Tag Archives: eating well

Given Half The Chance, The Body Will Heal Itself

Posted on by
2

photo credit www.dailyheal.comIt’s been said “what you put in, is what you get out.” I believe this whole-heartedly! If you take care of your body’s needs with good nurturing foods, exercise, adequate sleep, lots of water, rid your body of vices, (smoking, heavy drinking, stress) nurture your soul and truly take care of your mind, body, and soul, it will repair itself from disease, injury, illness, fatigue, malnutrition, and stress.

The body is an incredible machine. You just have to give it a chance. I’ve seen people reverse their diseases, repair injuries, lose excessive weight, fight chronic illness and cancer, and transform their health, lives, future just by what they put into their bodies. Not to say you have to become a radical 100% of the time and give up everything you love, brings your comfort, motivates you, or soothes and relaxes you.

Continue reading →

Enjoying the Fall Bounty

Posted on by
7

photo credit: www.farmfoodieandfitness.comAs the seasons change new fruits and vegetables come into play. Going to the local farmers market is always exciting and so much fun for my family and I. My three-year old asks every week if it’s farmers market day just so she can pick out her pasture raised eggs, fresh kale, golden beets, of course she hits up the home-baked good table, and most times she cons the local farmers into giving her a few flowers for her room. (At 3 she already knows how to flirt her way into getting what she wants-I may be in trouble in the years ahead)  :)

Now that fall is full swing and the more familiar vegetables of summer are gone. She will often ask “What is this?” or “Can we try to cook this at home?” I love that she gets so excited about her veggies! Even my husband this past weekend went to Wegman’s with me for our first time experience together. He bounded around the store, snatching up celery root, Italian black photo credit: www.thetravelcreatives.comtruffles, burdock root, and even asking about romanesco. Often my clients ask about different vegetables and how to prepare them. So here’s a little mini guide to all the yummy fall produce.

  • Romanesco- A broccoli and cauliflower hybrid- Great for steaming, mashing like potatoes, add it to dips, salads, soups, even saute it. Great way to get your greens in if you don’t like broccoli and great for the kids!
  • Sweet Potatoes- We all know what these are. But have you ever eaten one for breakfast. Guaranteed to keep you feeling full longer. Just bake it, cut it open add some walnuts or almonds, rolled oats, olive oil, maple syrup, cinnamon, nutmeg, salt and pepper. Healthy, hearty, and a great source of vitamins and fiber.
  • Greens- Tis the season for these guys! And there are so many we don’t know where to start! Kale, collards, watercress, Swiss chard, spinach, mustard greens, cabbage, and bok choy. So good for you and so many ways to prepare them. Make raw kale slaw, saute spinach with tomatoes, watercress-add to salads for a peppery bite, bok choy is prefect for stir fry, and cabbage is great for soups, steamed, even raw.
  • Root Vegetables- These are some of my favorites! Beets, turnips, radishes, burdock root, celery root, parsnips, carrots, Brussel sprouts, and rutabagas. Mix them together and roast them with fresh herbs, add them to soups, salads, burdock root is great for asian dishes, Brussel sprouts so good sautéed with sea salt, ground pepper and olive oil.
  • Mushrooms- Love these because of they’re wide variety of tastes! Mushrooms are huge cancer fighters too so include them into as many meals as you can. Oysters, portabellas, creminis, morels, hen of the woods, shiitake, and truffles.
  • Fruits- This time of year is great for fruits and even better the more exotic fruits! Pomegranates, blood oranges, clementines, Meyer lemons, pears, apples, grapes, and of course cranberries. All these can be eaten alone, added to salads for color and sweetness, desserts,  breakfast, even incorporate them into side dishes for dinner!photo credit: www.aliveandwell.tv

Hope this little guide helps on your next trip to the grocery store or farmers market. Enjoy and reap the benefits from the fall bounty.

Mindful Eating

Posted on by
3
photo credit: next wave studios

photo credit: next wave studios

With the holidays lurking around the corner and quickly approaching… our schedules begin to fill up and bog us down with stress and a long to do list. Kids activities, church functions, shopping, sending cards, parties, eating, drinking, did I say eating? We tend to load ourselves down with alcohol, lots of sugar, more coffee, and heavy and fatty foods as the holidays blow by us. We reach for the convenient and fast foods because that’s all we have time for. So here are a few tips on how to slow down, enjoy yourself, the food you’re consuming, and really take care of yourself over the next month so that the new year isn’t filled with regret and wonder on how the holidays flew by again and you never got a second to take a breath and actually stop and take them all in.

