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JENNIFER RUMANCIK, ND
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BLOG POSTS

Quinoa Congee Recipe

9/12/2020

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ngredients: 
  • ~ 4 Chicken thighs / legs or left over chicken bones to make broth / homemade broth
  • 1.5 cups quinoa, or rice (white or brown)
  • 1-2 bouillon cubes
  • 1-2 tbsp sesame oil

Garnishes: 
  • Green onion (optional)
  • Japanese seasoning - red chili flakes, peppercorns, black & white sesame seeds,  poppy seed, orange zest, wasabi, nori seaweed flakes (optional)
  • Smoked tofu (optional)
  • Red wine vinegar (optional)
  • Radish (optional)
  • Pork floss (optional)

*If you are curious Japanese seasoning contains red chili flakes, peppercorns, black & white sesame seeds, poppy seed, orange zest, wasabi, and nori seaweed flakes.   

Directions: 
Add the chicken bones to a large pot of water and boil until the meat is falling off of the bone.  Remove and once cooled separate the meat from the bone saving the meat for later. 
Add the quinoa and top up the water to about 8 cups and keep at a low rumbling boil until the quinoa seeds start to break apart and the entire mixture becomes thick and mushy.  This may take hours and you may need to add more water if it is sticking to the bottom of the pot. 
Towards the end you will want to be stirring constantly or remove it from the heat and let it sit and cool.  As it cools it will become even thicker.  Add the meat and sesame oil just before you take it off of the stove. 

To eat add any toppings of your choice.  My favorite is the Japanese seasoning, smoked tofu and green onion! 

To speed up the process you can start with pre-made broth or simply use bouillon only.

Enjoy!  


Congee is one of my favorite things to eat when it is cold and rainy outside or when I feel a cold coming on.  It is also great to eat on a detox or when your digestion seems a bit off.  It can be made with any type of rice and tastes just as good! 

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Loneliness, Social Isolation, and Increased Inflammatory Markers

4/9/2020

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As reported by science daily a new research journal has just come out in the Neuroscience & Biobehaviour Journal.   It shows that social isolation may be associated with increased inflammation.  The research involved a systemic review of 30 studies looking at the effects of both loneliness and social isolation on inflammation.  Loneliness showed to increase interleukin-6 while social isolation showed to increase C-reactive protein and fibrinogen and men were more likely to display these inflammatory markers compared to women.
Based on this research I think we need to take a look at the difference between loneliness and being alone because the two are quite different.  One we can control and the other we cannot.  The one we cannot is simply an emotion - lonely and by recognizing it in the body it seems to come less often, being aware of each time you feel it allows one to redirect any negative thoughts about it, and journaling helps to get to the bottom of it! 
Now, with the lock-down dealing with the being alone issue is going to be more challenging, but not impossible.  The internet makes it easier and easier to connect; so, next time you are having a meal way not do it over Skype or messenger and with someone else?  Don't have anyone else google "Mukbang" and your guaranteed to find someone to eat with.   Netflix now has party extensions where you can get a group together and all watch at the same time.  Or my absolute favorite, having a glass of wine or cider with a friend while doing an online painting or drawing tutorial!  

If none of this works get outside into nature, do some yoga / online dance classes, keep busy cleaning and organizing, or learn a new skill!   Your health depends on it! 
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Photo by Taryn Elliott

References:
https://www.sciencedaily.com/releases/2020/03/200305132136.htm?utm_source=All+Professionals+%28Matrix+Minutes%29&utm_campaign=9b29e82735-EMAIL_CAMPAIGN_2020_01_22_10_08_COPY_01&utm_medium=email&utm_term=0_d022cb60ef-9b29e82735-453646597

​
https://www.sciencedirect.com/science/article/abs/pii/S0149763419308292?via%3Dihub
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Gluten Free Soft and Chewy Oat Baguette

4/5/2020

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Prep 15min    Cook time 50-70min

