Author: DIANA ZATT

Hi everyone! It's no secret. I'm pretty addicted to eating clean and leading a healthy lifestyle. I am a registered nurse and chronic condition educator (diabetes, heart failure, hypertension, obesity & COPD). Nothing excites me more, personally and professionally, then helping others take control of their health. It really is a passion of mine. That's why I created this blog! When I am not in the kitchen creating healthy eats or digging through scientific literature, I enjoy hiking, biking, gardening and spending time with hubby Dennis. Oh and I am a mother to a loud mouthed parrot named Pickles, a 20 year old black cat named Charlie and about 50,000 honey bees.

Food and Mood

Anxiety and depression are two conditions that few of us will escape in life. While sometimes the etiology is unclear, anxiety and depression can be triggered by traumatic life experiences, chronic stress, caregiver responsibilities, chronic health conditions, drugs and alcohol – to name a few. But can anxiety, depression and overall mood also be triggered by our dietary habits and overall nutrition? Conversely, are there certain foods that can positively effect our mood and behavior? In other words, do certain foods have natural anxiolytic and antidepressant abilities?

Well to address the first question, a diet high in refined carbohydrates (white rice, white bread, pop, donuts, pastries) causes sharp elevations then sharp drops in blood sugar. In addition to screwing up the regulation of insulin, this can lead to a decrease in energy, irritability and a general feeling of yuck. But it’s even worse than that. Diets high in refined sugars are actually harmful to the brain. There are many studies concluding that refined sugar impairs brain function, contributes to and even worsens mood disorders like depression.

Junk, fried and processed foods (fast foods, frozen meals, processed meats) have been the focus of many studies. It appears as though these foods alter gut bacteria which effects the immune system and leads to inflammation throughout the body and brain. This chronic inflammation has widely been tied to poorer mental health in adults and children and most notably depression. The SMILES trial of 2017 (Supporting the Modification of Lifestyle in Lowered Emotional States) compared the effect of eating an anti-inflammatory diet to supportive counseling in 67 patients diagnosed with depression. The conclusion was the patients who received the dietary intervention showed a significantly greater improvement compared to the counseling group.

So to address the second question. Diets high in anti-inflammatory type foods (nuts, whole grains, fruits, vegetables and oily fish) are known to balance neurochemicals within the brain and help to regulate mood and cognition. Antioxidant nutrients such as vitamin C and E as well as natural plant compounds reduce free radical damage to the brain which effects mental health. Folic acid, a B vitamin found in legumes, green leafy vegetables, asparagus, beets, brussel sprouts, broccoli, nut and seeds, bananas, papaya, blueberries, fortified grains and yeast, is necessary for the production of serotonin which is a brain chemical responsible for mood regulation.

In my research on specific plants that have been studied for their effect on mood I found the following interesting information. The National Institute of Health (NIH) published a study on PARSLEY with this conclusion:

“Parsley, a culinary herb used worldwide, presents enormous health benefits and through this study it has been known to have remarkable antidepressant and anxiolytic activity especially in the dose of 100mg/kg body weight. In the search for an effective medicine with few or no side effects parsley could be a well-placed alternative.” The study encourages daily consumption. I love how they classify parsley as a medicine!

According to the Journal of Ayurveda and Integrative Medicine, BASIL has anti-anxiety and anti-depressant properties that are comparable to diazepam (valium) and antidepressant medications. People who took 500mg of basil extract each day felt less anxious, stressed, depressed and more social. This is one of the reasons I have a huge valium basil plant in my house!

An article written in Scientific Wellness states BLUEBERRIES have been shown to have a positive effect on mood within two hours after consumption. Blueberries increase blood flow to the brain, increase monoamine oxidase which is an enzyme needed to produce serotonin and dopamine and binds to benzodiazapine receptors for anti-anxiety effects. I eat a half a cup of blueberries every day – that’s right – 7 days a week for this very reason.

While prescription medication certainly has its place in cases of diagnosed clinical depression and anxiety, sometimes all that is needed is a prescription for good nutrition. The food-mood connection is not hokey pokey. Nutritional psychiatry is a very real thing. We are what we eat and also what we don’t eat!

https://pubmed.ncbi.nlm.nih.gov/28137247/

https://pubmed.ncbi.nlm.nih.gov/33916097/

https://www.scientificwellness.com/blog-view/blueberries-improve-mood-within-hours–597

Creamy Potato Leek & Tarragon Soup

There is no better comfort food then a steamy bowl of soup especially in the thick of Autumn. It really warms the heart and soul. This recipe is one of my favorites. I whipped up a batch last year for new nurses during their orientation. I really took a chance on this one seeing that none of them were whole food plant based eaters that I recall. It was either going to be a home run or I was going to be benched the rest of the afternoon. It turned out to be a home run! We even had leftovers the next day.