  1. Only eat sitting down with no distractions. That means turning off the tv, hiding the magazines, catalogs, and cell phones!
  2. Eat only till your 80% full. Eating till your so full and uncomfortable isn’t worth the misery.
  3. Chew your food! We tend to shovel our food down especially when we’re in a hurry. The slower you eat and chew your food, you trick your brain into thinking your full and you’ll eat less! Easy weight-loss plan!
  4. Moderation, moderation. Everything in moderation! As humans we tend to overdo everything. Eat wisely and choose the things you love to eat. Don’t just pile it on the plate because it’s in front of you.
  5. See how your food makes you feel. If eating a whole loaf of rosemary Ciabatta bread makes you feel bloated and not so hot afterwards (which it should!) Don’t eat it! If lots of sugar makes you sluggish, wheat makes you feel weighed down, or alcohol makes for a long recovery-avoid these!
  6. Learn to eat the good for you foods and save the sweets as a treat. You’re guaranteed to enjoy them more when you only consume them once in a while.

New years is right around the corner, where we concentrate on making changes and setting goals for ourselves and our health. Why not start early this year and not have such large and unattainable goals for the new year. We’ve stopped enjoying food and made it a race to see how quickly and how much we can consume. We’re scarfing it down so fast we’re not even tasting it. The purpose of food is to nourish our bodies, nurture our souls, spend time with family and share our days stories and laughs. We’re supposed to smell, taste, touch, savour, and be apart of our food. Some where we lost the meaning of food and now it’s become an epidemic. So spend the holidays enjoying yourselves, eat, drink and be merry but also be mindful and realize what’s important to yourself, your friends, and your loved ones. Take care of your bodies, your mind, and your souls this holiday season!

Warm Cacao (Hot Chocolate-The Healthy Way)

Posted on by
3

Who doesn’t love hot chocolate? Especially around the holidays and when it’s bitter and freezing outside a hot cup of cocoa in front of the tree is to die for! I’m a sucker for hot drinks on super cold days and if I can get my hands on some really good chocolate I’m going for it! So for all of you that are not aware, I am a Certified Raw Chef. This title tends to confuse people, so I like to say I’m a farm to table chef so they understand a little better. I take raw ingredients (meaning whole foods or foods with only 1 ingredient in them) and teach my clients, family and friends how to make delicious, healthy, and guilt-free recipes.

So here’s my spin on traditional hot chocolate without all the preservatives and guilt! You can make your own homemade warm cacao or if you want it to be hot you can always heat it up on the stove to make it a little warmer. Add you own spices or take things out if you’re not too crazy about some. Hope you enjoy it! Here’s to the upcoming holidays and loving a warm cup of chocolate on a cold winter’s day!

Ingredients:

  • 1 cup of almond milk
  • 1-2 Tbs of Cacao Powder
  • 1 Tbs of organic Agave nectar
  • a dash of cinnamon, nutmeg
  • 1/8 tsp of organic peppermint extract
  • (or if you’re feeling extra culinary-muddle some fresh mint with your almond milk)

Combine all the ingredients into an immersion blender such as a Vitamix. Let the Vitamix run for up to 4 minutes and it will warm your ingredients for the perfect cup of cacao. Warm it on the stove, if you want to keep it in raw form, use a thermometer to keep it under 116 degree Fahrenheit. Or if you don’t care to keep it raw. Heat it on the stove till the desired temperature.

Hope you love it!!

Herbs for A Healthy Lifestyle

Posted on by
6

Herbs are such an important part of our health especially today with our hectic lifestyles. Most of us think they’re only good for flavoring our food but they have so much more to offer our bodies. They are chock-full of antioxidants and flavonoids. They help with weight management, allergies, heart disease, chronic illness, and help to heal the body. Replace sugar, salt, and added fats with dried or fresh herbs. And they are so easy to grow in your backyard, garden, and even small containers.

Rosemary- Rich in folic acid, Vitamin A, C, K. Rosemary reduces inflammation, it’s an anti-allergic, antifungal, and loaded with essential acids. Use rosemary in breads, teas, on fish and poultry, even make your own infused olive oils and vinegars.

Tumeric- An anti-inflammatory, detoxifier, and cancer preventor. Tumeric is great for autoimmune and inflammatory diseases. Add turmeric to salads, cooked vegetables, rice, stews, and chili.

Ginger- High in anti-oxidants, it’s an anti-inflammatory, and is also great for autoimmune diseases. Ginger helps with nausea and motion sickness. Perfect for pregnant mothers with morning sickness (or in my case 24-7 sickness-it worked wonders!) Add ginger to smoothies, salads, teas, and sauces.

