5 Healthy Snack Recipes for Fall

Fall weather, football, and holidays are fast upon us. With the season comes more celebrating and snacking, but this doesn’t mean you have to sacrifice your health in the process. Read on for snack recipes and ideas that support your quest for inflammation-free eating.

Food choices that support optimal function in the body include grass-fed meat, wild game, wild caught fish, shellfish, chicken, omega-3 eggs, vegetables and leafy greens, nuts (raw or dry roasted), spices, olive oil, coconut oil, butter, cream, avocado, bacon, coffee, tea, and more.

Want to indulge during the big game or a holiday party? Red wine or stout beer are options, proving that you can have great tasting foods and beverages that are also anti-inflammatory.

Foods that create a pro-inflammatory state in the body, on the other hand, include refined sugar, refined grains, grain flour, trans fats, and refined omega-6 seed oils (corn, safflower, sunflower, peanuts, etc.) and similar foods fall in this category (1).

Try these healthier twists on popular snack items this fall.

Homemade Trail Mix

You can create a trail mix that’s packed with nutrition, yet still anti-inflammatory. This homemade trail mix is perfect for traveling, toting along during your next hike or bike ride, or to accompany the next Bengals game. Start with our suggested recipe, or modify to include your favorite nuts or fruits:

• Almonds – whole or slivered

• Walnuts or macadamia nuts

• Dried cherries

• Dried blueberries (with no sugar added)

• Roasted pumpkin or acorn squash seeds (buy them already roasted at the store, or roast your own this time of year)

• Dried Apricots
  
  Missing the chocolate from your old trail mix recipe? Add in a few bits of extra dark chocolate if that fits within your nutrition goals.  

Nut-Butter Stuffed Apples

Candied apples are a favorite this time of year, and you don’t have to miss out on a delicious treat that might just remind you of it! Core your favorite fall varietal of apple, then fill it with your favorite nut butter. Bake at 350 for about 30 minutes, depending on the apple you use. The apple should be tender, but still holding its shape well. You will have a dense, flavorful dessert that won’t leave you feeling guilty. We think almond butter works best in this recipe (2).

Home-made (or Store Bought) Jerky

If you have your own smoker, try your hand at a natural home-made jerky. If not, look for a high quality brand without artificial ingredients, preservatives or additives. Try to avoid ingredients like MSG, corn syrup, artificial colors and flavors. Brands including Three Jerks, Oberto, and Lawless all raise the bar when it comes to keeping their jerky natural.

DIY Energy Bars

If you miss your energy bars (which are typically not anti-inflammatory or primal), no need to worry: you can make your own, and then you can know exactly what you are eating.

Homemade energy and protein bars are much easier than you probably realized. The best part: you will be avoiding all the added sugars, flavorings and preservatives that many of the store bought bars have.

Create combinations with healthy fats and protein to keep your energy levels high. All you need is a baking pan, a great blender or food processor, and a few simple ingredients. Seedless dates work to help bind the bars together and provide a natural sweetness. Try these recipes, or experiment with other ingredients to create your own.

Combo #1:

• 1/4 cup cherries

• 1/4 cup seedless and pitted whole dates

• 1/2 cup raw almonds

• 1 Tbsp creamy natural almond butter

• pinch of sea salt

Combo #2: 

• 1/4 cup dried blueberries

• 1/4 cup seedless and pitted whole dates

• ½ cup cashews

• 1/2 tsp finely grated lemon zest

• 1/4 tsp cinnamon

Combo #3:

• 1/2 cup seedless and pitted whole dates

• 1/3 cup cashews

• dash of sea salt

•  Zest of 1 lime (if desired)

•  1/2 tbsp lime juice (if desired)

•  1/3 cup shredded coconut

How to make them:

Always blend the dates and fruit ingredients together first. Then transfer to a bowl. Next, pulse the nuts into a rough nut-flour consistency. Add all ingredients together and knead with your hands. Spread evenly and press firmly into a cake pan.

Chill for about 20 minutes to help the bars set. Slice and enjoy. Alternatively: roll into ball shapes for “power balls” instead. Wrap bars in plastic wrap or keep power balls in small bags. Load some up into your car to enjoy after the gym or during your daily commute.