Not only is this soup comforting and delicious but it is loaded with antioxidants. And as my CDE dietician friend commented when I first put this recipe on Facebook, “Hail to antioxidants they rule the country!” Well said Maryellen. I couldn’t agree more.

So it’s 32 degrees today in Northeastern Ohio and I have this soup on my mind. As I’m preparing the ingredients it is snowing yellow and orange leaves outside my kitchen window. The wind is gusty. My tall purple Monkshoods are swaying in breeze. Yes, it’s November and they are still in bloom. The dark clouds are rolling in. It won’t be long before my entire kitchen will be filled with the aroma of this healthy and hearty soup. It’s things like this that make me so happy!

Creamy Potato Leek & Tarragon Soup

Ingredients

  • 6 – 7 potatoes (peeled and cubed)
  • 5 cups vegetable broth
  • 1 can cannellini beans (rinsed)
  • 2 cups leeks cut in small pieces
  • 1 small onion chopped
  • 2 garlic toes minced
  • 3 tbsp. apple cider vinegar (more or less to your tasting)
  • 2 tsp. ground tarragon
  • 2 tsp. black pepper
  • 2 bay leaves
Potatoes, vegetable broth, leek, onion, garlic, cannellini beans, tarragon, black pepper, bay leaves (not pictured) and apple cider vinegar

Directions

  1. Cut the roots and the green parts of the leek off. The parts you want in your soup will be white or very pale green. Thoroughly rinse the leeks under water to remove the grit and sand. Cut the leeks lengthwise and then make crosswise cuts. I prefer to use kitchen sheers for the crosswise cuts. Then place them in a collander and rinse, rinse, rinse. Use your hands to agitate the leeks in order to dislodge the debris that tends to stick to them. Tip: Hold on to the dark green parts of the leek. They are great to add to other vegetables when making homemade vegetable broth.
  2. Sautee the leeks, onions and garlic in a small amount of water
  3. Add the vegetable broth, potatoes, cannalini beans, terragon, black pepper, bay leaves and apple cider vinegar. Bring to a boil then simmer on low stirring occasionally until potatoes are soft (approximately 20 minutes).
  4. Place the mixture in a food processor, small batches at a time, and puree on high. Place back into the cooking pot and simmer on low for 10 more minutes. Classic potato leek soup is thick but, if you prefer thinner, adjust by adding more vegetable broth or water. Feel free to add more black pepper or apple cider vinegar according to your liking. Remove the bay leaves before serving.
Soup is on! Did you know potato leek soup is a classic French soup. They call it Soupe Vichyssoise. It is served warm in autumn and winter and cold in spring and summer.

Matcha Breakfast Ice Cream

Every morning like clockwork for the past three years I wake up and prepare a green tea shake. The shake is nothing more than almond milk, Matcha powder and ice whipped up in a blender. I swear by this shake. Well really it’s the Matcha that I swear by.

Well one morning I woke up to a near empty carton of almond milk. OMG!! Not enough to make my shake and, like a junkie, I need my Matcha fix. I had to figure something out. That’s when I thought about the bag of frozen cut up bananas that I always keep stocked in the freezer and, low and behold, the evolution of Matcha Breakfast Ice Cream! I love how negative situations can lead to unexpected and delicious outcomes.

Matcha Breakfast Ice Cream

Ingredients

  • 2 over ripe bananas
  • 1 tsp. Matcha green tea powder (go slow due its strong flavor)
  • 1 tbsp. almond milk
  • Cocoa nibs (optional)
Pure Matcha green tea powder. I order online from nuts.com

Directions

  1. Cut up and freeze a few ripe bananas
  2. Allow frozen bananas to thaw slightly
  3. Put bananas, almond milk and Matcha powder in a blender and whip until creamy
  4. Top with cocoa nibs

A Deep Dive at the Health Benefits

Green tea is know for its antioxidant powers. Green tea powder (Matcha) has 137 times more antioxidant power then regular green tea. That makes sense when you consider with green tea you steep then throw away the leaves. With green tea powder you are literally ingesting the young green Tencha leaves. Tencha leaves are grown in the shade and give the powder its rich deep jade green color.

So what is an antioxidant anyhow? Antioxidants are substances that slow down or prevent damage to cells caused by free radicals. Free radicals are unstable oxygen containing molecules that the body produces, often as a result of metabolic processes and environmental stressors. The more free radicals lurking in our body the greater the chance of mutations and erroneous cell growth. This means things like cancer, progression of aging, wrinkles and hardening of the arteries.

