Quinoa Tabouli
January 15th, 2012
Quinoa is a great gluten-free substitute; it’s also a complete protein because it contains all of the essential amino acids. Tabouli is typically made with bulgur, i.e., cracked wheat; this is a twist on a traditional Mediterranean dish I grew up eating. (more…)
New Year’s Day Black-Eyed Peas
January 2nd, 2012Eating black-eyed peas is a part of American culture for welcoming good luck in the New Year. Here’s a classic recipe to ring in the New Year!
Never Diet Again: Learn The Clean Eating Way Of Eating
November 13th, 2011There are so many different diets out there and all of them promise a sleek, slim, and sexy new you in just a couple of days or weeks. Many of us have tried too many to count AND can count more failures than successes in these endeavors AND have gained back all we have lost and then some.
So what way of eating truly works and is something you can follow for a life time? The Clean Eating way of eating is your answer. This means you eat mostly whole, unprocessed foods most of the time. Using the rule of thumb 90/10 or 80/20 if you are just starting out. You don’t have to eat perfectly clean 100% of the time, it’s what you eat most of the time that counts! (more…)
Fish Oil: How To Choose The Best And Safest
October 2nd, 2011Fish oil is one of those supplements that we constantly hear about. “Get your Omega-3s, take fish oil!”
So you run to the store, where you are faced with a wall of supplements and 20+ options for fish oil. Go online and there are hundreds of choices. So what is the best choice and how do you narrow down the right one for you and stay within your budget?
There are a few key phrases to look for on your bottle of fish oil. Check for the statement, “molecularly distilled”. This is a process by which the oil is spun rapidly to separate toxic metals and other impurities from the fish oil, making it safe for consumption. Some manufacturer’s also state their product is FREE of PCBs and heavy toxic metals.
You can also look for the NSF quality seal on the supplement label. This label means the product was tested and is clear of heavy metals, which include, arsenic, cadmium, chromium, lead, mercury. NSF created an independent testing standard and product certification program for dietary supplements. Choosing products with this seal will ensure the product meets high industry standards to protect your safety. This is a voluntary program, so not all products will have this particular label, this just provides you with one more way to achieve peace of mind.
You want your fish oil to contain at least 1000mg of combined EPA and DHA. Check the label for other ingredients and review the fish oil source, such as anchovy, mackerel, sardine, or salmon. Avoid products that contain titanium dioxide, this goes for any dietary supplement. Scan label to ensure you are not sensitive to other ingredients, such as soy, wheat, or nuts.
Product Review: All Natural And Vegan Arbonne
September 18th, 2011I recently got introduced to Arbonne products and received a wonderful assortment of samples from Lisa Kaminski.
“Arbonne’s health-oriented products are pure, safe, and beneficial formulated without parabens, phthalates, propylene glycol, mineral oil, PABA, petrolatum, paraffin, diethanolamine, and are 100% vegan.” (more…)
Try Jicama For a Crunchy Sweet Snack
September 16th, 2011Jicama is a root vegetable native to Mexico and South America. Peel off the thin layer of skin, cut into strips and enjoy this crunchy and sweet veggie in your salads or dip into creamy guacamole. Jicama can also be used in stir fry dishes or steamed. (more…)
Fresh Florida Figs
June 16th, 2011Florida figs are now in season! Don’t miss your chance to eat these locally grown, healthy, and delicious treats. If you have a friend with a fig tree, you’re in luck!
Figs are a healthy source of fiber and the important minerals magnesium and potassium. They also contain vitamin A, C and B Vitamins. (more…)
To Snack or Not To Snack
May 31st, 2011Some people typically eat 3 squares a day and some choose to eat several small meals per day. At one time or another we all find ourselves reaching for a snack. The key is to eat healthful snacks, most of the time (remember the 80/20 philosophy?); ones that will help power us through the day.
If you are going to be away from home at the office or on the go all day, it’s important to plan out your snacks and bring healthy ones from home so you don’t find yourself in need of a snack and then be at the mercy of vending machine food, convenience store fare, or fast food.
Here are a few suggestions for healthy snack swaps:
- For something crunchy, instead of chips reach for carrots, apples
- Instead of a candy bar, reach for dried fruit and nuts or Larabars in a pinch
- In place of ice cream, try applesauce topped with chia seeds and cinnamon
- If you want a salty treat try feta cubes with olives and grape tomatoes
- A satisfying sweet treat could be sliced fruit dipped in almond butter
Sometimes we snack when we are bored or lonely. It’s important to recognize the difference between true hunger and emotional needs. Eating out of emotional needs will often lead to eating things like candy, chips, and ice cream. This can lead to unwanted weight gain if done excessively.
