Stuffed zucchini that is low in FODMAPs and delicious!Read More
Low FODMAP Bolognese SauceRead More
Grain-free and low FODMAP frittatas.Read More
Seaweed salad that is low FODMAP, soy-free, and gluten-free.Read More
I am sensitive to nightshades and high amounts of FODMAPs, so I wanted to recreate a pozole recipe without nightshade with low levels of FODMAPs. And why I decided to recreate this traditional dish using a pressure cooker, which helps with adding more flavor to dishes.
Let me know how this works for you!
- 4 cups of dried Hominy or 8 cups of canned and drained hominy (you can decrease this amount to decrease your carbohydrate intake if appropriate - I normally use 1/2 of this amount)
- 4 lbs of Pork shoulder, diced into 1 ½ inch cubes
- 2 T of minced garlic chives
- 4 t of dried mexican oregano
- 4-6 whole bay leaves
- 1 pig feet (pig feet may be hard to find, so worries if you don't use it; you can use bone marrow or skip this ingredient)
- Bone broth
- Sea Salt
The following are ingredients you can add after cooking your pozole:
- Crushed dried oregano
- Sea salt
- Minced jalapeno (you can share this ingredient with people who can eat nightshades)
- Minced onions soaked in lemon juice (not a low FODMAP food, but you can offer this ingredient to other people who are not sensitive to FODMAPs)
- Chopped cilantro
- Sliced radishes (fermented ones work too)
- Slices of lime or lemon to squeeze over this stew
- Soaked the dried hominy overnight in at least 12-15 cups of water
- The next morning, braise the pork shoulder pieces in your pressure cooker.
- Pour soaked hominy (if you are using the already cooked canned version, don’t add the hominy until the end), garlic chives, oregano, bay leaves, pig feet, bone broth, and sea salt into mixture.
- Add enough bone broth or water so that it covers mixture (this can be about 6-8 cups). If you are using bone broth, feel free to use more.
- Cook at a high pressure for 40 - 45 minutes minutes. Then turn off heat. Allow the pressure to cool down before removing the cover.
- Uncover the the pressure cooker when the pressure has been completely released
- Remove the garlic cloves with a small sieve or just be careful not to eat them if you have trouble digesting them when serving yourself a bowl of this delicious stew.
The following can serve about 8 people.
- 8 ounces of wild caught roasted salmon, canned salmon, or sushi grade salmon.
- 1 cup of shredded carrots (lightly steamed them for easier digestion) or pickled diced carrots
- 1 cup of diced cucumbers
- 8-10 Green olives sliced in quarters
- 2 stalks of green onion (only the green part)
- 4 romaine lettuce
- ½ of avocado, sliced
- 2 T extra virgin olive oil (EVOO) or avocado oil (avocado oil is less favorable than EVOO and goes better with seasoned rice vinegar)
- 1 T lemon juice or seasoned rice vinegar
- A dash to 1/8 t sea salt (canned salmon may already be salted enough, so adjust accordingly - meaning add the minimum amount).
Additional stuffing or side entree for wraps
1 Cup of vermicelli noodles, cooked and drained
1 cup of sushi rice
Roasted potatoes with vinaigrette
- In a medium size bowl, place salmon in it
- With a fork smash your canned salmon so that it pulls apart (with sushi grade salmon or roasted salmon, you may want to use a sharp knife to dice it into 1/4 inch pieces).
- Add carrots, cucumbers, olives to salmon to mix together.
- In a small bowl, mixed dressing ingredients together.
- Pour dressing over mixed ingredients and mixed together.
- If you would like to add vermicelli noodles or sushi to this dish, you can add ¼ cup of noodles onto each lettuce wrap or leave it as side dish.
- Divide mixed ingredients into four parts and place each part into a lettuce.
- Top each lettuce wrap with green onions and two slices of avocado.
As an appetizer, this recipe serves 4 people. As a main dish, this recipe serves 1-2.
