Month: August 2018

Fermented Pickled Carrot Sticks

Fermented Pickled Carrot Sticks

Wild Fermented Pickled Carrot Sticks A foolproof recipe that will help you easily ferment your own crunchy, refreshing and probiotic fermented pickled carrot sticks. No Starter Cultures Needed Wild fermentation is a method of fermenting that does not use starter cultures. Instead, wild fermenting involves 

Choose Wild Fermentation – How to Ditch the Scoby

Choose Wild Fermentation – How to Ditch the Scoby

The what, how, and why of wild fermentation. Before you decide to choose wild fermentation, you should probably know what it is right?
Wild Fermentation is the type of fermentation that doesn’t require a starter culture.

Adaptogenic Cocoa Peanut Butter Latte

Adaptogenic Cocoa Peanut Butter Latte

Adaptogenic Cocoa Peanut Butter Latte - Tayler Silfverduk - #healthyhotcocoa #glutenfreedrinks #glutenfreelife #celiacdisease #stressrelievingfood #focusfood #foodforfocus #stressrelief #adaptogens #adaptogenicfood #adaptogenicdrinks #dietetics #warmingfalldrink


Adaptogenic Cocoa Peanut Butter Latte


The powerful benefits of adaptogens are vast.

They help the body respond to stressors more efficiently.

Their ability to aid the body’s stress response makes them a powerful food to add to your diet.

A great way to add adaptogens to your diet is through drinks.

Add 1/4 tsp of ashwagandha powder to smoothies or coffee.

Or, you can make one of my delicious adaptogenic lattes!

This Adaptogenic Cocoa Peanut Butter Latte recipe is the perfect thing for chocolate peanut butter lovers who are looking to cash in on the benefits of adaptogens.

It’s creamy, it’s chocolatey, delicious, and easy to make.

This recipe uses ashwagandha powder, which has a variety of adaptogenic benefits.

Benefits of Ashwagandha:

– Assists in relieving anxiety and fatigue
– Improved Immunity
– Anti-Arthritic
(Tweed 2)

It’s important to safely source any “supplemental” powder. I bought my ashwagandha from this amazon store. They abide by Good Manufacturing Practices, which are among the highest standards in the world.


References:

Tweed, Vera. “Herbal Adaptogens for Immune Health & Energy.” Better Nutrition, vol. 78, no. 10, Oct. 2016, pp. 46-48. EBSCOhost, cscc.ohionet.org/login?url=http://search.ebscohost.com/login.aspx?direct=true&AuthType=cookie,ip,uid&db=a9h&AN=118137418&site=ehost-live.


Adaptogenic Cocoa Peanut Butter Latte

Cook Time7 mins
Total Time7 mins
Course: Breakfast, Drinks
Cuisine: Dairy-Free, Gluten-Free, Vegan / Plantbased
Servings: 1 person

Ingredients

  • 1 cup milk of choice I used cashew milk
  • 1 tsp Agave
  • 1/4 tsp cinnamon
  • 1/4 tsp ashwagandha powder
  • 2 tsp Cocoa Powder
  • 1 tbsp Peanut Butter

Instructions

  • Warm milk of choice either in a microwave or in a pot over the stove top
  • Transfer warmed milk and the rest of the ingredients to a blender
  • Blend on high until well-combined
  • Enjoy!

Notes

Make this an iced latte by throwing a few ice cubes after blending. I don't recommend not heating up the milk though, as it helps to make a smoother drink.
Be sure to consult your doctor to make sure that adaptogens are safe for you to take
Affiliate Disclosure: This post may contain affiliate links, which means I may receive a small commission, at no cost to you, if you make a purchase through a link.
Adaptogenic Matcha Tea Latte

Adaptogenic Matcha Tea Latte

Ingredients:
2 cups milk of choice
1.5 tsp matcha powder
1/4 tsp ashwagandha powder
2 tsp agave
1/2 tsp vanilla extract

Adaptogenic Vanilla Rose Latte

Adaptogenic Vanilla Rose Latte

Ingredients:
1 cup rose tea
1 cup milk of choice
1/8 tsp rhodiola rosea powder
1 scoop collagen peptides
2 tsp agave
1/2 tsp vanilla extract

The Powerful Benefits of Adaptogens

The Powerful Benefits of Adaptogens

I am fortunate enough to have an amazing internship that is constantly pushing and encouraging me to grow professionally, entrepreneurially, and educationally.