Antioxidants are free radical scavengers. The polyphenols in green tea have potent antioxidant powers. Other free radical scavengers include a-tocopherol (vitamin E), ascorbic acid (vitamin C), b-carotene (vitamin A) and selenium.

As though all this wasn’t enough, green tea is considered a superfood. That’s right! Green tea detoxifies the body, increases immunity and metabolism, boosts energy and promotes focus and calm. It is right up there with coffee in terms of caffeine content but the L-theanine in Matcha gives a nice energy boost without causing nervousness and jitters. All of this is why I swear by my Matcha every morning!

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3679539/

Spicy Green Chile Black Bean Dip

Looking for a healthy dip for entertaining or snacking? This is the dip! It is ridiculously easy to make and completely WFPB no SOS compliant. You can whip this little number up in 5 minutes. It is tasty cold or warmed up. Serve it with cut up veggies, baked tortilla chips or my famous pepita, sesame and flaxseed seed crisp crackers. Leftovers store well in a closed container. Hope you enjoy!.

Spicy Green Chili Black Bean Dip

Ingredients

  • 1 15oz. can rinsed black beans
  • 1/2 medium red onion
  • 1 tomato diced
  • 2 large garlic cloves
  • 1 tsp. cumin
  • 1 tbsp. canned chopped fire roasted green chili peppers
  • 1/2 lime

Directions

  • Chop the red onion, tomato and garlic toes in a food processor
  • Add the black beans, green chilis, cumin and juice of the lime and puree until smooth and creamy. If you want more kick add more green chilis.

Salt Sense

Ninety percent of Americans eat way too much salt. The average American consumes approximately 3,400 milligrams of sodium per day. That is the equivalent of about 1 1/2 teaspoons.

The FDA’s Dietary Guidelines for Americans 2020-2025 recommends that individuals 14 and over consume no more then 2,300 milligrams of sodium per day. The American Heart Association is even more conservative and recommends no more than 1,500 milligrams per day “ideally” for most adults especially those with heart disease.

A healthy active body needs only 200 to 500 milligrams of sodium per day to maintain proper fluid and electrolyte balance, conduct nerve impulses and contract and relax muscles. This computes to only 0.216 to 0.540 teaspoon per day.

Did you know that whole foods contain salt naturally? That’s right. A stalk of celery may not taste salty but it contains just over 30 milligrams of sodium. One cup of artichokes contain about 160 milligrams. One half cup of cooked carrots contain 45 milligrams. One cup of tap water contains 9 milligrams of sodium. Sodium is found in the earth naturally so it makes sense that it exists in foods that get nutrients from the soil. Even if you never add another speck of salt to your food you will not be sodium deficient by eating a balanced plant based diet.

I knew there was a reason why, after all these years, I never got rid of the old Himalayan and sea salt. It came in handy for this blog photo. Trust me I do not use them!!

High blood pressure is the most common consequence of diets high in sodium. When we eat too much salt, the body holds on to extra water to balance things out. This extra fluid increases blood volume which then increases blood pressure. Increased blood pressure over time narrows and damages the delicate inner lining of the arteries. A low sodium diet centered around plant based eating seems to be the best way to bring down blood pressure.

But hypertension is not the only consequence. Researchers from Weill Cornell Medicine found a connection between high salt diets and decreased nitric oxide levels. Nitric oxide is an essential molecule necessary for cerebrovascular health. Low levels of nitric oxide cause protein plaque deposits in the brain associated with Alzheimer’s disease. So reducing our intake of sodium may be all it takes to prevent dementia.

If dementia wasn’t enough to convince you to shake the salt habit maybe cancer will. Excess sodium intake has been linked to stomach cancer. In fact, it seems that the risk is on the same level as heavy alcohol use. How is this possible? Well it appears that excess sodium damages the delicate lining of the stomach causing lesions which, over time, can turn cancerous.

There’s more bad news. Eating too much salt can cause calcium to be leached out of the bones leading to low bone density and osteoporosis. High blood pressure can also lead to osteoporosis by increasing the rate that calcium is lost from the bones. For every 100 milligrams of sodium you consume above and beyond the recommended, you urinate out 1 milligram extra of calcium.

In addition to adopting a diet that is centered around plant based eating pay attention to nutrition facts on food labels. A general rule of thumb is to choose foods that have no more then 1 milligram of sodium per calorie.

I sincerely hope this article has been helpful. As always I love comments and questions. Lot’s of them!