No diet will remove all the fat from your body because the brain is entirely fat. Without a brain, you might look good, but all you could do is run for public office. - George Bernard Shaw
Okay, your brain is not exactly all fat, but did you know that your brain is 60% fat and that every cell in your body needs fat, including the membrane (the fatty layer that surrounds each cell)? Currently, only two fatty acids (if you don't know what this means just know it is fat that comes from fatty fishes, egg yolks, and more) are essential for humans...Read More
In college I tried to understand the politics of violence through my studies and social activism. I came up with more questions than answers. Through my meditation practice and many other experiences, the more I was able to be with my anger and other emotions, the more peace I could offer to myself and others. What are your daily practice for growing peace in your heart and in your community? The actions can be as small as taking a breath, active listening with your partner or a stranger, to systemic policies. Peace is an act, not just a word.Read More
3 lbs of chicken thighs
5-6 cups of bone broth or water
2 medium sized carrots or 1.5 cups of it, chopped
2 celery sticks or 2 cups of it, chopped
1/4 cup onions, chopped*
1/4lb or 1 cup of green beans, chopped
3 crushed and peeled cloves of garlic*
2 bay leaves
A bush of parsley
3 t of sea salt
apple cider vinegar (ACV) or lemon juice
- Salt the chicken and place on pan in low medium heat. Braised Chicken until skin is golden.
- Add bone broth or water until chicken is covered in it. Then add bay leaves, bouquet garni, parsley, and garlic.
- Pressure cook chicken at high for about 8-10 minutes. Then turn off the heat and allow to cool so that you can remove the cover.
- After removing the cover, remove meat from pot to cool down. Remove bouquet garni and parsley or sieve it out.
- Add the carrots, green beans, onions to liquid soup.
- Pull chicken apart and add back to the liquid in the pot.
- Recover the pressure cooker.
- Cook the mixture at medium heat at low pressure for another 1 minutes . Allow to cool if you like vegetables with a soft texture or immediately cool the pressure cooker by pouring water on your pressure cooker or use the pressure release valve on your instant pot - depending on the type of pressure cooker you use, and uncover ASAP for crunchy vegetables.
- I like to add lemon juice or ACV to each serving size of this dish. Normally I use a 1/2 lemon or a teaspoon of ACV for each serving of 4 ounces of meat in each soup.
This dish will make about 6 serving sizes as a main course.
*If you are on a low FODMAP diet, take this ingredient out of the recipe or remove it after cooking. You can used infused olive oil with garlic or onion for flavoring as well.
After diving deep into using food for healing and joining a lot of online support groups, I have noticed a lot of people practicing the Autoimmune Protocol, Whole 30, and other forms of restrictive diets to scapegoat their food choices for all of their negative health symptoms. I see this happening when people are using food as their only tool for self-care and not viewing their health and wellbeing as a holistic lifelong journey.Read More
I eat white rice, even though I know it doesn't have as much nutrients as other plants and meat, because I enjoy it, it is convenient to make in batches, and is another source of starches. I just don't eat it every day and have learned to eat a smaller portions that seems to work for my body.
At one point, I use to not be able to eat without feeling ill, so I understand if this recipe may not appeal to you. If you have blood sugar issues, please be mindful of your portion size and eat it with other foods that contain protein. And make sure to add vinegar to it.
For additional nutrients and flavor, I added bone broth. I also suggested using vinegar or lemon juice after cooking this rice dish so that your postprandial blood sugar levels will not rise as high.Read More
For me I have noticed it to be helpful in seeking out information and community, but misuse of social media has been linked with with higher levels of anxiety and depression. So what are ways that we can best use social media? I got curious and did some research on how to minimize the stress social media for day #29 on 30 Days of Stress Management.Read More
1. Eat a Nutrient Dense Diet To Avoid Nutrient Deficiencies.
Nutrient deficiencies are associated with increase risk of PMS symptoms, so make sure you are eating a diverse amount of fresh fruit, vegetables, and animal meat to maximize your intake in nutrients. Women with dietary intake low in vitamin E, essential fatty acids (EFAs), selenium, calcium, glutathione, and vitamin D have been shown to have a higher risk in experiencing PMS symptoms.
