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Although the heat of summer tends to drive us away from the kitchen stove, that doesn’t mean we must forgo optimal nutrition.  As a result, this season’s Market Basket offers a wealth of options that would strike envy in the heart of any winter chef. 

By combining superfoods that are now abundant in the form of fresh produce, you can increase your nutrient intake of vitamins, minerals and phytonutrients that promote health and reduce the risk of disease.  Indeed, all this can be accomplished while limiting your time spent over a hot stove.

Superfoods of Summer

Zucchini and squash, the star superfoods of summer, offer a range of health benefits, including antioxidants, vitamins C and A.  They also boast a host of other anti-inflammatory and anti-cancer benefits.  Vitamin C, often referred to as the “overall health vitamin”, helps your immune system fight off cardiovascular disease, eye disease and even skin-wrinkling.  Vitamin A offers just as many health benefits as C, but includes better vision and cell growth.  Overall, by combining your intake of antioxidant and anti-inflammatory nutrients, you will increase your ability to prevent such diseases as cancer. 

Grains & Legumes Balance the Super Bowl

By combining grains such as Quinoa and Wild Rice with legumes such as Mung Beans, you can truly round out the impact of your Super Bowl. 

It would be hard to overstate the health benefits of Quinoa – it is gluten-free, high in protein and one of few plant-based foods containing all nine essential amino acids.  It is also high in fiber, magnesium, B-vitamins, iron, potassium, phosphorus, vitamin E, calcium and a wealth of antioxidants. 

For its part, Wild Rice contains about twice as much protein as does brown rice.  It contains no sodium, which is good news for one’s cardiovascular health.  When it comes to cancer-fighting antioxidants, it offers up to 30 times more antioxidants than does white rice.  Also containing high amounts of fiber, a host of essential minerals and vitamins (A, C, and E to be precise), you need to run, not walk, to quickly fill your pot with this gem.  Simply dedicate enough time to its preparation as it takes much longer than other rice (up to an hour) to cook.

We’ve selected Mung Beans for their high protein and low caloric properties.  We also think that their prerequisite vitamins and minerals will make the grade in your Super Bowl.  Just consider that in 1 oz. you’ll find 0g Fat, 5g Fiber and 7g Protein (which is the equivalent of 1 hardboiled egg, or 1 oz. chicken, turkey, salmon, etc.).

The Super Bowls

Here are some delicious and nutritious Super Bowls for you to try.  Many of the ingredients, including the quinoa, wild rice, roasted vegetables and dressings, can be prepared ahead of time and stored in glass containers in the refrigerator for a few days.  It’s the wide range of preparation options that also makes this an extremely versatile powerhouse for optimal health.

Pesto Quinoa Super Bowl

Use organic ingredients when possible

Serves 2

Ingredients

  • 1 cup uncooked white quinoa, rinsed according to package instructions
  • 2 tsp extra virgin olive oil
  • 2 cups water
  • 1 medium zucchini, cut into bite-sized pieces
  • 1 medium summer squash, cut into bite-sized pieces
  • 1 bunch dandelion greens, shredded 
  • 1 cup precooked northern beans, rinsed and drained
  • 1/4 cup pesto (prepared and diluted with olive oil and lemon juice to taste)
  • Celtic Salt and fresh ground black pepper, to taste

Process

  • Heat pot over medium heat, add 2 tsp olive oil and quinoa.  Toast for a few minutes, stirring continuously until quinoa starts to brown.  Add the water and bring to boil. Reduce heat and simmer, while covered, for about 15 minutes or until quinoa is cooked through.
  • Blanch shredded dandelion greens for about 30 – 60 seconds.  Drain and set aside.
  • Steam the cut up zucchini and summer squash for about 2 minutes till tender, and transfer to a mixing bowl.
  • Add quinoa, northern beans and dandelion greens.
  • Mix salad with diluted pesto.
  • Season with salt and pepper to taste.
  • Serve warm or chilled.

