns, and consequential poor intake, can quickly cause nutrient
deficiencies. Studies have found that women taking oral contraceptives that
supplemented with B2 had significantly decreased frequency, intensity, and
duration of headaches. A recent large-scale study found that <b>75% of women
taking oral contraceptives had significantly reduced B6</b>, which can impact
protein and carbohydrate metabolism and neurotransmitter production such as
serotonin. Furthermore, researchers speculate that the low B6 many be
independently associated with the increased risk of arterial and venous
thromboembolisms found in oral contraceptive users. Yikes! Finally,
deficiencies in folate and B12 can have many negative implications including
the most commonly cited neural tube defects. However, low folate status itself
can impair detoxification capabilities---low folate may cause an increased toxicity load in the body. Supplementing with
bioactive vitamin B6 (P5P) and methylated folate and B12 may be beneficial to
replete stores. B12 supplementation is especially important for individuals on a vegan diet (1-3). <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Cambria;
mso-ascii-font-family:Cambria;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Cambria;
mso-hansi-theme-font:minor-latin;}
table.MsoTableGrid
{mso-style-name:"Table Grid";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-priority:59;
mso-style-unhide:no;
border:solid windowtext 1.0pt;
mso-border-alt:solid windowtext .5pt;
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-border-insideh:.5pt solid windowtext;
mso-border-insidev:.5pt solid windowtext;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Cambria;
mso-ascii-font-family:Cambria;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Cambria;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; margin-right: -62.1pt; width: 581px;">
<tbody>
<tr style="height: 23.8pt; mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td style="border: solid windowtext 1.0pt; height: 23.8pt; mso-border-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 225.0pt;" valign="top" width="225"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Seravek Light"; font-size: 16.0pt;"><span style="color: #6aa84f;"><b>Nutrient<o:p></o:p></b></span></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; height: 23.8pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 103.5pt;" valign="top" width="104"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Seravek Light"; font-size: 16.0pt;"><span style="color: #6aa84f;"><b>RDA for females 14+<o:p></o:p></b></span></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; height: 23.8pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 3.5in;" valign="top" width="252"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Seravek Light"; font-size: 16.0pt;"><span style="color: #6aa84f;"><b>Excellent Food Sources</b></span><o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 83.2pt; mso-yfti-irow: 1;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 83.2pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 225.0pt;" valign="top" width="225"><div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Seravek Light";">Magnesium <o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-family: "Seravek Light";">Cooking:
relatively stable in plant foods unless boiled then 10-30% loss.<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 83.2pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 103.5pt;" valign="top" width="104"><div class="MsoNormal">
<span style="font-family: "Seravek Light";">310-360 mg/day<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 83.2pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 3.5in;" valign="top" width="252"><div class="MsoNormal">
<span style="font-family: "Seravek Light";">Pumpkin seeds
(1/4 cup = 190mg), Dark leafy greens (1 cup = 150g), Quinoa (3/4 cup = 118g) Black beans (1 cup = 120g), Cashews & sunflower seeds (1/4 cup = 115g)<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr style="height: 98.5pt; mso-yfti-irow: 2;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 98.5pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 225.0pt;" valign="top" width="225"><div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Seravek Light";">Zinc <o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-family: "Seravek Light";">Cooking:
relatively stable in both animal and plant foods with 10-20% loss if plant
foods are boiled, sprouting improves bioavailability.<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 98.5pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 103.5pt;" valign="top" width="104"><div class="MsoNormal">
<span style="font-family: "Seravek Light";">8-9 mg/day<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 98.5pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 3.5in;" valign="top" width="252"><div class="MsoNormal">
<span style="font-family: "Seravek Light";">Oysters (6 each
= 33mg), Grass-fed Beef/lamb (4 oz fillet = 4 mg), Wheat germ (1 oz = 5mg),
Spinach (1 cup cooked = 1.37mg), Asparagus (1 cup = 1mg)<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr style="height: 84.1pt; mso-yfti-irow: 3;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 84.1pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 225.0pt;" valign="top" width="225"><div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Seravek Light";">Selenium <o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-family: "Seravek Light";">Cooking: pretty
stable in cooking of animal foods, but processed grains lose substantial
amounts.<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 84.1pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 103.5pt;" valign="top" width="104"><div class="MsoNormal">
<span style="font-family: "Seravek Light";">55 mcg/day<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 84.1pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 3.5in;" valign="top" width="252"><div class="MsoNormal">
<span style="font-family: "Seravek Light";">Brazil Nuts (2
each =155mcg), Halibut (3 oz = 47mcg), Grass-fed liver (3 oz = 28 mcg), Cottage cheese