Food Sources For Vitamin E
Spinach, Almonds, Chard, avocados, wheat germ, sweet potatoes, butternut squash, and sunflower seeds.
Food Sources For EFAs
Wild caught salmon, mackerel, egg yolks, herring, sardines, anchovies, cod liver oil, tuna, walnuts, flax seeds, chia seeds, and hemp seeds.
Food Sources For Selenium (caveat: the amount of selenium in food depends on the soil it was grown in)
Brazil nuts, halibut, sardines, wild caught salmon, grass-fed beef, beef liver, chicken liver, and pasture raised eggs.
Food Sources For Calcium
Raw milk, broccoli, sardines with bones, watercress, kale, cheese, bok chop, okra, and yogurt.
Food Sources For Glutathione
I have written an article that goes more into depth about food sources for glutathione here.
2. Get Light and Experiment with Eating Dark Chocolate
Direct natural light and the polyphenols in dark chocolate induce the release of Nitric Oxide (NO), which promotes blood vessels to dilate. The caveat with direct natural light is to avoid sunburns and the caveat with dark chocolate is that if you are sensitive to theobromine (a stimulant in dark chocolate), try experimenting with how much works for you and maybe eating it earlier than later in the day to avoid negative effects on your sleep. I talk more about theobromine in the following video.
My last thoughts on light and dark chocolate is that at the end of the menstrual cycle, estrogen takes a dip. Since estrogen works as an antioxidant and blood vessel dilator, I am guessing that getting direct natural light and the polyphenols in dark chocolate may function to subsidize this dip in estrogen levels for people with nutrient deficiencies. This is a guess and still needs to be tested, but I wanted to share my thoughts in case any researchers are looking for new hypothesis to test. Hint, hint!
You can read the following articles for more information about direct natural light and dark chocolate.
3. Practice Meditation and Yoga
Practicing meditation and yoga can help manage stress help and with emotional self-regulation, so I am not surprise that research has shown that both practices can help manage PMS symptoms.
You can listen to some of my meditation recordings on my website and Youtube.
These tips are part of a longer project I am doing on Instagram, called 30 Days Of Stress Management. If you want more stress management tips, check out past blog posts or my Instagram account at Riosstrength. There is a link to my Instagram account at the bottom of each page on my website, if you cannot find my account through my handle.
If you would like more help, I offer private sessions in San Francisco and online. For a free consultation, please email me. In May, I plan to offer an integrative group programming (movement, meditation, and holistic nutrition). Click here for more information.
- Fathizadeh, S., Amani, R., Haghighizadeh, M. H., & Hormozi, R. (2016). Comparison of serum zinc concentrations and body antioxidant status between young women with premenstrual syndrome and normal controls: A case-control study. International Journal of Reproductive Biomedicine, 14(11), 699–704.
- Chocano-Bedoya, P. O., Manson, J. E., Hankinson, S. E., Willett, W. C., Johnson, S. R., Chasan-Taber, L., … Bertone-Johnson, E. R. (2011). Dietary B vitamin intake and incident premenstrual syndrome. The American Journal of Clinical Nutrition, 93(5), 1080–1086. http://doi.org/10.3945/ajcn.110.009530
- Chocano-Bedoya, P. O., Manson, J. E., Hankinson, S. E., Johnson, S. R., Chasan-Taber, L., Ronnenberg, A. G., … Bertone-Johnson, E. R. (2013). Intake of Selected Minerals and Risk of Premenstrual Syndrome. American Journal of Epidemiology, 177(10), 1118–1127. http://doi.org/10.1093/aje/kws363
- Saeedian Kia, A., Amani, R., & Cheraghian, B. (2015). The Association between the Risk of Premenstrual Syndrome and Vitamin D, Calcium, and Magnesium Status among University Students: A Case Control Study. Health Promotion Perspectives, 5(3), 225–230. http://doi.org/10.15171/hpp.2015.027
- Deutch, B. (1996). Painful menstruation and low intake of n-3 fatty acids. Ugeskr Laeger. Jul 15;158(29):4195-8.