Chili-lime Chicken Wings

No list would be complete without something to eat on game days. You don’t need breading or a deep fryer to enjoy a good chicken wing.

Here’s the recipe:  

 ½ medium onion, roughly chopped

  2 jalapeno peppers, seeds removed

  3 garlic cloves, peeled

• ½ cup cilantro, tightly packed

• Freshly ground pepper

• Zest from 2 limes

•  ¼ cup lime juice

• 2 tablespoons coconut aminos

•  6 pounds chicken wings and/or drumsticks

•  1-2 tablespoons melted fat of choice

• 4 limes, cut into wedges (2)

Here’s what to do:

Blend the onion, peppers, garlic, cilantro, ground pepper, lime zest and juice, and coconut aminos (if desired) until you have a bright green puree. Pour the marinade over the chicken wings in a large bowl, mix well, and marinate for at least 30 minutes, but up to 12 hours.

Take the wings out of the refrigerator 30 minutes before you plan to cook them. Bake at 425 in the oven on a greased wire rack for 30 minutes, flipping halfway. Want to fire up the grill? Grill over medium heat for about 15 minutes, turning once.

Learn More About Making Pro-Inflammatory Food Choices

Ready to change the way you think about snacking? Or do you want to learn more about lifestyle changes that can improve your health? Give Dr. Bradford a call today to learn more about whole food-based nutrition that can taste great and keep your energy levels high. Call Cincinnati Rehabilitation Center today at 513.772.9065 to learn more.

Sources/References:

1.     Seaman, David R. (2016-04-02). The DeFlame Diet: DeFlame your diet, body, and mind (p. 2). Shadow Panther Press. Kindle Edition. 

2.     http://greatist.com/health/paleo-recipes-list

How Nutrition Can Move You Towards a Healthier State

Maybe you have heard of anti-inflammatory dietary changes. But what exactly does it mean—and how do you take the steps to implement this lifestyle change?  

First, we’d rather avoid the word “diet” completely when it comes to nutrition. That’s because there are already so many negative connotations that come with the idea of a “diet.” Often times we think of what we have to give up, or, in other situations, we immediately start to think of a meal-to-meal, short-term approach to how we eat (1).

How to Avoid Acute & Chronic Dietary Inflammation 

Think of an anti-inflammatory approach as eating healthy, anti-inflammatory foods that support and encourage normal—and optimal—body function. This would be what Dr. David Seaman, in his book, The DeFlame Diet, calls foods that are in a “DeFlamed” state.

Dr. Seaman writes, “… we can definitely ‘DeFlame’ ourselves, which refers to creating  an anti-inflammatory state of body metabolism; a healing state. In other words, the DeFlame Diet is specifically named for the dietary and health goal of inflammation reduction,” he adds (1).

This “deflamed state” (or anti-inflammatory state) is in contrast with foods that are pro-inflammatory. These are foods that hurt our body and can promote disease.

Anti-Inflammatory vs. Pro-Inflammatory Food Choices 

Food choices that support optimal function in the body include grass-fed meat, wild game, wild caught fish, shellfish, chicken, omega-3 eggs, vegetables and leafy greens, nuts (raw or dry roasted), spices, olive oil, coconut oil, butter, cream, avocado, bacon, coffee, tea, and more. Even red wine and stout beer fall under this category. Food choices that create a pro-inflammatory state often are ones that are refined. Refined sugar, refined grains, grain flour, trans fats, and refined omega-6 seed oils (corn, safflower, sunflower, peanuts, etc.) and more fall in this category (1).

And just how often are we, in general, eating the foods that promote inflammation in the body? As much as 60 percent of all calories that the average person in America consumes come from foods that promote inflammation (1).

If we do eat refined sugar or flour, or refined omega-6 seed oils, and/or trans fats, the body responds immediately: our body will generate an immediate, low level inflammatory response. Over time, this becomes chronic. If we adopt the DeFlame Diet mindset, we can ask an important question when we are about to eat something. The question we can ask ourselves, is, “Will this food inflame my body or help to ‘DeFlame’ my body?” The answer can help us make decision that will positively impact our health (1). 

