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  • Services ∨
    • Adult Nutrition Counseling
    • Kids & Families
    • Food Sensitivity Program (MRT+LEAP)
    • Diabetes
    • Eating Disorders
    • Nutrition Lab Testing
    • For Professionals >
      • Mentorship & Supervision
      • Join Our Team!
  • ABOUT ∨
    • Meet Our Team >
      • Erica Harsch, MS, CNS, CLT
    • Rates/Insurance
    • Telehealth/ Virtual Nutrition Counseling
    • Appointment Info / FAQ
  • Current Clients ∨
    • Login to Patient Portal
    • Supplement Refills
  • Contact
  • Get Started

8 Minute (or less) Nutty Noodles

9/27/2017

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I've been on a kick recently of eating this super quick and easy meal and wanted to share it with you all. The video is designed with my LEAP clients in mind, hence the wording of using "allowed" foods.

This is my first food video, which is really exciting for me!!

Substitutions:

NUT / SEED BUTTERS: peanut butter, almond butter, sunflower seed butter, cashew butter, etc.
NOODLES: rice, rice/millet blend, buckwheat, wheat, zucchini, etc.
BROTH: veggie, mushroom, onion, chicken, beef, etc.
VEGGIES: could use cabbage, broccoli, mushrooms, sauteed onions, etc. -- requires longer cooking time than spinach

​Great for those on LEAP!
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#LOVELEAP
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Ever Feel Like Food Is Making You Sick?

1/26/2017

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When it comes to chronic problems, everyone agrees that diet plays a role... yet its often the last thing we turn to for treatment. Why is that?

Well, because its REALLY HARD to figure out exactly what is causing you problems. There are three main reasons for this...
  1. Food sensitivities are dose dependent... meaning a little might be fine but a lot isn't; you can have some once in a while but not everyday.
  2. Food reactions can be delayed by up to 3 days after ingestion, unlike food allergies which happen immediately. Who would think that avocado you had a couple days ago is causing you that headache today?
  3. Our foods contain many chemicals (natural and added) that we may not even be aware of but that are wreaking havoc in our bodies.

These food sensitivities cause inflammation in our body and lead to bothersome and painful symptoms including IBS, migraines and other headaches, fibromyalgia, hives/eczema, fatigue, depression, weight problems, ADHD, joint/muscle pain and many more problems.

So then what do you do? You can tediously record all your food intake and try your best to connect the dots (but because of the 3 points above you may not come to any conclusions). You can try taking various foods out of your diet. You can take medications and supplements to dull or mask your symptoms. And you may feel a little better. Maybe.

Or not.

I've spent the last several months studying food sensitivities and I'm finally ready to share with you what I've learned.
MRT in combination with the LEAP program is a strategic and highly effective method of dealing with the dietary components of many chronic conditions and symptoms caused by delayed food sensitivities that are often failed by conventional treatments.

Most patients experience significant relief in ​just 10-14 days.
Mediator Release Test (MRT)​ is a blood test that measures your body's immune reaction to the most common 120 foods and 30 food chemicals. Unlike other food sensitivity tests that measure presence of antibodies which may or may not be causing problems for you, MRT measures if a reaction is actually happening in your body when exposed to specific foods.​

Lifestyle Eating and Performance (LEAP) is the ImmunoCalm eating plan that follows the test so you can use foods to calm inflammation, heal your body from the inside out and feel better. This is where the magic happens! Because of the nuances of food sensitivities, it is vital that you do this part with the guidance of a LEAP-trained dietitian.


Learn more about MRT+LEAP here.
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SunButter Cookies

4/12/2015

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Do your kids (or you) eat a lot of peanut butter? Switch it up a bit with this tasty alternative. If you're craving something sweet, this is a great choice that packs in 4 grams of protein per cookie and heart healthy oil to balance out the sugar. Without any flour, these cookies have the added perk of being gluten-free! Also, sunflower seeds are an excellent source of antioxidants vitamin E and selenium, as well as magnesium.