(1 cup = 20mcg), Egg (1 each = 15 mcg), Whole grains (1 cup cooked = 13 mcg)<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr style="height: 99.4pt; mso-yfti-irow: 4;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 99.4pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 225.0pt;" valign="top" width="225"><div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Seravek Light";">Folate <o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-family: "Seravek Light";">Cooking: substantial
loss in canned and/or processed foods.<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 99.4pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 103.5pt;" valign="top" width="104"><div class="MsoNormal">
<span style="font-family: "Seravek Light";">400 mcg/day<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 99.4pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 3.5in;" valign="top" width="252"><div class="MsoNormal">
<span style="font-family: "Seravek Light";">Lentils (1 cup =
358 mcg), Grass-fed Beef liver (3 oz = 215mcg), Spinach (1/2 cup cooked = 131 mcg),
Black-eyed peas (1/2 cup boiled = 105 mcg), Asparagus (4 spears = 89 mcg),
Brussel sprouts (1/2 cup cooked = 78 mcg), Avocado (1/2 cup sliced, 59 mcg)<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 80.5pt; mso-yfti-irow: 5;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 80.5pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 225.0pt;" valign="top" width="225"><div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Seravek Light";">Vitamin B2 <o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-family: "Seravek Light";">Cooking: light
damages B2, but stable to heat and refrigeration.<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 80.5pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 103.5pt;" valign="top" width="104"><div class="MsoNormal">
<span style="font-family: "Seravek Light";">1-1.1 mg/day<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 80.5pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 3.5in;" valign="top" width="252"><div class="MsoNormal">
<span style="font-family: "Seravek Light";">Grass-fed Cheese
(1 oz = .39mg), Almonds (1 oz = .28mg), Grass-fed Beef & Lamb ( 3oz steak = .73mg), Wild Salmon (3oz =.45mg), Egg ( 1 each = .26mg), Mushrooms (1 cup sliced = .35mg),
Leafy greens (1 cup = .42mg)<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr style="height: 63.4pt; mso-yfti-irow: 6;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 63.4pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 225.0pt;" valign="top" width="225"><div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Seravek Light";">Vitamin B6 <o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-family: "Seravek Light";">Cooking: prolonged
exposure to heat can degrade B6 in most foods.<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 63.4pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 103.5pt;" valign="top" width="104"><div class="MsoNormal">
<span style="font-family: "Seravek Light";">1.2-1.5 mg/day<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 63.4pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 3.5in;" valign="top" width="252"><div class="MsoNormal">
<span style="font-family: "Seravek Light";">Chickpeas (1 cup
= 1.1mg), Liver (3oz = .9mg), Wild Salmon (3oz = .6), Sweet Potato (1 cup =.57mg),
Banana (1 med = .43), Leafy greens (1 cup = .20 mg)<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr style="height: 66.1pt; mso-yfti-irow: 7; mso-yfti-lastrow: yes;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 66.1pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 225.0pt;" valign="top" width="225"><div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Seravek Light";">Vitamin B12 <o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-family: "Seravek Light";">Cooking: boiling
foods may reduce up to 50%.<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 66.1pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 103.5pt;" valign="top" width="104"><div class="MsoNormal">
<span style="font-family: "Seravek Light";">2.4 mcg/day<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 66.1pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 3.5in;" valign="top" width="252"><div class="MsoNormal">
<span style="font-family: "Seravek Light";">Clams (3 oz
=84.1mcg), Grass-fed Liver (3oz =70.7mcg), Salmon ( 3oz = 4.8 mcg), Grass-fed Beef (3 oz = 1.4
mcg) Milk (1 cup = 1.2 mcg), Yogurt (0.9mcg), Egg (1 each, 0.6 mcg)<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal">
<span style="font-size: x-small;"><i>Reference: (4-6)</i></span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<img alt="Quinoa and kale patties and a beet berry smoothie." border="0" height="452" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKl1ANqFeYSiCI0RQ4yEmVKdhWdGC8XW4K4WXscB5MffNL1XVb7g2TtjoB85iMVeVNkaTH2_nlA8A67haO-AfUJtU77cgKSIhY8hFA0VISaeSfNzwWAjc4o16PJV_4rGifa3idCuDKkQ/s640/Screen+Shot+2015-08-17+at+12.47.03+PM.png" title="Quinoa and kale patties and a beet berry smoothie." width="640" /></div>
<div class="MsoNormal">
</div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;"><br /></span></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">FOOD IS MEDICINE</span></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
Although one can supplement to help replete deficiencies, I
highly recommend that dietary choices need to follow as well. <b>Aim to add the
foods found in the “Excellent Food Sources” category to a whole foods diet to
best support your overall health while taking oral contraceptives.</b> Since oral
contraceptives have shown to reduce the above mentioned vitamins and minerals,
the RDA may actually be higher for women taking oral contraceptives than for
the general healthy female. Remember food is fuel and food is medicine. Opting
for nutrient dense whole foods will help your body function optimally. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
To get you started here are two recipes which taste
wonderfully together! The Spiced Quinoa and Kale patties are a great recipe to
make on the weekend and have for the remainder of the week. They are easy to
reheat in the microwave and even taste good cold. I love to add them to a
salad, or topped with cooked greens and a fried egg for breakfast. Sometimes I
eat a single patty as a quick snack. Plus the Berry Beet Smoothie just tastes
so good that I have a glass or two almost every day—my body CRAVES it. So just
for a little nutritional breakdown <b>2 patties and 1 serving of the smoothie will
get you at least 30% if not more of each of the above mentioned nutrients.