Maple Miso Roasted Vegetables, Mung beans and Wild Rice Super Bowl

Use organic ingredients when possible

Ingredients

  • 2 garlic cloves, minced
  • 2 tsp freshly grated ginger
  • 2 tablespoons maple syrup (more to taste if you prefer)
  • 2 tablespoons soy sauce or wheat free tamarin
  • 2 tablespoons white miso paste
  • 2 tablespoons white balsamic or rice vinegar
  • 1 tablespoon grape seed oil
  • 2 pounds mixed vegetables (Note: because I like lots more vegetables than grains, I included red, yellow and orange peppers, asparagus, rinsed and salted Japanese eggplant, and broccoli that was cut into even-sized pieces.)
  • 1 cup cooked mung beans or edamame
  • 2 cups cooked and drained wild rice

Process

  • Preheat oven to 400 F.
  • Whisk together the first 6 ingredients.
  • Place cut-up vegetables on a baking sheet, drizzle with 3 – 4 tablespoons of maple miso sauce, and roast for about 15 minutes or until you reach desired tenderness.
  • Toss together the cooked wild rice, mung beans and roasted vegetables.
  • Drizzle with remaining sauce.
  • Dress with thinly-sliced scallions.

Za’atar Quinoa Super Bowl

Use organic ingredients when possible

Serves 2

Ingredients

  • 1 cup red and black or mixed color quinoa, rinsed according to package instructions
  • 2 tsp extra virgin olive oil
  • 2 cups water
  • 4 cups baby spinach, lightly chopped
  • 1 beefsteak tomato, chopped
  • 2 teaspoons freshly squeezed lemon juice
  • 1 ripe avocado, sliced and tossed with the freshly squeezed lemon juice
  • 1 tablespoon za’atar
  • 2 extra large eggs, boiled and sliced
  • Celtic or Himalayan salt to taste
  • Sliced lemon, olive oil, and chopped parsley to garnish

Process

  • Heat pot over medium heat, then add 2 tsp olive oil and quinoa.  
  • Toast for a few minutes, stirring continuously until quinoa starts to brown.  
  • Add the water and bring to boil. Reduce heat and simmer, while covered, for about 15 minutes or until quinoa is cooked through.  
  • Remove from heat and let sit for about 5 minutes.
  • When ready to serve, divide the chopped spinach between the two serving bowls.  
  • Top with the quinoa.  
  • Put the chopped tomato and sliced avocado on top of the quinoa.  
  • Sprinkle liberally with the za’atar, and season with salt to taste.
  • Lastly, put the sliced boiled egg on top of the quinoa.
  • Serve with sliced lemon, a drizzle of extra virgin olive oil and chopped parsley.

Keep fit and healthy while savoring the flavors of the summer Market Basket.

Experience Vitality Now and Be Well!  

Warm regards, Peta.

(original post on boomshop)

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This year, the Jewish holiday of Passover arrives late in April. The timing is perfect to connect the holiday’s theme of liberation and symbolic use of food with the rejuvenation of spring and attention to an optimal functional diet, including paleo principles.

We are transitioning from the warm comfort foods we embraced during the cold months of winter to the lighter choices of a spring menu. As with the theme of Passover, emerging from dark, heavy oppression to bask in the light of freedom, so goes the opportunity to renew ourselves with healthy, functional food selections that propel and liberate us from the weight of less-optimal choices.

Diet guidelines for the seven-day Passover holiday (or eight, depending on which tradition you follow) include selections we will make note of; yet in keeping with our continued “lightening our load” for spring, I will first point out that Passover is also a great time to get outside and begin a walking or gentle jogging program. The benefit from taking your exercise outside at this time of the year is the ability of your body to initiate the production of vitamin D in your skin in the presence of the sunlight, before it becomes too strong, at which time we retreat to shady shelter.

With the spring change, we can improve our energy, increase our performance potential at work and around the home, increase our focus/attention, and improve our mood. So let’s embrace the end of April and Passover as a springboard to action and the impetus for your journey to healing, health, and vitality as a whole being.