Ingredients:
1 16-oz jar Sunflower Butter (about 1 3/4 cups) at room temperature 
1 cup sugar 
2 eggs 
1 tsp vanilla 
1 pinch salt

Directions:
  1. In a medium bowl, mix together all ingredients until smooth.  The batter will slightly thicken after being mixed together.
  2. Refrigerate for about 1 hour.
  3. Preheat oven to 350 degrees F. 
  4. Take walnut-size portions of the batter, lightly roll in hands and place on a lightly oiled or lined baking sheet. The batter will be very soft but holds together without being sticky. Place cookies about 1-2 inches apart, as they will not spread much.  
  5. Use a fork to make imprints on top of the cookies. If the fork sticks, dip the fork in sugar or just sprinkle a tiny bit of sugar on each cookie before pressing the fork into it.
  6. Bake for 12 minutes. Don't overbake these cookies! (err on the side of underbaking if in doubt). Allow cookies to cool.

Makes 30 cookies

Nutrition Facts:
Per cookie:  116 calories, 8g fat, 1g saturated fat, 4g protein, 10g carbohydrates, 2g fiber, 65mg sodium

Recipe from Cooking with Trader Joe's Cookbook
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Swedish Pancakes

3/27/2015

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These are my favorite pancakes! They are light and soft and can be dressed up in a hundred different ways, sweet or savory. I love rolling these up Swiss Blintz style and having breakfast for dinner.

Ingredients:
3/4 cup Milk of choice (cow's milk, almond milk, coconut milk, etc.)
2 Eggs
2 Tbsp Oil of choice (walnut oil, almond oil, avocado oil, ghee, etc)
1/2 cup Flour of choice (all-purpose, whole wheat, gluten-free blend, etc)
1 tsp Baking Powder
1/2 tsp Salt

Directions:
  1. Preheat stove to medium heat. I suggest using 2 frying pans and burners for efficiency.
  2. Put all ingredients in a blender, and blend just until combined. Batter will be thin.
  3. Add about 1/4 cup of batter to greased pan. Cook for 3 minutes then flip and cook an additional 3 minutes or until golden brown.

Makes ~6 pancakes

Serving Suggestions:
The possibilities are endless, but here are a few of my favorites.
  • Swiss Blintz - Mix 3/4 cup cottage cheese with 1/4 cup sour cream and optional 1-2 Tbsp sugar. Roll up pancakes with filling and serve with fresh fruit. For an extra amazing experience, serve with with coconut syrup.
  • Savory - Wrap up with sauteed veggies of choice (onions, peppers, spinach, etc) and eggs.
  • Sweet - Spread a thin amount of Nutella or nut butter over pancake. Add sliced banana and wrap up. Serve with a drizzle of honey. 

Nutrition Facts
Serving size: 1 pancake (1/6 recipe)
Calories 118,  Fat 7g, Carbohydrate 9g, Fiber <1g, Sugar 1.5g, Protein 4.5g
Sodium 280mg, Potassium 72mg, Calcium 66mg

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Mood Foods to Fight the Blues

1/2/2015

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Probiotics "For Life"

The literal Greek definition for probiotic is "for life", which explains why they are so important after taking antibiotics that kill both the bad and good bacteria in our bodies. But did you know that probiotics also influence how we experience life? Mood isn't all in our heads, its also in our guts. Think about all the gut-brain connections... anxiety and "butterflies" in our stomachs, depression and over- or undereating, migraine headaches and nausea, and the list goes on and on. Bacteria in our gut plays a crucial role in immunity, metabolism and even mood. 

Get probiotics from:
  • Yogurt
  • Miso soup
  • Kefir, buttermilk and acidophilus milk
  • Tempeh
  • Kimchi
  • Kombucha tea
  • Probiotic supplements

Omega-3 Fatty Acids

Omega-3 fatty acids are polyunsaturated fatty acids that are essential nutrients for health. Since our bodies cannot make omega-3 fats, we must get them through food. Omega-3's are necessary for normal body function and are well known for their ability to protect against many diseases, including heart disease and cancer. They also have shown to be effective in preventing depression and managing depressive symptoms. You should aim to get at least one rich source of omega-3 fatty acids in your diet each day. This could be through a serving of fatty fish, a handful of walnuts, a tablespoon of canola or soybean oil in salad dressing or in cooking, or a tablespoon of ground flaxseed mixed into your morning oatmeal. For more intensive support, you can take a fish oil supplement. Nordic Naturals and Barlean's brands are top quality and readily available at drugstores. For personalized recommendations, consult your doctor or registered dietitian.