</b>Isn’t tasty food just great??! I think so! <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<img alt="" border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgK-9u9GJRjtADp2pdcQmBTOfVqY43Ht783IQ9SfjZXE_xCZawCL-zNG2-vTkTwlaPYXk5KTLaC5hqjyyHb3Jtj8-SMwcnOC8cN6vnbfXE3O_1r9fGjpJaUHf4kdfxGWb13KiOpNMhinA/s640/zucchinipasta+%25289+of+12%2529.jpg" title="Quinoa and kale patties and a beet berry smoothie." width="640" /></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;"><br /></span></div>
<div class="MsoNormal">
<span style="color: #6aa84f; font-size: x-large;">Spiced Quinoa & Kale Patties</span><o:p></o:p></div>
<div class="MsoNormal">
<i>Makes about 10 patties<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
INGREDIENTS<o:p></o:p></div>
<div class="MsoNormal">
1 cup dry quinoa (I used ½ red and ½ white)<o:p></o:p></div>
<div class="MsoNormal">
½ teaspoon sea salt<o:p></o:p></div>
<div class="MsoNormal">
1 2/3 cups water<o:p></o:p></div>
<div class="MsoNormal">
¾ cup gluten-free rolled oats<o:p></o:p></div>
<div class="MsoNormal">
1 tablespoon Spanish paprika (smoked paprika)<o:p></o:p></div>
<div class="MsoNormal">
1 tablespoon garlic powder<o:p></o:p></div>
<div class="MsoNormal">
1 teaspoon chili flakes<o:p></o:p></div>
<div class="MsoNormal">
½ teaspoon sea salt<o:p></o:p></div>
<div class="MsoNormal">
Fresh ground pepper—don't be shy<o:p></o:p></div>
<div class="MsoNormal">
2 cups packed finely chopped <u>curly</u> kale (about 6
leaves)<o:p></o:p></div>
<div class="MsoNormal">
1/3 cup feta, crumbled<o:p></o:p></div>
<div class="MsoNormal">
1/3 cup finely grated parmesan<o:p></o:p></div>
<div class="MsoNormal">
4 eggs, lightly beaten<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
DIRECTIONS<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Add the dry quinoa, sea salt and water into a medium
saucepan. Cover with a lid and bring to a boil over high heat. Once boiling
turn off heat, LEAVE LID ON, and let pot rest on hot burner. Leave the pot
undisturbed for 1 hour. <i style="mso-bidi-font-style: normal;">Note: this can be
done ahead of time—day old quinoa works fine too.<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
After the quinoa has sat for an hour, remove the lid, and
pour quinoa into a large bowl, stir around to cool. Add the rolled oats,
paprika, garlic powder, chili flakes, sea salt and fresh ground pepper. Stir
around to mix evenly. Mix in the finely chopped kale (curly works best), both
the feta and parmesan. Stir to mix evenly. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Then pour in the slightly beaten eggs. Mix with your hands,
kneading the mixture until evenly coated and sticking together. Press the
mixture into an even mass in the bowl, cover with plastic wrap, and allow to
rest in the refrigerator for at least 30 minutes. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Preheat the oven to 400 degrees. Brush a baking pan with
extra virgin olive oil. Make 10 patties and place onto the sheet. Bake for
20-25 minutes, until slightly crispy, flip, and bake an additional 10 minutes.