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Ingredients
  • 3 Tbsp psyllium husk powder (not seed or husk)
  • 1 cup water
  • ¾ cup non-dairy milk
  • 2 Tbsp apple cider vinegar
  • 2 Tbsp honey or maple syrup
  • 2 Tbsp oil
  • 1 cup finely ground oats into a powder
  • 1 cup rice flour
  • 1 tsp salt
  • 1 tsp baking powder
  • 1 tsp baking soda
¼ cup oats or oat flour for dusting on the top
Directions
Preheat the oven to 350 degrees.  In a mixing bowl, whisk the psyllium husk powder, water, milk, and apple cider vinegar.  Once it turns into a thick gelatinous mixture add the oil and honey.  Next add all of the dry ingredients just until the dry ingredients are mixed in.  If it is overmixed it will become very hard. 
Lightly roll onto a floured surface and form into two small and narrow rolls.  Dust the top with rolled oats or simply dust with oat flour (if dusting on oats you can slightly wet the top of the loaf to help them stick). 
Bake on parchment paper or on a lightly oiled baking sheet for 50-70 min (this will change based on how wet your dough is and the type of flour you use).

Note: you can use all different types of flours or combinations of them; you do not need to use oat flour.  I have made this using all brown rice flour and it comes out drier so add extra oil (~1Tbsp).    
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Enjoy!
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Gluten-Free Vegetarian Seaweed Wraps

3/30/2020

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  A healthy spin on the classic wrap! 
Gluten Free Vegetarian Seaweed Wraps, Recipe and picture: Jennifer Rumancik

Ingredients:

  • Seaweed wraps
  • Avocado, cut into strips
  • Arugula
  • Sprouts
  • Carrots, sliced
  • Peppers, sliced
  • Creamy sesame salad dressing (or any dressing of your choice)

Directions:

Prepare all of your vegetables and have them ready to go.  Using scissors cut your seaweed wraps in half.  Line an assortment of your veggies, arugula, and sprouts on one side of the seaweed and roll up into a cone like shape.  I like to put the salad dressing on the lettuce with the veggies on top so that the seaweed does not get soggy and break open.  To get the edges to seal, wet them with water and press against the body of the wrap.  Next, slightly wet the bottom of the wrap and fold it upwards, again pressing smoothly to allow it to seal.
Enjoy.
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Medicinal Mushroom Immune Boosting Soup Recipe

3/13/2020

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Click here for my latest recipe!  (it is also found in the recipes section!)
Medicinal Mushroom Immune Boosting Soup Recipe, Creator: Jennifer Rumancik

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CORONA VIRUS (COVID-19) FACTS, PREVENTION, & IMMUNE BOOSTING NUTRICEUTICALS