Get omega-3 fatty acids from:
  • Fatty fish including salmon, tuna, trout, herring, mackerel and sardines
  • Ground flax seeds and flax oil
  • Walnuts and walnut oil
  • Chia seeds
  • Hemp seeds
  • ​Olive oil
  • Green leafy veggies & herbs like kale, spinach, basil and parsley
  • Fish oil supplements
  • Algae-based omega-3 supplements
  • Soybeans and soybean oil
  • While canola oil is also a good source of omega-3's, I don't recommend it
Vitamin D

Most of you probably know that vitamin D is good for our bones. But you may not realize the many other ways vitamin D affects us, such as the important role it plays in mental health and depression. Research has shown a link between low levels of vitamin D in the blood and symptoms of depression. The connection isn't fully understood at this point so we can't say whether a low vitamin D increases risk for depression or if being depressed leads to vitamin D deficiency. 

Our bodies produce vitamin D when our skin is exposed to sunshine. Living far from the equator (like in Seattle), combined with less daylight hours in the winter time means vitamin D deficiency is very common, especially in the winter months. Taking a daily vitamin D supplement is generally a good idea for most people and you may experience some mood-improving benefits. Ask your doctor to check your vitamin D level. If your blood level is low (below 30), you'll need a high dosage for a while to rebuild your body's stores of vitamin D.

Get Vitamin D from:
  • Sunshine
  • Fortified milk
  • Fatty fish and cod liver oil
  • Egg yolks
  • Vitamin D3 supplements (cholecalciferol)
Breakfast Foods

Start the day out right by waking up after a restful sleep and restarting your system with an energy-packed breakfast meal. Breakfast has shown to be the most beneficial meal for staying alert, maintaining concentration and supporting learning throughout the day. Eating a good breakfast with plenty of protein also ensures our brains are adequately supplied with essential nutrients for making neurotransmitters, including serotonin, norepinephrine and dopamine. These chemicals play an important role in regulating mood, appetite, digestion, sleep, memory and more. Research indicates that low levels of these substances is associated with increased incidence of depression.

To make sure you're getting a good breakfast, be sure to include a combination of at least 3 foods, including complex carbohydrates, protein and fruit or veggie. Examples include:
  • Cereal + milk + banana
  • English muffin + nut butter + grapes
  • Wheat toast + cheesy scrambled eggs + mixed vegetables
  • Hashbrowns + sausage + grilled peppers
  • Granola + yogurt + berries
  • Oatmeal + nuts + dried fruit + glass of milk
Selenium

Selenium is an essential trace element, meaning our bodies require it in small amounts from food. Increasing selenium, especially in people with deficiency, has shown to improve mood. Some people at increased risk of selenium deficiency include vegetarians, people with gastrointestinal problems and alcoholics.

Get selenium from:
  • Brazil nuts
  • Oysters
  • Tuna
  • Bacon
  • Sunflower seeds
  • Eggs
  • Mushrooms
  • Cheese
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6 Tips for Healthy Holiday Eating

11/25/2014

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Try these easy tips to keep you and your family eating healthy throughout the holiday season.

  1. Eat until you are satisfied but not stuffed, then clear your plate and focus on enjoying time with family and friends.
  2. Sometimes our bodies can confuse thirst for hunger. Stay hydrated by drinking plenty of water throughout the whole day.
  3. Don't skip breakfast or lunch so that you can splurge on dessert. Going long periods of time without food makes it easier to overeat when you do sit down for a meal.
  4. Try Cauliflower Mash as a delicious and light alternative to mashed potatoes.
  5. Moderation is essential. Keep portion sizes small so that you can be sure to have some of everything you want.
  6. Take a family walk after eating to give your digestive system a boost after a big meal.

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Cauliflower Mash

11/25/2014

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Try this delicious dish in place of mashed potatoes. Good all year round but especially satisfying during the holidays.