- Sohrabi, N. Kashanian, M. Ghafoori, S.S. Malakouti, S.K. (2013). Evaluation of the effect of omega-3 fatty acids in the treatment of premenstrual syndrome: "a pilot trial". Complementary Therapies in Medicine. Jun;21(3):141-6. doi: 10.1016/j.ctim.2012.12.008. Epub 2013 Jan 16.
- Shaik, M. M., & Gan, S. H. (2015). Vitamin Supplementation as Possible Prophylactic Treatment against Migraine with Aura and Menstrual Migraine. BioMed Research International, 2015, 469529. http://doi.org/10.1155/2015/469529
- Dadkhah, H., Ebrahimi, E., & Fathizadeh, N. (2016). Evaluating the effects of vitamin D and vitamin E supplement on premenstrual syndrome: A randomized, double-blind, controlled trial. Iranian Journal of Nursing and Midwifery Research, 21(2), 159–164. http://doi.org/10.4103/1735-9066.178237
Direct Natural Light and Dark Chocolate
- Einon, D. (1997).The influence of ambient light and menstrual status on the moods of a nonclinical population of young women. Psychosomatic Medicine. Nov-Dec;59(6):616-9.
- Mendelsohn, M.E. Karas, R.H. (1994). Estrogen and the blood vessel wall. Current Opinion Cardiology. 9(5):619-26.
- Aan Het Rot, M. Miloserdov, K. Buijze, A.L.F. Meesters, Y. Gordijn, M.C.M. (2017). Premenstrual mood and empathy after a single light therapy session. Psychiatry Research. Jun 16;256:212-218. doi: 10.1016/j.psychres.2017.06.052. [Epub ahead of print]
- Magrone, T., Russo, M. A., & Jirillo, E. (2017). Cocoa and Dark Chocolate Polyphenols: From Biology to Clinical Applications. Frontiers in Immunology, 8, 677. http://doi.org/10.3389/fimmu.2017.00677
- Wan, Y. Vinson, J.A. Etherton, T.D. Proch, J. Lazarus, S.A. Kris-Etherton, P.M. (2001). Effects of cocoa powder and dark chocolate on LDL oxidative susceptibility and prostaglandin concentrations in humans. Am J Clin Nutr. Nov;74(5):596-602.
Meditation And Yoga
- Wu, W.L. Lin, T.Y. Chu, I.H. Liang, J.M. (2015). The acute effects of yoga on cognitive measures for women with premenstrual syndrome. Journal of Alternative Complementary Medicine. Jun;21(6):364-9. doi: 10.1089/acm.2015.0070. Epub 2015 May 12.
- Bharati, M. (2016). Comparing the Effects of Yoga & Oral Calcium Administration in Alleviating Symptoms of Premenstrual Syndrome in Medical Undergraduates. Journal of Caring Sciences, 5(3), 179–185. http://doi.org/10.15171/jcs.2016.019
- Tsai, S.-Y. (2016). Effect of Yoga Exercise on Premenstrual Symptoms among Female Employees in Taiwan. International Journal of Environmental Research and Public Health, 13(7), 721. http://doi.org/10.3390/ijerph13070721
Today, I would like to talk about expressing your thoughts for stress management. Most likely, you feel busy. And I going to assume that living an on the go life is more accepted than slowing down to allow self-reflection in your world, but by not allowing yourself space and time to listen to your thoughts, it can be easy to wait until you fall asleep to process your thoughts - which can make it hard to go asleep and stay asleep. To improve your sleep, which is super important for so many reasons, I highly recommend you create a time and place to process your thoughts before you go asleep. You can do this by writing or expressing your thoughts to someone who knows how to listen - this person could be a therapist or really thoughtful and mindful friend.
