Have you ever been told you're high maintenance? Nutritionally, we all are - to sustain and maintain health, our body's daily requirements cuts a lengthy list - water, carboyhdrates, proteins, fats, vitamins, minerals. But unlike the image of "more is better", only small amounts of some things are needed: more accurately, sometimes just a trace.
The mineral, iodine, is one such example. My alert to its significance came after reading a friend's blog with her iodine story, and more recently, a chat with my niece about her markedly reduced pain from (benign) breast cysts - since using iodine supplementation.
What does iodine do?
-- helps metabolize excess fat
-- necessary for physical and mental development (why it's so important for women of childbearing age and children)
-- produces thyroid hormones that regulate the body's metabolic energy
What's the scoop on how much, too much?
-- no significant danger of iodine toxicity from a natural diet
-- small risk of chronic iodine excess, but care should be taken with supplements - excessive amounts can reduce thyroid function, possible effects are a metallic taste or sores in the mouth, diarrhea, vomiting
-- worst case deficiency - goiter disease: the thyroid gland doesn't have enough iodine to manufacture hormones and as the cells are trying to trap more iodine they swell, eventually causing the whole gland to enlarge
What contributes to iodine deficiency?
-- increased exposure to toxic substances that displace iodine, e.g. radiation, fluoride
-- iodine-deficicent soil
-- replacing iodized sea salt with white sea salt -a product processed to make it 'free flowing' and is not abundant in minerals
--inadequate dietary intake
-- thyroid function may slow down with aging
Possible symptoms of iodine deficiency.
-- brain fog
-- extra weight that just won't "get lost"
-- hair loss
Natural food sources for iodine.
-- seafood (carefully check your sources for possible mercury toxicity)
-- sea vegetables - seaweed like nori, wakame, dulce. Kelp is the most common for high iodine and is also rich in other minerals and low in sodium.
-- vegetables grown in iodine-rich soil (higher probability in areas closer to the sea as compared to inland) - garlic, onions, mushrooms, spinach, lettuce
-- iodized salt or unprocessed sea salt - be aware not to overdo these, although sea salt does have less of an effect on blood pressure than processed table salt
Kelp as a supplement.
-- is most often sold as a powder or in a liquid form to add to drinking water
-- it is rich in iodine, the B vitamins and also a source of other minerals and trace elements
-- reported to be beneficial to brain tissue, sensory nerves, blood vessels
-- used in treatment of thyroid problems and may protect against the effects of radiation
Seafood and sea vegetables are staples in Japanese cooking - a good way to eat healthy, usually lighter meals, and a food source for iodine. My daughter and her family
, who got us hooked on sushi (which is easier to order in a restaurant than to make at home), came up with the simplified version below.
Roll-Your-Own (Maki) Sushi
Sushi works best with white rice. Not a food I normally recommend but for this recipe I'm compromising for the upside of getting more sea vegetables in your family's diet. You can make a pot of rice as you normally would, or if you want to - and have time for - making "proper" sushi rice, you can use the following method. To be honest, I've only gone as far as mixing in the vinegar mixture - hats off to you if you get to the cooling part!
2 cups sushi or short grain rice
2 cups water, plus extra for rinsing rice
2 Tbsp rice vinegar
2 Tbsp agave syrup
1 Tbsp sea salt
Place rice into a bowl and cover with water. Rinse at least 3 times or until the water is clear. Put the rice and 2 cups water into a pan and place over high heat. Bring to a boil, uncovered. Once it begins to bowl, reduce heat to low and cover. Cook for 15 mins, remove from heat and let stand, covered, for 10 minutes.
Combine the rice vinegar, agave and salt in small bowl and mix until dissolved. Transfer the rice to large bowl and add the vinegar mixture. Fold gently but thoroughly to combine and coat each grain of rice with the mixture. Transfer to a large flat baking pan. Fan the rice with a piece of cardboard while turning gently with a fork until it has all cooled. It's easier with 2 people! This will make it shiny and slightly sticky - which is the trick you're trying to achieve.
So that's it for the rice.
The other ingredients:
tamari sauce and wasabi for dipping
And your choice of the following:
finely julienned slices of carrots and cucumber
sliced fresh mushrooms and/or your choice of rehydrated "wild" mushrooms
chopped green onions
small slices of tofu
finely sliced pepper
black sesame seeds
smoked salmon or canned tuna (non-vegetarian option)
Now for the eating...
Cut the nori sheets along the perforated markings, than again in half, so you have pieces about 1 1/4" x 3 1/2". These pieces will be your individual sushi rolls. Fill your plate with a spoonful of rice and whatever other fillings you want. Use the nori pieces either as a scoop or base for the rice, then put your other selected fillings on top and roll as much as you're able - dip in a bit of tamari sauce and wasabi and enjoy! With everyone building and rolling, dipping and eating, it's not a tidy affair - but delicious. Take your time - share an eating experience and good conversation around your table.
If you're not quite ready to go with the sushi
, start your Japanese cooking with this simple condiment. Gomasio
fills your kitchen with a wonderful nutty, toasty aroma when you make it. I dare you to try resisting eating it directly out of the spice jar! Thanks to Kira from Food Works Nutrition
for this recipe, and one for sushi rice.
1/4 cup raw sesame seeds
1 tsp. Celtic Sea Salt (or other unprocessed sea salt)
1 Tbsp. dulse flakes (readily available where I live on the Atlantic coast - yeah!)
Roast the sesame seeds in a pan at a low heat until they are just starting to pop. Take them off and let cool for 5 minutes. Add the salt and grind in a clean coffee or spice grinder. Don't grind them so much that it turns into flour - which I found out happens very quickly, mine almost got to that point. You want it to have texture. Add the dulse flakes, put in a glass jar with a lid and refrigerate. (My husband took a deep whiff of this - he loved the smell and the answer to his question what we'd sprinkle it on? "Anything and everything.")
(Note: the material on Real Food Matters is not meant for medical diagnosis or treatment. For health concerns, I recommend you see your physician or health practitioner.)