Ingredients:
2 lbs  Cauliflower florettes
3 oz  Milk of choice (cow's milk, almond milk, cashew milk, Ripple milk, etc.)
4 Tbsp  Butter or Coconut oil
1/2 tsp  Salt
1/4 tsp  Black pepper, finely ground

Directions:
  1. Steam cauliflower until tender.
  2. Heat milk and butter in a pot until hot.
  3. Place cauliflower in a food processor. Slowly add milk while pulsing on and off until pureed. Consistency should be of mashed potatoes.
  4. Season with salt and pepper.

Nutrient-Boosting Options:
  • Add other veggies to mash, such as carrots, butternut squash, pumpkin, plantain, leeks, onions, and/or colorful potatoes.
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Fruit Tart Fun

9/22/2014

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Give your kids a treat while giving them a serving or two of fresh, seasonal, local fruit with this easy to make fruit tart. Kids will love helping to decorate!

Ingredients:
1 recipe Pate Sucree (aka sugar dough)
3/4 cup Whipped Cream Cheese or Mascarpone
1/2-3/4 cup Lemon Curd (to taste)
3 cups Fresh Fruits & Berries, rinsed and sliced

Directions:
  1. Prepare tart dough per recipe. Form dough in the shape of a disk, wrap in plastic and refrigerate for 1 hour.
  2. Roll out dough 1/8-1/4-inch thick and mold into tart shell. Bake in preheated 375 degrees F oven for about 15-17 minutes or until golden brown. Let cool.
  3. Prepare filling by mixing whipped cream cheese or mascarpone with lemon curd to desired lemony flavor. Spread evenly over base of cooled tart shell(s), about 1/4-inch thick.
  4. Arrange fruit over filling however you like.
  5. Enjoy! Store refrigerated.

Nutrient-Boosting Options:
  • Substitute up to half of the flour in the crust for almond meal to give a nutty flavor and a boost of protein. And maybe add a drizzle of melted chocolate over top to complement the almond?
  • Substitute flavored Greek yogurt for cream cheese filling for a lower calorie, higher protein treat. I recommend honey or lemon flavors.
  • Try mixing mashed banana with peanut butter for the filling and drizzle honey over top fruit.
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Interview with Swiss Cheese

8/30/2014

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How did you get your name, Swiss?
Swiss cheese is the American generic name used to describe me since I resemble a cheese from Switzerland called Emmental or Emmentaler.

How would you describe yourself?
I am pale yellow in color, nutty in flavor, and have a medium-hard texture. Most people know me for my big “eyes”, more commonly referred to as holes.

You do have very pretty eyes, Swiss. How did you get them?
My eyes were formed by bacteria and gas while I was being fermented. There are three types of bacteria that are used in the production of Swiss cheese. During production, one of these bacteria consumes the lactic acid excreted by the other bacteria and produces bubbles of carbon dioxide gas. When the milk solidifies into cheese, these bubbles form the holes that are my eyes.

Some say that eyes can tell you a lot about a cheese. What do you think about that?
It’s true, the larger the eyes in a Swiss cheese, the stronger it’s flavor. It all goes back to fermentation – longer fermentation time means more gas is produced (hence bigger holes) and the stronger the flavor. You might notice that pre-sliced Swiss cheese has smaller holes than non-sliced versions. This is because the large holes make it hard for mechanical slicers to cut through.

Can you be incorporated into a nutritious and delicious diet?
Absolutely! The USDA recommends that all Americans 9 years and older consume 3 cups of milk per day. 2 slices of me (1 ½ ounces) counts as 1 cup of milk and provides a whopping 12 grams of protein. I am also an excellent source of calcium, vitamin B12 and phosphorus. However, I do have a considerable amount of saturated fat and cholesterol so I should be eaten in moderation.

Comments
    Ever Feel Like Food Is Making You Sick?
    SunButter Cookies
    Swedish Pancakes
    Mood Foods to Fight the Blues
    6 Tips for Healthy Holiday Eating
    Cauliflower Mash
    Fruit Tart Fun
    Interview with Swiss Cheese

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    Author

    Marlene Maltby is a Registered Dietitian Nutritionist in Seattle, WA where she specializes in pediatric & adolescent nutrition, food sensitivities, vegetarian/vegan diets and enteral tube feeding.. Prior to becoming a RDN, she completed professional training in culinary arts.

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