During one of the projects I assisted in, I had to learn about and discuss the powerful benefits of adaptogens. What I learned was so amazing that I must share it with you!


What are Adaptogens?

In his article Understanding Adaptogenic Activity: Specificity of the Pharmacological  Action of Adaptogens and Other Phytochemicals, Alexander Panossian describes adaptogens to “act as eustressors (i.e., “good stressors”) and as mild stress mimetics or “stress vaccines” that induce stress-protective responses” (3).

Adaptogens are substances found in certain plants that improve the body’s ability to respond to stressors.

A stressor can be anything causing your body to respond in a manner that’s outside of your body’s norm.

An example might be the tearing of muscle fibers when you are weight-training. In this case, an adaptogen can help the body respond to the tearing of your muscle fibers in a more efficient manner.

Adaptogens have proven to have neuroprotective traits (Panossian and Wikman), meaning they can protect against nerve damage.

They also help improve mental work capacity in the body when it’s undergoing fatigue (Panossian and Wikman). Specifically they assist with preventing mental exertion and they enhance attention (Panossian and Wikman).


How do Adaptogens Work?

They assist the body in regulating homeostasis.

They do this by working on a molecular level with areas of the body that mediate stress responses (Panossian and Wikman).

By working with the body to mediate stress, they provide us with the ability to adapt to stress more effeciently.


Types and Associated Benefits of Specific Adaptogens:

So how can an adaptogen benefit you?

What plants can help your body adapt to which stressors?

There are a variety of different Adaptogens out there but Ashwagandha, Cordyceps, Ginseng (American, Asian, and Siberian), Holy Basil, Rhodiola Roasea, and Maca (Peruvian Ginseng) are the ones I’ll discuss.

While they all help the body better adapt to different stressors, they each have been suggested to be specialized in helping the body respond to a specific few.


The Powerful Benefits of Adaptogens - Tayler Silfverduk -Have you heard people talking about adaptogens and wondered, what in the world are those? Look no further than this blog post which will easily break down what exactly adaptogens are and what foods have them!

Ashwagandha:

– Assists in relieving anxiety and fatigue
– Improved Immunity
– Anti-Arthritic
(Tweed 2)

Ginseng

◊ American and Asian
– Enhanced strength, stamina, & sports performance
– Improved blood sugar in type II diabetes
– Improved insulin function in type II diabetes
– Protective against cancer
– Enhanced immunity (leads to fewer colds)

◊ Asian
– reduced menopausal symptom
– improved menopausal heart health
– relieved cold hands and feet in women

◊ Siberian
– Enhanced immunity
– Enhanced physical activity & endurance
– Improved neurological health
– Healthier bones & cholesterol in postmenopausal women
(Tweed 3)

Holy Basil:

– Reduced impacts of stress
– Improved memory
– Boosted immunity
– Antimicrobial effects
(Erickson 1)

Rhodiola Rosea:

– Enhanced energy, endurance, and alertness
– Improved memory
– Reduced fatigue
(Tweed 3)


How to Incoporate Adaptogens into Your Diet

Make adaptogenic lattes!

Are you a coffee or tea drinker? Do you enjoy a good latte? Why not 1/3 tsp into your daily cup-o-joe! You could also harness the powerful benefits of adaptogens by tossing 1/3 tsp of adaptogenic powder into your smoothies, overnight oats, or chia pudding!

Need more guidance than that? I’ve prepared for you a series of adaptogenic lattes you can make to help harness the powerful benefits of adaptogens.

Try my Adaptogenic Cocoa Peanut Butter Latte, my Adaptogenic Vanilla Rose Latte, or my Adaptogenic Matcha Tea Latte.


How to Buy Adaptogens Safely?

While not an exhaustive list of things to look for in adaptogen suppliers, these are some things to be aware of!

– Look to see if the supplier abides by Good Manufacturing Practices (GMP)

– Check to see if it’s USDA Certified Organic

– Look for where it was produced. Some supplemental powders from india can be contaminated with toxic metals. If a supplement supplier does abide by GMP or isn’t USDA Certified Organic, I’d be weary.

