readers request

Readers Request: Water

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Readers Request: Water – “I don’t like water but I know I need it- so how can I convince myself to drink it?

Most of us are aware of the importance of drinking enough water. Getting our daily dose of water helps our organs perform their functions, keeps our skin clear and hydrated, and allows physical action in our bodies to flow smoothly. Even with this knowledge, it can still be challenging to drink all the water our bodies deserve daily. In the summer, when we tend to play hard, sweat and spend prolonged time in the sun, drinking plenty of water is critical. Those who are not drinking enough may experience poor digestion, sluggish thinking, skin breakouts, headaches, bad breath and general fatigue.

To start your day right, set a large glass of water by your bed each night and drink it when you wake up. Drinking water first thing in the morning pulls out toxins from the previous day and freshens your system for the day ahead. Keep a bottle of water accessible throughout the day, whether you are on the go or at a desk. Having a bottle of water close by will remind you to take a sip when thirsty. The first sip will usually let you know how much more water you need. A sip or two may be enough, or you may need a big glass. If you drink most of your daily water before early evening, you most likely will not be thirsty before bed. This is good, because drinking before bed and then waking to use the bathroom disturbs your peaceful night’s sleep.

What about quality? Some people like bottled water, while others prefer filtered water. The key is to like the taste of the water you are drinking, and the water should agree with your body. If the taste of plain water is unappealing, experiment to see how you can make it tasty and drinkable. Try adding a few mint leaves, a wedge of lemon, a sprig of parsley, slices of cucumber, a twist of lime or a squeeze of orange to make water more tempting, or to jazz up your routine. Also, drinking tea or [fresh] juice and eating raw fruits and vegetables contribute to the hydration process.

 

© 2010 Integrative Nutrition 5/10

Do you feel like you are drinking enough water?

Readers Request: Nutritional Yeast

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Last week Kara sent me an e-mail inquiring about nutritional yeast and I’ve decided that it is a perfect question for a ‘Readers Request’. Here is her question:

When I became vegan I was clueless as to what nutritional yeast was and what to do with it.  Now I am a nutritional yeast addict and my husband and I constantly joke that I should go into therapy because of it.

So what exactly is nutritional yeast?

  • Nutritional Yeast is an inactive yeast that has a nutty cheesy flavor and is frequently used to make vegan cheeze sauces.
  • Nutritional Yeast is low in sodium and fat and is a great source of Vitamin B-12 which can otherwise only be found in animal products.

Where can you find nutritional yeast?

  • Check out your local natural food store or co-op in the bulk section.  You can find it in large flakes and small; also try to find Red Star- it is my favorite brand.
  • If you can’t find it in store you can go online and there are a number of vegan sites that sell it as well as online bulk shops.

How do I use it?

  • It is great as a topping for popcorn or sprinkled on edamame.
  • Mix a little in with your Earth Balance and garlic to make a great garlic bread spread.
  • Sprinkle into a stir fry, in/on pasta dishes or in soups/stews.
  • Make a great mock parmesan by pulsing 1/2 cup nutritional yeast, 1/4 cup sesame seeds and 1 teaspoon salt in your food processor and sprinkle on soups, salads and over pasta.
  • Then of course there are cheeze sauces such as the one I made tonight:

  • 1/2T olive oil
  • 3 large cloves of garlic minced
  • 10 cherry tomatoes, quartered
  • 1T arrowroot (or cornstarch or potato starch)
  • 1/2t Italian Seasoning
  • 1/2t chili flakes
  • 1/2T garlic powder
  • 1/2T salt
  • 1/2T black pepper
  • 1 heaping tablespoon nutritional yeast
  • 1 cup unsweetened almond milk (or your favorite non-dairy milk)

Place garlic and oil in a cold pan and heat on low for 5 minutes; this will infuse the oil.  Add in the tomatoes and turn the heat up to medium and saute for 5 minutes until the tomatoes start to soften. Stir in the spices and arrowroot until everything is mixed together.  Stir in the almond milk and the nutritional yeast; bring to a boil to thicken and then turn off.  If the sauce gets too thick add a little more almond milk.  Serve this over pasta or your favorite veggies.  I served mine over vegan ravioli and steamed broccoli.

Q: What is your favorite way to use nutritional yeast?