I created these sodium visuals to help my patients understand how much sodium is in certain food choices. This was several years ago before the AHA lowered their recommendation to 1,500 milligrams or less (test tube #1). Look at how much sodium is in that frozen meal (test tube #2)? That’s double the daily recommendation in just one meal. Yikes!! Look at how little is in the apple and potato?

https://news.weill.cornell.edu/news/2019/10/high-salt-diet-promotes-cognitive-impairment-through-the-alzheimer-linked-protein-tau

Pepita, Sesame and Flaxseed Crisp Crackers

These crispy and tasty crackers are a cinch to make, completely fat-free and super healthy. They essentially are just flax seeds, water and whatever other seeds and spices you care to add. That’s right, you are the author of how you want your crackers to taste. In this recipe I added pepita and sesame seeds, garlic and onion powders, and lots of black pepper. Not a fan of sesame seeds? No problem. Substitute for chia or poppy seeds or whatever else excites your taste buds. Play around with the seasonings. The sky is literally the limit.

I use a silicone pad on my baking sheet so I don’t have to use any oil. This pad may not look very pretty but it works like magic. TRUST ME NOTHING STICKS! And guess what? I bought it at Dollar General in the baking section. That’s right! And it was $1.00 and completely reusable. You can also use parchment paper if you prefer.

Are you wondering what pepitas are? Well it’s a type of pumpkin seed but not the kind with shells that you scoop out of pumpkins when making jack-o-lanterns. There are actually a variety of pumpkins called Lady Godiva, Naked Bear and a few others whose seeds have no hull- and these are called pepitas! The pepitas are the signature ingredient in these crackers. They give them an earthy and nutty flavor that will make you want to dig in for seconds.

Pepita, Sesame and Flaxseed Crisp Crackers

Ingredients

  • 1 2/3 cup ground flaxseed
  • 1/2 cup pepitas
  • 1/3 cup sesame seeds
  • 1 1/4 cup water
  • 1 tsp garlic powder
  • 2 tsp onion powder
  • 2 tsp ground black pepper
  • 1 tsp whole flaxseed
  • 1 tsp black cumin
Ground flaxseed, pepitas, sesame seeds, whole flaxseed, garlic powder, garlic pepper, black pepper, black cumin seeds, water

Directions

  1. Mix and stir the first 7 ingredients
  2. Pour the mixture over the silicone pad or parchment paper on the baking sheet
  3. Spread evenly over the silicone pad or parchment paper using a rolling pin. Dough should be 1/8″ thick. Tip: because my rolling pin is large I usually roll the mixture on the silicone pad first and then transfer the pad to the baking sheet.
  4. Using a pizza roller score the dough into bite size pieces (squares or triangles)
  5. Sprinkle the whole flaxseeds and black cumin over the top
  6. Bake at 350 degrees for 45 minutes. Test the centers with a tooth pick. If the centers are still soft continue baking until crackers are crispy but not burnt.
This is the dough spread on the silicone baking pad and cut into squares. The pieces do not need to be perfect. The only thing that should be perfect is the taste!
I love eating mine with my tasty Chili Black Bean Dip but they are tasty enough to just eat plain

Pumpkin Pie Smoothie

I can’t take credit for this recipe. I found it in Dr. Gregor’s “How Not to Die” cookbook. I have been making these all summer long but they are especially tasty this time of year. I hope you enjoy this recipe as much as I have.

Ingredients

  • 1 frozen banana (cut into pieces before freezing)
  • 1/2 cup pure pumpkin puree
  • 1 tbsp. almond butter
  • 3 pitted dates
  • 1/4 tsp. ground turmeric
  • 1 tsp. cinnamon

Directions

Combine all ingredients with 1/2 cup water and blenderize until smooth.

Before You Eat Your Next Slice of Cheese

Everyone has at least one food weakness. Like if you were on death row and given your choice for one last thing to eat what would it be? Well for me that would be cheese. I am a cheese-aholic. Well, I should say, a reformed cheese-aholic. That’s right. I’ve been 3 years sober from cheese! Except for the occasional off the wagon for a party or something. But even then it is just a sliver or two.

The reason why cheese is so good is that it is loaded with fat. Saturated fat. The artery clogging kind of fat. And that is exactly the reason why it is a bad thing to indulge in.

So for the purpose of making a point I conducted a little food experiment. I melted 1/4 cup shredded cheddar cheese in the microwave allowing the fat to “oil off” from the protein mass. The result was pretty doggone disgusting.

Check out the first picture of the separated liquid saturated oil. Then the second picture of the oil that solidified at room temperature. Diets high in saturated fats drive up harmful LDL cholesterol which prompts blockages in the arteries.