These are some of the powders I have bought in the past that meet some of the criteria listed above.

I like the ashwagandha from this amazon store. They abide by Good Manufacturing Practices, which are among the highest standards in the world.

I like the Rhodiola Rosea from this store on amazon. It’s USDA organic which means it should be safe.

I really like Four Sigmatic products in order to get some adaptogens into my diet (not an affiliate link). I am 100% positive their products are safe.


Now what?

In summary, adaptogens are powerful substances found in plants that help the body improves its ability to adapt to situations.

If this article peaked your interest, I encourage to do more research to learn more about adaptogens.

Look out for some articles on adaptogens being posted on this blog as well.

Of course, if you want to take any of these herbal products, be sure to consult your doctor to make sure that they are safe for you to take.


References:

Erickson, Kim. “Adapt with Adaptogens.” Better Nutrition, vol. 79, no. 9, Sept. 2017, p. 40. EBSCOhost, cscc.ohionet.org/login?url=http://search.ebscohost.com/login.aspx?direct=true&AuthType=cookie,ip,uid&db=a9h&AN=124544630&site=ehost-live.

Panossian, Alexander. “Understanding Adaptogenic Activity: Specificity of the Pharmacological  Action of Adaptogens and Other Phytochemicals.” Annals of the New York Academy of Sciences, vol. 1401, no. 1, Aug. 2017, pp. 49-64. EBSCOhost, doi:10.1111/nyas.13399.

Panossian, Alexander, and Georg Wikman. “Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity.” Pharmaceuticals 3.1 (2010): 188–224. PMC. Web. 28 May 2018.

Tweed, Vera. “Herbal Adaptogens for Immune Health & Energy.” Better Nutrition, vol. 78, no. 10, Oct. 2016, pp. 46-48. EBSCOhost, cscc.ohionet.org/login?url=http://search.ebscohost.com/login.aspx?direct=true&AuthType=cookie,ip,uid&db=a9h&AN=118137418&site=ehost-live.


Affiliate Disclosure: This post may contain affiliate links, which means I may receive a small commission, at no cost to you, if you make a purchase through a link.

Purchase and use Adaptogens at you’re own risk.

Adaptogenic Lemon Matcha Bliss Bites

Adaptogenic Lemon Matcha Bliss Bites

Ingredients:
1 cup coconut flakes
1/4 cup almond flour
2 tbsp honey
1 tbsp coconut oil
1.5 tsp Four Sigmatic matcha tea powder
1 tbsp lemon juice

Cold Brew Mint Iced Coffee Recipe

Cold Brew Mint Iced Coffee Recipe

Ingredients:
1/2 cup ground coffee
4 cups water
1 tbsp fresh mint leaves

Hydrate and Caffeinate – Healthy Coffee Drinking Habits

Hydrate and Caffeinate – Healthy Coffee Drinking Habits

ShHydrate and Caffeinate - Healthy Coffee Drinking Habits - Tayler Silfverduk - Should you drink coffee? One day it's bad for you and the next day it's good, so which is it? Generally, drinking coffee provides a variety of health benefits.  #healthfood #healthfacts #healthtips #coffeefacts #coffeehealthbenefits #drinkcoffee #coffee #dietetics #nutritionfacts #nutritiontips #rd2be #learnsomethingould you drink coffee? One day it’s bad for you and the next day it’s good, so which is it?

Generally, drinking coffee provides a variety of health benefits. The general consesus is that 2-3 cups a day is a good amount to be drinking to be reaping the benefits of coffee.

However, that’s not to say that they aren’t other healthy coffee drinking habits that you should be including in your caffeine routine!

5 Healthy Coffee Drinking Habits


Hydrate and Caffeinate

Match the amount of coffee you drink with a glass of water.

Just a friendly reminder that the average adult needs to drink at least 8 cups of fluid a day.

To put that in perspective that is roughly 2 liters of fluid a day.

While coffee does count towards your daily 8 cups of fluid, drinking a glass of water before every cup of coffee can help you avoid drinking too much coffee, and potentially minimize the acidic impacts of drinking a lot of coffee at once.

Lastly, it can help you feel energized for longer. Drinking water alongside your coffee is thought to help prevent you from crashing from the energetic impact of caffeine.

Stay powered up for longer in a healthier manner by drinking a glass of water with every cup of coffee.