Barring the tradition of the Passover Seder meal, which includes the intake of non-yeast-assisted bread known as matzah, there is very little need to consume white flour starches that offer no health benefits and tend to constipate many people. Jewish people avoid consuming all “Chametz” during the seven-day holiday. Chametz is defined as any of the five grains – wheat, spelt, barley, oats, and rye – that have been in contact with water for more than 18 minutes. In addition, other prohibited foods, called “Kitniyot,” are restricted during the Passover. Some Kitniyot foods include beans, buckwheat, caraway, cardamom, corn, edamame, fennel seeds, fenugreek, flaxseed, green beans, lentils, linseed, millet, mustard, peas, poppy seeds, rapeseed, rice, sesame seeds, soybeans, and sunflower seeds.

With such a focus on the elimination of so many items, the paleo diet offers some healthy and very productive alternatives. Continuing our attention to principles rooted in ancestral history, paleo also takes us back to certain origins, though not from a religious perspective. The foundation of the paleo diet is natural whole foods, which were the basis of our ancestors’ diets. In addition to encouraging whole foods, the paleo diet discourages the consumption of processed and packaged foods. With these concepts at the core of paleo philosophy, you will be eating a diet abundant in vegetables, fruits, root vegetables (with their incredible health-promoting phytonutrients), and modest amounts of lean proteins, oils, nuts, and seeds. In addition, if organic selection is part of your dietary philosophy, you will be avoiding many unwanted toxic chemicals that compromise your health and promote disease.

Let’s bring it home. Passover is a perfect opportunity to incorporate the paleo diet, which in many ways parallels the dietary principles of Passover, with the exception of avoiding those foods previously defined as Kitniyot.

I am including some yummy paleo recipes you can incorporate into Passover week and of course, use throughout the year.

 

Frittata with Shitake Mushrooms, Bell Peppers, and Broccoli

Ingredients

8 organic free-range whole eggs

1 cup organic, free-range egg white

1 cup organic plain coconut creamer

2 shallots, chopped

¼ to ½ clove elephant garlic, chopped

¼ cup organic olive oil

1½ pounds mixed mushrooms (shitake, cremini, baby bellas)

½ organic red bell pepper, chopped

½ organic orange bell pepper, chopped

1 head organic broccoli, florets broken into small pieces

Fresh or dried thyme to taste

2 tablespoons chopped fresh thyme

Himalayan salt and freshly ground black pepper

Process

  • Preheat the oven to 375°F.
  • Beat the eggs, eggs whites, and coconut creamer together and set aside.
  • Place the chopped shallot and garlic in pan with the olive oil and sauté until transparent. Add the sliced mushrooms, chopped bell peppers, broccoli pieces, and thyme and season with salt and pepper to taste.
  • Cook on medium heat until tender.
  • Pour the beaten egg mixture over the sautéed vegetables and cook until the bottom is done.
  • Place the pan in the oven and bake until the egg is cooked through.

Serve with a green salad.

 

Zucchini/Carrot Fritters

Ingredients

1¼ cups organic zucchini, shredded

1¼ cups organic carrots, shredded

3 organic free-range eggs, beaten

3 tablespoons coconut flour

½ teaspoon Himalayan salt

¼ teaspoon freshly ground black pepper

Coconut oil to sauté.

Process

  • Blot the shredded zucchini and carrot with paper towel to remove any excess moisture.
  • Add the beaten eggs, coconut flour, salt and pepper to the carrot and zucchini, and mix well.
  • Melt the coconut oil in a large skillet.
  • Drop ladles of the mixture, about ½ cup of batter per patty, into the pan.
  • Cook until the under edges are crisp and brown.
  • Flip and brown the reverse side.
  • Keep flipping until the cakes have darkened and cooked through.
  • Transfer to a serving plate.
  • Keep warm and serve.

 

Macadamia Nut Coconut Cookies

Ingredients

½ cup organic coconut oil

½ cup organic honey or other sweetener of choice

4 organic free-range eggs, beaten

½ teaspoon organic vanilla extract

1 cup organic coconut flour

½ cup organic desiccated unsweetened coconut

½ cup Macadamia nuts

Pinch of Himalayan salt

Variation

To encourage children or those who typically associate a cookie with flour, you can add

¾ cup organic dark chocolate chips or raw cacao nibs (my preference).