Let’s face it, we all probably have some degree of plaque in our arteries. But switching over to plant-based eating can put the brakes on continued plaque formation and possibly even reverse the process.

The separated oil
Solidified at room temperature

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466936/

Veggie Cabbage Rolls

If I were to add another category to this blog called comfort food this recipe would definitely be in it. It is the perfect meal to make on a cold autumn day. When I dreamed this little baby up it happened to be a cold rainy day in September. The aroma of sautéed garlic and tomatoes permeated throughout the kitchen and then bam – once the red wine vinegar, black strap molasses and cinnamon were added that’s when the explosion of flavor happened! The smell of my veggie cabbage rolls baking in the oven literally drove me crazy. Finally, once pulled out of the oven and dished on my plate, I was able to enjoy this comfort meal while listening to the pouring rain and bolts of thunder. It is impossible to eat just one cabbage roll but you know what? The more you eat of this completely whole food, plant based, no salt, oil or sugar recipe the healthier you are. So second and thirds please!!

This meal works well alone or can be served with mashed potatoes. I mash up my potatoes with unsweetened almond milk and add nutritional yeast for a cheesy flavor. Yes, it is possible to make dairy-free mashed potatoes that are creamy and flavorful. Want a little extra flavor? Mix in little snippets of fresh chives.

Veggie Cabbage Rolls

Ingredients

  • 8 cabbage leaves
  • 4 garlic toes
  • 4 Roma tomatoes
  • 1 tbsp. red wine vinegar
  • 1/4 tsp. cinnamon
  • 1 tbsp. blackstrap molasses
  • 1 cup cooked couscous
  • 1 can reduced sodium tomato soup
Cabbage, Roma tomatoes, garlic, couscous, tomato soup, molasses and cinnamon
Couscous stuffing mixture

Directions

  1. Boil cabbage leaves until soft about 5 minutes
  2. Sautee 4 minced garlic toes and cut up tomatoes in a little water until aromatic
  3. Add 1 tbsp. red wine vinegar, 1/4 tsp. cinnamon and 1 tbsp. blackstrap molasses and stir for 8 – 10 minutes
  4. Stir in the cooked couscous
  5. Stuff the cabbage leaves and form into rolls
  6. Dilute the tomato soup with 1 can water. Pour a small amount on the bottom of a baking dish. Line the cabbage rolls over the tomato soup mixture. Pour the remaining tomato soup over the cabbage rolls. Sprinkle freshly ground black pepper over the top.
  7. Bake at 350 degrees for 30 minutes

A Deep Dive at the Health Benefits

The ingredient that takes center stage in this recipe is cabbage. Cabbage belongs to a family of vegetables referred to as cruciferous. Cruciferous vegetables (cabbage, broccoli, cauliflower, kale, Brussel sprouts) have a pretty interesting sulfur rich compound in them called sulforaphane. This compound has anti-cancer abilities. There are some pretty compelling evidenced based studies suggesting sulforaphane can protect chromosomes against damage and stop the metastasis (spread) of cancer.

There has also been some fairly recent studies on the effect of cruciferous vegetables on autism. A placebo controlled, double blind, randomized study of boys with autism found that eating 2 – 3 servings of cruciferous vegetables a day improved social interaction, behavior and communication within a few weeks. The medicinal properties of foods is rather intriguing isn’t it?

https://www.hopkinsmedicine.org/news/media/releases/chemical_derived_from_broccoli_sprouts_shows_promise_in_treating_autism

Yes, We Can Control Aging!

At the end of each chromosome is a cap called a telomere which keeps DNA from fraying. As we age telomeres get shorter which causes biological aging and age-related diseases like Alzheimer’s and Parkinson’s disease and cancer. I was shocked when I read that forensic scientists can actually look at DNA under a microscope to determine how old someone is based on telomere length.

Did you know cigarette smoking accelerates the rate of telomere loss threefold? Did you know that diets high in antioxidant rich foods like fruits, vegetables, legumes, nuts, seeds and spices are associated with longer protective telomeres? Did you know that diets high in refined grains (white flour, white rice and white bread), processed foods, meat, sweets and soda are linked with shortened telomeres? This has been scientifically studied. In fact, endorsing a healthy lifestyle causes telomeres to shrink less and actually grow more. This suggests it really is possible to reverse aging. Heck I’d be happy with just slowing things down a bit. So we do have control over how quickly we age and it’s never too late to get started!

https://www.ornish.com/wp-content/uploads/increased-telomerase-activity-and-comprehensive-lifestyle-changes.pdf