For example today, I went to a class on vlogging (blogging for videos) like a boss with Amy Schmittauer from www.vloglikeaboss.com. I had time to speak with Amy who really listened to me. From this conversation, I realized the obstacle for me that I was trying to solve was actually the way I was thinking about it. By Amy holding space and allowing myself to express these thoughts, I was able to resolve my issue and reduce my stress stress levels.
If you have more questions, I offer private sessions in San Francisco and online. For a free consultation, please email me. In May, I plan to offer an integrative group programming (movement, meditation, and holistic nutrition). Click here for more information.
Passion! Having a job or hobby can add a lot of pleasure to your life. The key thing is to have a harmonious passion and an obsessive passion for sustainability and to not add more negative stress to your life. I will soon post a microblog on my website at www.angelesrios.com that will have links on to develop your passion and to support a harmonious one. Go check it out! I hope this works helps you and me too. My passion to help people move better through yoga therapy, pilates, and nutrition. I want to practice this passion for as long as I can and am looking for support on how to make it more harmonious in my life. What is your passion and how can you make it more harmonious?Read More
Just move! Movement helps your ❤️ to circulate all the good stuff to each cell and take away toxins your body doesn't need. In such a sedentary world, most people could benefit in moving more. In science, movement helps with energy metabolism and more. In yoga, movement can help with self-regulation. In relationships, it can help people connect. Movement is beautiful and not something I take for granted after losing a lot of it when I was super sick. Even if you can just move your eyes or hands, movement can shift your attention, mindset, physiology and more. How can you move more and make it more fun?Read More
Eat your greens! Eating foods that are green can help you manage stress because they are a great source of micronutrients. Green foods contain micronutrients ranging from magnesium that can help your muscles relax to B-vitamins like folate that helps with energy metabolism. Another reason to eat greens is that they contain polyphenols (what makes olive oil bitter and green) that helps manage inflammation. These polyphenols might even be why olive oil has been shown to more cardioprotective than other fats (I will go into this more in a later post). I hope these are enough reasons to help you eat more greens and olive oil!Read More
When I am rested and in a flow state, I noticed my curiosity expands. To me, not being curious is a sign that I am burned out or feeling some form of stress. In research, curiosity is associated with positive emotions, expanding empathy, better healthcare, survival, and more. On the extreme opposite end, lacking curiosity can be a sign of depression or other diseased states. What are ways that you can support your curiosity?Read More
Can we all agree that dark chocolate is amazing?! I want to talk about dark chocolate for stress management because it is a great source for polyphenols, which can induce nitric oxide that helps relax blood vessels and is cardio protective. So the next time you eat chocolate, make sure that it is dark chocolate. Lastly, if you are sensitive to caffeine, don't have it at night or a lot of it. I plan to write more about dark chocolate on my blog, so click on my bio link for more information.Read More
Today, I want to talk about body scanning. Body scans is a yoga practice to help calm the mind and prepare oneself for meditation. It is also a technique to connect with the present moment and a higher being. In today's world, it is easy to get lost in one's thoughts. Practicing body scans can help with moving beyond thoughts and to one's physical self and more.
I recommend doing this practice after exercising or doing some type of movement - like walking, weights, or an asana practice.
You can start with larger parts of body (ex. sensing your legs, trunk, head). Then you can practice opposites (ex. the left leg, right leg; left arm, right arm; left ear and right ear).
Here are two YouTube video for a meditation I did outdoors at a park in 2015. I hope to get better audio in the future, so stay posted!
For the next video, The Parrots from Telegraph Hill seem to have traveled to other parts of San Francisco. And boy, do they like to let everyone know they are around. For this edition, they fortunately didn't squawk at audible distance, but boy were they having lots fun before this recorded version. Going with the flow with nature was an opportunity for me to practice mindfulness!
If you have more questions, I offer in private sessions in San Francisco and online. For a free consultation, please email me.