More About Inflammation 

Keeping in mind how chronic diseases are diseases of chronic inflammation, you can see just how important our long-term choices are when it comes to food. But, if you need more motivation, consider how you will age more gracefully, feel better, heal quicker and you will even respond better to your ongoing chiropractic adjustments.

Chronic inflammation, on the other hand, has been tied to cold symptoms, the flu, frequent allergies, arthritis, fibromyalgia, chronic fatigue syndrome, sinusitis, Alzheimer’s disease, Parkinson’s disease, cancer, heart disease, osteoporosis, hypertension, depression, diabetes, and more (1). 

Keep in mind that food isn’t the only factor that can add an inflammatory burden on our bodies. If our lifestyle has regular stress, lack of sleep, lack of exercise and eating inflammatory foods, then chronic inflammation can also develop.

Learn More About Making Choices to Reduce Inflammation

Ready to reduce diet-induced chronic inflammation? Or do you want to learn more about lifestyle changes that can help you reduce chronic inflammation?  

Talk to Dr. Bradford if you are interested in learning more about this approach, and/or the steps you can take to have a supportive environment if you are looking to implement lifestyle change. Give Cincinnati Rehabilitation Center a call today at 513.772.9065 to learn more.

Information from this article was taken from Dr. David Seaman’s book on the topic, The DeFlame Diet. DeFlame your diet, body, and mind.

Source

1.     Seaman, David R. (2016-04-02). The DeFlame Diet: DeFlame your diet, body, and mind (p. 2). Shadow Panther Press. Kindle Edition. 

CRC's Reading List

At Cincinnati Rehabilitation Center, we are advocates of continually finding new information that can support your health and wellness goals. Here are 5 books that might be worth a read if you’re looking to make steps to improve your well-being or lifestyle.

1. The Deflame Diet by Dr. David Seaman.

If you follow CRC on Facebook, you may have seen us mention pro-inflammatoryor anti-inflammatory foods. This is a book on that topic which was just written and published by my nutrition mentor. This is who many of my patients have heard me reference for nutrition advice, Dr. David Seaman. Previously he had only written textbooks, but he’s now published a book for the general population.

Who might benefit: Anyone looking for an in-depth, educational resource that delves into inflammation in great detail – all in an understandable format.

2. The 4-Hour Body by Timothy Ferris.

This is one I recommend all the time for practical and actionable fat loss and nutrition advice. Coming from the popular blogger Timothy Ferris, this is easy to read book, but it is still very effective in helping you get results that don’t just require pure discipline. If you are hoping to make lifestyle, diet and/or exercise changes then this #1 New York Times Bestseller might just the book for you.

Who might benefit: Ferris wrote the book inspired by the question: “For all things physical, what are the tiniest changes that produce the biggest results?” If that question makes you want to know more, this book is for you.

 3. Practical Paleo by Diane Sanfilippo or Paleo for Beginners by John Chatham.

I have both of these books and they are very similar: they are great introductory guides to knowing more - and getting started - with a paleo-friendly lifestyle. Both books are still written in an easy-to-read format, so it doesn’t have to be difficult to take in the information they present, even when it’s scientific. These books also include sections on how to prepare meals, as well as meal and recipe ideas.

Who might benefit: If you are a little bit skeptical or just want to know more about the Paleo diet, then either of these books are for you. They answer many of the most common questions about the paleo lifestyle/diet. There is also a grocery shopping guide with Chatham’s book to help you get started.

4. The 4-Hour Chef by Timothy Ferris.

Serial entrepreneur Timothy Ferris makes the list again. Here is another great resource to check out: you can even pick and choose the chapters that are most relevant to you, if you don’t want to read the entire book. This book takes the complex, and makes it simple when it comes to all things cooking-related. Learn the secrets and tips from world-renowned chefs, pro athletes, master sommeliers, and many more people.

Who might benefit: This book has been described as a “cookbook for people who don’t buy cookbooks.” In part, that’s because the book gives you the building blocks to start cooking. From there, you can take your cooking mastery as far as you want.

Looking for more health or lifestyle- related information? Next time you are in, let us know if there is a topic you’d like us to cover on this blog.