3/13/2020

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Facts on Corona Virus 2019: 
  1. The outbreak started in Wuhan, China a highly populated city of over 11 million. It is believed to have an animal origin.
  2. There are many different types of coronavirus (including SARS), but it is the Corona virus 2019 (COVID-19) that is making the headlines the past few months.
  3. It is thought to have an incubation period of five to seven days (but up to14 days) where the virus is in the person’s body, but they are not yet symptomatic.  This is why social distancing and all the lock downs are occurring.  When symptoms do appear, they come on suddenly.
  4. The first signs of COVID-19 are fever, cough, and shortness of breath. If you develop any of these symptoms and have been in close contact with someone who has recently travelled please self isolate and call the health clinic nearest you to get tested and potentially treated if conditions are severe.
  5. People at an increased risk are the immunocompromised, individuals with compromised lung capacity (including asthmatic patients), patients with hypertension and diabetes and those taking high doses of steroids over a long period of time.
  6. COVID-19 can make anyone sick regardless of their ethnicity or race. This is not a disease that affects individuals of Asian decent – it appears to be affecting all ethnicities equally so please stop the stigma. 
  7. For each person who gets infected it is believed they will transmit it to two or three others whereas with the common cold it is thought to only be transmitted to one other person.  This is the most serious issue around COVID19 as it has the potential to overwhelm our hospitals. 
  8. The mortality rate does seem to be higher than the common cold.  According to the united states alone 12,000-61,000 people die each year from influenza (the common cold).  COVID does not seem to have a higher mortality rate, but does have a higher infectious rate.
  9. Taking aspirin or Ibuprofen may worsen symptoms however, this is not proven but a recommendation from Frances Health minister.  The correlation I can see is that NSAIDs (Nonsteroidal Anti-inflammatory Drugs) not only dampen the inflammation, but also one’s natural immune response.  There are times when inflammation is beneficial and in response to pathogens such as COVID it is crucial. 
What you can do at home to prevent infection:
→ Wash your hands often. This involves scrubbing your hands with soap for at least 20 seconds ensuring you get in between the fingers.
Avoid touching your eyes, nose, and mouth with unwashed hands.
→ Cover your cough or sneeze with a tissue or use the inside of your elbow.
→ Wipe down surfaces, door handles, keyboards, phones, etc.  You can try 2-4 L of water mixed with ¼ ½ cup of bleach (ensure that you wear gloves while cleaning).  Now, because bleach is quite toxic, I prefer 3 - 5% hydrogen peroxide – it is safe to get on your skin and is just as effective! 
→ Ensure you are getting enough sleep and you are managing your stress levels. Both stress and poor sleep can significantly impact one’s immune system.  This includes fear around becoming infected as well as negative thoughts around the entire situation.  Try having gratitude each day as well as positive affirmations.  Throughout the past month I continue to tell myself that I will not get sick and that I have a rock-solid immune system.  This may sound crazy, but placebo has proven to be effective even when one knows it is placebo.  There are also people like Wim Hoff and students he has trained that have had E.coli injected their blood and they do not get sick!  
→ Fresh chopped garlic. Garlic is a great anti-viral and anti-bacterial. Just ensure you chop it fresh and let it sit for ~ 10min exposed to air (this activates the allicin) and either eat on food or swallow down with water. I typically tell people one clove per day, but it is safe to increase up to 5 cloves if sick in divided doses.  Note: organic garlic will offer a bit more medicinal properties and you will need less of it.  
→ When eating fish and meat ensure you are cooking them to a temperature of 70 degrees Celsius inside – this will kill off any virus’ that may be contained in the tissues (we don’t need to be exposed to any additional viruses through this period).
→ Fasting – have you noticed when an animal is sick that they stop eating? This isn’t something to be concerned about, but rather recognized as a valuable healing technique. Digestion actually takes up a huge amount of one’s daily energy and by not eating or eating only very lightly (grandmas chicken soup broth) you allow the body to do what it is designed to do – heal!
→ Medicinal Mushroom Immune Boosting Soup (attached).  Mushrooms are great for boosting and supporting the immune system.  There are books written on them and a ton of research – with your extra time look it up and try the soup! 
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​Emergency kits for prevention and treatment:
 
Before it hits:
  • Oscillococcinum homeopathic
  • High dose probiotics
  • Echinacea
  • Astragalus
  • Galium (Cleavers)
  • Vitamin C & D

Once it hits:
  • Colloidal silver
  • Elderberry
  • Medicinal mushrooms
  • Andrographis
  • Wormwood
  • Oregano
  • Goldenseal
  • Zinc
 
*Remember it is important to get high quality supplements where you now exactly what ingredients are in them without any contamination!
 
Need a bit more info - book in for a naturopathic consult!   

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Eating Fish responsibly - Risks of Heavy Metal Bioaccumulation

1/20/2020

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Finding fish free of contamination

Fish bioaccumulate heavy metals.  You may ask what does this mean?  Have you heard of a food chain?  Simply put, it is that smaller living organisms are eaten by larger organisms.  With regards to water bodies it involves bacteria, fungi, archae, and protists at the very bottom, which break up debri - these are the "decomposers" so to speak.  Next, phytoplankton (similar to a primitive plants needing sunshine to operate) take up minerals from the water, which they need to survive.  Zooplankton eat phytoplankton and small and large fish eat both. 

It becomes alarming when a water body does not have a bio-film of oxygen along the bottom, which acts to contain heavy metals.  Without it, heavy metals contained in the soil will circulate up into the water column (this is very common in small water bodies, especially if contaminated with fertilizer / sewage).  Also alarming is any industrial waste being secreted into water bodies. 

Similar to the way plants confuse heavy metals with minerals (both having similar electron configurations) they are readily taken up by algae and work their way up the food chain.  Thus, the larger the fish the greater the potential for contamination.  Also, the older the fish the more time it has had to bioaccumulate these heavy metals. 