If you know you turn to food when you are bored or lonely, be sure to have a backup plan. Make a nourishment menu, which is a list of activities that feed your emotions and make you feel great. You can place it on your fridge or in the cookie jar as a reminder!
Ideas to write on your nourishment menu:
- walking your dog
- calling a friend
- journaling
- taking a hot bath
- reading a great book
All of these will make you feel great and can provide you with the nourishment you truly need. No cookie can be more satisfying than connecting with a friend or walking your dog through the neighborhood.
Protein Powders–Healthy or Not?
May 22nd, 2011There are a ton of protein powders on the market today. Often those who work out frequently or want meals on the go turn to these for additional nutrition, mainly protein content. I have used protein powders throughout the years and in my experience I tend to stay away from whey and soy proteins. If you want whey protein you can often get enough by drinking Organic milk or eating yogurt. You can make smoothies with milk as the liquid then add peanut butter, yogurt, frozen fruit, ground flax seeds, even spinach, which will alter the color but not the taste. An easy way to eat more greens!
I tend to stay away from soy protein because the soy protein isolate found in protein powder is far removed from the fermented soy products that are considered healthy, such as miso and tempeh. Many soy products are also GMO (Genetically Modified Organisms), so I highly recommend Non-GMO soy products if you choose to consume them. Soy also has many conflicting studies on whether it’s more beneficial or harmful to our health. It’s better to eat foods that are not of questionable health concerns.
There are several plant-based protein powders on the market that are not only a great way to get extra protein but they also add a lot of superfoods like kale, spirulina, quinoa, acai berry and other greens, fruits, and veggies. I like these plant-based proteins because it’s an easy way to also get a lot of superfoods all in one place. The big deal with superfoods is they are very high in nutrients and you only need a little to reap significant health benefits. Getting a variety of plant-based foods in our diet is a excellent way to prevent a number of disease such as cancer, heart disease, diabetes, macular degeneration and Alzheimer’s.
It’s important to read labels so you know exactly what’s in your protein powder of choice. Some contain a lot of artificial ingredients, fillers, chemicals and additives that are not healthy. If you are not sure what some of the ingredients are, put it back and move on to the next one. It’s best to do your research and see what protein powder will suite your needs and provide you with the highest nutrition at the same time. I prefer to shop for my protein powders online at Vitacost.com to save time and money. Vitacost.com has a great search engine that allows you to narrow down what your looking for. You can shop for Dairy Free, GMO free, Gluten Free, Vegan, Sugar Free, to name a few. They also have the full ingredients list and provide user reviews both of which can help you decide what’s best for you.
Spring into the season with greens!
April 10th, 2011Spring is a great time to clean up your diet and add more greens. Greens are wonderful for boosting your immune system, promoting growth of healthy gut bacteria, and improving lung and respiratory function to name a few benefits. Perfect for battling seasonal allergies!
What greens are the best to add to your diet? Dark leafy greens such as kale, collard greens, watercress, swiss chard, arugula, bok choy, cabbage, spinach, and broccoli. Some are best eaten cooked and others can be enjoyed either raw or cooked.
Greens are high in the essential minerals calcium, magnesium, iron, potassium, phosphorus, zinc, and Vitamins A, C, E, and K. Be sure to consume with a little bit of fat for maximum nutrient absorption. Adding greens to your weekly menu can reduce your need for expensive seasonal allergy medicines and cold medicines. They are also great for keeping skin clear as they are blood purifiers and help improve circulation.
Let me introduce you to my favorite leafy green, kale. This is green curly leaf kale, you can also get red curly leaf kale and dinosaur (lacinato) which is a flat leaf kale. This is a great tasting green that can be simply steamed then drizzled with olive oil, sea salt, and your favorite spices.
This is raw kale that I purchased from Whole Foods. They do sell it at Publix already chopped and washed in a bag labeled Morning Glory.
Kale in steaming pot. Steam for 5-7 minutes until done to your liking.
Here’s the kale ready to eat, simply drizzled with olive oil and a dash of sea salt. Delicious and healthy greens in no time!