Oregano- Full of antioxidants, omega-3s, iron, fiber, and vitamin K. It is also an antibacterial. Add oregano to sauces, pizzas, chicken, and seafood.

Cinnamon- It regulates blood sugar, lowers cholesterol, and is also a mood booster! Add cinnamon to coffee, oatmeal, smoothies, and desserts.

Simple and easy ways to get the vitamins and minerals your body needs to stay strong and healthy, especially with the hustle and bustle of the holidays and the lurking cold and flu season. Make your food taste that much better and know that a little dash of oregano on Friday night’s pizza is going to do wonders for your total wellness.

Chocolate Chia & Gogi Berry Muffins

Posted on by
3

I’ve been on an experimenting frenzy when it comes to new recipes lately. Mixing fun and healthy ingredients for nutrient packed seasonal smoothies, energy-packed entrees and guilt-free desserts. Here’s my new chocolate chia and Gogi berry muffins. They’re so good for you, you can actually enjoy them for breakfast.

Chia seeds-yep they’re exactly what you remember them as those little pets you loved to grow as a little kid but these tasteless seeds are jammed packed with vitamins, minerals, and antioxidants. They are a complete source of protein and full of omega-3′s. They balance your blood sugar, curb your hunger, and you can use them to bake with and cut out half of the fat.

And Gogi berries are loaded with antioxidants and Vitamin A. They have been eaten for generations throughout Asia as an anti-aging fruit, Gogi berries help prevent cancer and heart disease. They lower cholesterol and slow down the aging process.

So now you got all this yummy goodness, all you need is throw a little chocolate in the mix. Here’s my recipe for chocolate chia and Gogi berry muffins. Enjoy!

Ingredients:

  • 2 C of almond flour
  • 1 3/4 C of agave nectar
  • 3/4 Tbsp of baking powder
  • 1/2 tsp sea salt
  • 2 organic/pasture-raised eggs
  • 1/4 C melted butter
  • 2 Tbsp of vanilla or extract
  • 1 lemon zested
  • 1/2 C of Gogi berries
  • 3/4 C chia seeds
  • 2 Tbsp of organic cacao powder

Mix all dry ingredients together and stir well, add wet ingredients and Gogi berries and mix until blended. In a muffin pan-place cupcake papers and fill 3/4 a way up. Bake at 350 degrees for 15-20 minutes. Make sure to keep and eye on them, they’ll cook fast and then start to burn.

Diabetes & the Western Pattern Diet

Posted on by
6

November,  American Diabetes Month, is dedicated to bringing awareness to the many issues surrounding diabetes. While there are many factors that contribute to the development of diabetes, adherence to the Western Pattern Diet is strongly associated with the development of the disease.  Research has found that cultures that consumed a more primitive diet had a lower incidence of diabetes among their populations, however, when cultures switched from their native diets to western pattern diets, the rate of diabetes increased.

Obesity is one of the main risk factors for developing diabetes, so following healthy eating principles and practices has never been of greater importance than it is today,  recent estimates project that as many as 1 in 3 American adults will have diabetes in 2050 if we continue on the current trend.  An estimated 79 million American adults and children are considered to have “pre-diabetes” and are at a high risk of developing  diabetes. A 2002 study found that intensive lifestyle modification including a 7% reduction in weight and the adoption of a low-fat diet and 150 minutes of weekly moderate activity reduced the incidence of diabetes in those at greatest risk of developing the condition.

I recommend that everyone avoid processed foods, but this recommendation is especially important for those with diabetes or risk for developing it. Processed foods are often simple, concentrated carbohydrates,  which supply calories but very little nutrition. A diet rich in whole foods, including fresh fruits and vegetables and whole grains is a healthy focus for any nutritional plan, diabetics should also take into account the glycemic index (GI) and the glycemic load (GL) the foods they consume. The glycemic index of food is the numerical value that expresses the rise of blood sugar after eating that food,  the glycemic load also considers the amount of carbohydrates contained in the food. For example, a bagel has the GL of 25, the GI of 72 and 35 grams of carbohydrates, while a cup of broccoli has the GL of 1.4, the GI of 20 and 7 grams of carbohydrates.  Particular foods that have shown to have positive effects on blood sugar control include olives, nuts, artichokes, bitter melon, mangoes, and onions, all of these foods are high in fiber and low in GI and GL. Cinnamon has also shown promise in controlling blood sugar levels, but it is more important to focus on healthy living, reduction in weight and an increase in activity are still the most effective ways to avoid diabetes.

Related articles

Pumpkins and Pepitas!