Remove from the oven and allow to cool. Store in a sealable container in the
refrigerator.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Note: these can easily
be reheated in the microwave or in a skillet over medium low heat with a little
olive oil or ghee. <o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Dairy Free adaptation:
swap the cheese for finely chopped olives.<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<img alt="" border="0" height="494" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9kpIrzSobIMH04koxVjJGl0fftCAg36oq3EoD7gjNuRF4tUr3XW0kdec1N5I3BD-Ga8JkTak9p8MIsURta-uB4-60XGUD0-QqY91Ra3NaGDnAbVYtAAog00ESfH364FHaSvpRdlXfew/s640/zucchinipasta+%252810+of+12%2529.jpg" title="Beet Berry Smoothie" width="640" /><br />
<span style="font-size: x-large;"><span style="color: purple;"><br /></span></span>
<span style="font-size: x-large;"><span style="color: purple;">Beet Berry Blast Smoothie</span></span></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<i>Serves 3-4<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
INGREDIENTS<o:p></o:p></div>
<div class="MsoNormal">
1 medium red beet, skin peeled, and diced<o:p></o:p></div>
<div class="MsoNormal">
2 inches ginger root, peeled and diced<o:p></o:p></div>
<div class="MsoNormal">
1 cup frozen blueberries<o:p></o:p></div>
<div class="MsoNormal">
1 cup red grapes<o:p></o:p></div>
<div class="MsoNormal">
Optional: 2 teaspoons spirulina or chlorella</div>
<div class="MsoNormal">
1 cup water<o:p></o:p></div>
<div class="MsoNormal">
8-10 ice cubes<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
DIRECTIONS<o:p></o:p></div>
<div class="MsoNormal">
Add the beet, ginger, blueberries, grapes, spirulina (optional) and water into a
high speed blender (vitamin or blendtec) and blend until smooth. Add the ice
cubes, blend, and serve. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Optional: Adding spirulina or chlorella will increase the nutrient density of this smoothie...you can even just stir in a little bit afterwards to try it out first. </div>
<div class="MsoNormal">
<o:p><br /></o:p></div>
<div class="MsoNormal">
<o:p>_______________________________________________________________________________ </o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: x-small;">Reference: <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: x-small;">1. Palmery M, Saraceno A, Vairelli A, et al. Oral
contraceptives and changes in nutritional requirements. European Review for
Medical and Pharmacological Sciences. 2013;17: 1804-1813. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: x-small;">World’s Healthiest Foods. <a href="http://www.whfoods.com/">http://www.whfoods.com</a>.
Accessed August 17, 2015. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: x-small;">2. Dante G, Vaiarelli A, Facchinetti F. Vitamin and mineral
needs during the oral contraceptive therapy: a systematic review. Int J Reprod
Contracept Obstet Gynecol. 2014;3(1): 1-10.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: x-small;">3. Pronsky ZM, Crowe SR JP. Food Medication Interactions 17<sup>th</sup>
Edition. Birchrunville, PA: Food-Medication Interactions; 2012.<o:p></o:p></span></div>
<span style="font-family: Cambria;"><span style="font-size: x-small;">4. National Institute of Health. Dietary
Supplement Fact Sheets. <a href="https://ods.od.nih.gov/factsheets/list-all/">https://ods.od.nih.gov/factsheets/list-all/</a>.
Accessed August 17, 2015. <o:p></o:p></span></span><br />
<span style="font-family: Cambria;"><span style="font-size: x-small;">5. USDA. Dietary Reference Intakes (DRIs):
Recommended Dietary Allowances and Adequate Intakes, Vitamins . <a href="http://www.nal.usda.gov/fnic/DRI/DRI_Tables/RDA_AI_vitamins_elements.pdf">http://www.nal.usda.gov/fnic/DRI/DRI_Tables/RDA_AI_vitamins_elements.pdf</a>.
Accessed August 17, 2015. </span><span style="font-size: small;"><o:p></o:p></span></span><br />
<span style="font-size: x-small;"><span style="font-family: Cambria;">6. </span>World’s Healthiest Foods. <a href="http://www.whfoods.com/">http://www.whfoods.com</a>.
Accessed August 17, 2015.</span></div>
Selva Wohlgemuthhttp://www.blogger.com/profile/18389282767945502030noreply@blogger.com