Switch over to Decaf in the afternoon

It’s no secret that sleep is an important part of health. It is vital to our survival and as such, ensuring we are getting good amounts of high-quality sleep is crucial.

While some people are less sensitive to caffeine than others, drinking coffee and other caffeinated drinks afternoon can start to have a negative impact on your quality of sleep.

During my time in Sweden, I watched my friends parents and family friends drink coffee at ALL hours of the day. Sometimes even before bed.

While maybe their bodies can handle it, I definitely notice a lack of quality sleep when I pick up a coffee later in the afternoon.

In fact, even when my body tells me I am exhausted, I lie awake and restless for up to 3 hours before I fall asleep on the nights where I had a coffee later in the day.

Ultimately decide what works best for your body, but a good rule of thumb is after 2 pm, put the coffee down and switch over to herbal decaf tea or cocoa.


Drink homemade lattes

There is something about adding cream and sugar to a cup of coffee that makes it turn into a decadent and comforting mug of joy. Am I right?

And there is no denying that having someone else make your latte for you somehow makes your coffee taste 10 times better!

However, buying already doctored iced coffees and lattes from coffee shops means you have no idea what’s in that delicious cup-of-joe.

Making your own homemade coffee drinks, however, means that you do.

Making the switch to drinking homemade lattes so that you have control of exactly how much sugar and cream was put into your energy boost is a latte better than leaving it up to the barista who has 20 other drinks to make too.

Why should you care how much sugar is in your cup-of-joe?

Well while that is an entirely other pandora’s box, I’ll just say a lot of recent studies are linking added sugars to a variety of chronic diseases.

That’s not to say that you can’t enjoy added sugars at all, in fact, current recommendations say that your diet should have less than 10% of its calories come from added sugar.

This means if you are following a 2,000 calorie diet that 200 calories should come from added sugars.

200 calories of added sugar = 50 grams of added sugar.

50 grams of added sugars is the equivalent of 12.5 tsp or roughly 4 tbsp.

Basically, if you’re trying to achieve a well-balanced healthy diet, you don’t have a lot of room for added sugars so controlling the amount you use in your lattes at home can help you manage them better.

However, this is not to say that you can’t enjoy a delicious coffee drink from a coffee place on occasion!

My rule of thumb is that I try to drink coffee made at home at least 4 days a week, and the rest is up to my schedule and chance.


Add in some cinnamon

Cinnamon is a naturally sweet spice. On the note of reducing and controlling the amount of added sugars in your cup of coffee, adding cinnamon to you daily mug could help.

Because it’s naturally sweet, added a few sprinkles of cinnamon to your coffee can reduce the amount cream and sugar needed to doctor your coffee to your liking!

Not only that, but cinnamon and coffee make a delicious flavor pairing. There’s a reason why there’s a cinnamon shaker at Starbucks.

Cinnamon also offers some health benefits that could upgrade your everyday cup of a coffee into an antioxidant healthful powerhouse.

Cinnamon is a carminative, meaning it can help with digestion. Additionally, it is an anti-inflammatory, antimicrobial, and can have beneficial impacts on blood sugar regulation.

This means it could help with inflammation, help fend off bacterial infections, and assist in blood sugar management.


Enjoy your cup

Make your morning / daily cup of coffee a part of your self-care.

If you’re anything like me, you look forward to your morning dose of antioxidants and caffeine.

Don’t waste the joy you experience from taking sips of your coffee but chugging it before you leave for work, or by sipping it in your longest morning meeting.

I mean you can still do those things but also make sure you carve out time in the morning to enjoy it too.

This means taking a few minutes to sip your coffee and enjoy the warm feeling of it hitting your stomach, or the delicious flavors mingling on your tongue.

Taking some time from your hectic morning to just let yourself enjoy your energizing cup-of-joe can set a positive tone or the day.

Self-care and giving yourself time to enjoy and experience the things you love is important to staying healthy not just physically but also mentally.

So the next time to make yourself a cup of coffee, take 5 minutes too just enjoy it.


Try out my Iced Mint Cold Brew recipe!

Shout out to my amazing friend Autumn for inspiring me to write this post! The beautiful brain behind “Hydrate & Caffeinate”!  Go check out her blog for awesome travel and lifestyle posts!