Posted on by
2

It’s Halloween! That means pumpkin season, pumpkin soup, pumpkin beer, pumpkin muffins, smoothies, pie, bread…the possibilities are endless! This time of year we decorate our houses with them, smoother our front porches, and stuff our faces with these fall favorites.

This year after you carve your pumpkin for the big night of trick or treating save your pumpkin seeds or “Pepitas” for a healthy snack when you’ve gotten sore teeth and an upset belly after all that candy. Pepitas are great for topping soups, salads or just snacking on them alone. They are loaded with antioxidants, amino acids, fiber, vitamins and minerals. They are high in protein, good fat, and Vitamin E. They boost your mood, lower bad cholesterol, and help fight free-radicals.

As for all your pumpkins, although the pumpkins you carve aren’t edible you can find edible pumpkins at your local produces stands, farmers markets, and grocery stores. There is so many recipes out there it’s hard to choose just one. The benefits of pumpkins are endless. They are high in fiber, low in calories, loaded with vitamin A, and high in antioxidants. Pumpkins help improve your eye sight, boost your immune system, and fight cancer. They also help you to feel fuller and lose weight.

Ready to try a new recipe with Pepitas or Pumpkins? Check out my recipes for both!

Continue reading →

Figgy Buckwheat Pancakes!

Posted on by
2

Breakfast is the most important meal of the day, we all here it all the time. Right? But why? Eating breakfast stabilizes your blood sugar for the day. Breakfast is just as it says breaking the fast from the night before. Studies show skipping breakfast makes weight control more difficult, it’s linked to obesity, you’re more likely to eat more at your next meal as well as snack on higher calorie snacks throughout the day.

I know breakfast is hard during the week, especially a bigger breakfast that takes more time prepare. Who has time when you’re half-dressed and pushing your sleepy-eyed kids out the door for school. It’s easier to stop at Starbucks for a latte and croissant or shove a sugary breakfast bar into your mouth leaving a trail of crumbs on your way out the door. So, as you enjoy your Saturday or Sunday morning this weekend. Enjoy a bigger, more filling, and healthier breakfast with my “Figgy Buckwheat Pancakes!” Figs are still in season so get them while you can!!

Here’s the quick low-down on buckwheat and figs. Buckwheat, despite its name is gluten-free and loaded with antioxidants, fiber, minerals, protein, and Vitamin E. Figs are great for people with diabetes, they are high in potassium to help control blood pressure and prevent cancer. They are full of fiber, antioxidants, and vitamins. They are one of my favorite things to eat because they are so sweet and you don’t have to feel guilty because they’re so good for you! So indulge and enjoy this delicious breakfast! Let me know how yours turn out!

Recipe:

  • 8-10 ripe figs-cut into small pieces
  • 1 C of buckwheat flour pancake mix
  • 1 pasture-raised egg
  • 3/4 C of almond milk
  • 1 Tbsp olive oil
  • raw maple syrup or organic

Mix egg, buckwheat flour, milk and olive oil into a bowl. Heat pan with a little olive oil on medium heat. As the pan heats up pour mixture into pan. You can make smaller or large pancakes totally up to you. Smaller ones cook faster and easier to flip. As the pancake starts to bubble add figs, then flip until pancakes are fully cooked. Stack on your plate add some maple syrup and you’ll be in pure heaven!

Healthier Fried Green Tomatoes-Oven Style~

Posted on by
3

Fried Green Tomatoes are one of my favorite things to eat! I just don’t eat them very often, first because no one does fried green tomatoes like the south and since I don’t get down as much as I would love to, I’m forced to eat Maryland ones. :( So here’s my healthier spin on fried green tomatoes. We just did it oven style with a Maryland twist! Forgot to take a picture of the remoulade sauce before my family gobbled them down! Hope you enjoy them as much as my family did! Let me know how yours turn out!

Ingredients:

  • 3-4 large green tomatoes
  • 1 1/2c almond milk
  • 1 c quinoa or wheat flour
  • 2 c of Panko bread crumbs
  • coconut oil vegetable spray
  • 1 tsp paprika
  • 1 tsp parsley (chopped finely)
  • 1 1/2 Tbs of Old Bay-(crab seasoning)
  • Large pinch of salt and pepper
  • Arugula (optional)

Remoulade:

  • 1/3 c of olive oil mayo
  • 1 Tbs whole grain mustard
  • 1 Tbs cornichons
  • 2 Tbs parsley
  • 1 garlic clove mashed
  • 1 tsp of capers
  • 1 tsp of lemon juice
  • 1 tsp of olive oil

Continue reading →