Listed here are two great resources, one the Environmental Working Group's Fish guide, where different fish are measured for their mercury content and ranked from most toxic to least (this is particularly important for females trying to get pregnant or who already are or anyone who suspects they may have much heavy metals in their body).  The second is an article writen by Oceanus magazine, which shows how a heavy metal such as mercury can accumulate up the water column.  

I will be writing about heavy metal toxicity in future articles along with detox so please stay tuned.  Until then please eat fish responsibly.  

​Thank you for reading!


EWG Fish guide:
fishguide_-_ewg.pdf
File Size: 445 kb
File Type: pdf
Download File


​Oceanus magazine article:
​https://www.whoi.edu/oceanus/feature/how-does-toxic-mercury-get-into-fish/ 
Seafood Calculator based on age, sex, and weight: 
https://www.ewg.org/research/ewg-s-consumer-guide-seafood/seafood-calculator?fish_form_weight=139&fish_form_age=adult&fish_form_gender=F&fish_form_pregnant=N&fish_form_heart_disease=N
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Poppy Seed Cashew Bar

1/15/2020

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Amazing healthy Poppy Seed and Cashew Bar Recipe
Ingredients
  • ¾ cup small seeds (preferably raw); poppyseed (ground), flax, chia, hemp hearts, sesame – my favorite is poppy seed!
  • ¾ cup larger seeds or nuts (again preferably raw); pumpkin, sunflower, cashew, almond, walnut – my favorite is cashew! 
  • 1 cup shredded coconut
  • ½ cup honey (warmed for easy mixing)
  • a pinch of salt (omit if nuts are roasted with salt)
  • 1tsp vanilla (optional) 
Directions:
Preheat oven to 325F.
Mix all ingredients together in a bowel and add to an 8x8” pan lined with parchment paper.  Pack down very firmly until you have a nice smooth surface. 
Place in oven for ~ 40-50 min.  Cook for less time to have chewy bars (40 min) and cook for more time to have crispier bars (50 min).  Take them out of the oven when they are perfectly golden!  Let cool then cut.  

Notes:
You can use maple syrup or sweetened condensed milk instead of honey, but be sure to add 1 tablespoon of ground flax.  They will be crumbly, but will still taste great!

Health benefits: Poppy seed is high in fiber, B vitamins, calcium, phosphorous, iron, magnesium, and zinc.

Quick Version: mix 1.5 cup ground poppy seed, 1 cup chopped nuts, 2/3 cup honey.  Microwave for a few minutes and pack into a tray and let cool.  

Variation - try Goji berries or your favorite dried fruit!
Poppy seed dessert with gogi berries
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The Secret to Aging in Reverse Revealed by Harvard Professor - David Sinclair

12/20/2019

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Who says we have to age?  Is aging a disease?  A great interview with leading researcher David Sinclair, check it out below! 
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Lentil, Parsley, & Smoked Tofu Clear Broth Soup

12/20/2019

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​Prep 15 min   I   Cook time 30 min
Epic Lentil, Smoked Tofu, Parsley Soup Recipe
Ingredients
  • 3 celery stocks, chopped
  • 3 tablespoons oil
  • 2 cups lentils (soaked overnight)
  • 4 cups chicken, beef or veggie broth
  • 1 tbsp Braggs or soya sauce (optional)
  • 1 cup chopped onion or sliced leeks
  • 1 pkg smoked tofu, cubed
  • 1 head fresh parsley, chopped
  • Salt & pepper to taste

Directions:
Chop celery and sauté in a small amount of oil until translucent.  Add veggie broth or water and some bouillon cubes as well as the lentils and keep at a gentle boil until lentils become soft enough to eat.  Next add the fresh sliced leaks, parsley, and smoked tofu.  Flavour with pepper and salt.  Enjoy.

​Notes:
A fantastic healthy, high fiber soup good for almost any diet type.  Leeks can be substituted for onion if you sensitive (particularly for SIBO).  Also, the smoked tofu can be omitted or replaced with regular tofu – try to buy organic and GMO free as soy is a highly sprayed crop. 


  • ​Vegetarian
  • Gluten free
  • Paleo
  • Dairy free
  • Low carb
  • Low allergenic
  • Anti-inflammatory
  • High fiber
  • Detoxifying
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  • Services
    • Naturopathic Consults
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