Process

  • Preheat oven to 375°F.
  • Line a baking sheet with parchment paper.
  • Melt coconut oil and honey in a pot.
  • Beat eggs and vanilla.
  • Combine the coconut flour, desiccated coconut, macadamia nuts, and pinch of salt in a bowl.
  • Add in the beaten eggs and melted coconut oil mix. Stir to combine.
  • Add in the dark chocolate chips or nibs (if using) and mix until well combined.
  • Drop heaping tablespoons of cookie dough on lined baking sheet.
  • Bake for 12 to 14 minutes or until golden brown.
  • Remove from oven, transfer to a cooling rack.

 

Chag Pesach Sameach (Happy Passover Holiday)

(original post on boomshop)

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The intrepid egg has seen its fair share of promoters and detractors through the years. I’m happy to say that the 1970s’ ad slogan that trumpeted “The Incredible, Edible Egg” is as true now as was the success of Women’s Lib slogan of the same decade – “We’ve come a long way, baby!”

Even as we search for the most functional, productive diet to meet our goals, the egg can confidently take its place as a star player in almost any menu or recipe. Let’s take a closer look at the benefits of this incredible food and raise it to superfood status.

Free-range organic eggs are a great source of inexpensive versatile protein that is 100 percent bioavailable (readily absorbed by the body). Eggs provide a complete range of amino acids (building blocks of protein) and are the most complete of all proteins available. In addition to being a reasonable, accessible source of complete protein, eggs are rich in a range of B vitamins, in particular, vitamins B2 and B6, and contain decent amounts of vitamins D, E, and K. In addition, eggs are a rich source of choline, a B-like vitamin important for the brain and nervous system. Eggs are a great source of the essential antioxidant mineral selenium and deliver a reasonable amount of zinc and calcium.

Out to pasture? Grass-fed pastured hens live on pasture (rather than being confined and being fed primarily grains). Eggs from these hens contain up to 20 times more healthy omega-3 fatty acids than the less-fortunate factory hens. When you use pastured eggs (or omega-3 eggs), they provide you with additional vitamin A and vitamin E.

Although the egg yolk is rich in fat and high in dietary cholesterol, consuming them doesn’t adversely affect most people. On the contrary, regular consumption of eggs increases HDL, the beneficial cholesterol. Arachidonic acid, the primary saturated fatty acid present in the egg yolk, is very important for brain development in early childhood. The egg yolk also delivers the bulk of the nutrients present in eggs, with the exception of vitamins B2 and B3.   In addition, egg yolks contain two desirable phytonutrients, lutein and zeaxanthin, which provide antioxidant protection to the eyes and help reduce the risk of age-related eye diseases. The egg white provides the majority of the protein present in eggs (60 percent), while the yolk delivers the remaining 40 percent.

The health care industry did not single out the egg for persecution. Like the “Scarlet A” pinned on the coconut, another superfood item, the egg was banished from our everyday diet because of the suspicion that regular consumption resulted in an increased risk of coronary artery disease due to the total and saturated fat content of the egg yolk. In response, egg whites and egg white products filled the supermarket refrigerator shelves.

Should we still be afraid of egg yolks? Absolutely not. Unless you have a known allergy to eggs, consuming a modest number of organic free-range whole eggs per week can be part of a healthy diet. In addition, consuming duck or quail eggs offers those who are more sensitive (not allergic) to chicken eggs the potential for including this delicious and nutritious food into your menu.

Here are a few great ways to include eggs to your weekly menu.

Just a short step off the “beaten” path 😉

 

Mediterranean Baked Egg Cups

These are simple, delicious ways to prepare single-serving baked egg cups that can be enjoyed immediately, served to guests, or refrigerated for later use through the week as a quick high-protein vegetable breakfast, lunch (with a salad), or snack.

Ingredients

1 bag frozen artichoke hearts (Trader Joe’s or another brand), cut into quarters

1 thinly sliced yellow bell pepper

½ medium fennel (rib removed and fennel thinly sliced)

1/3 to ½ medium radicchio thinly sliced (rib removed)

Olive oil

Dried oregano, basil, and parsley to taste (I use generous amounts)

1 chopped shallot

¼ clove elephant garlic

Porcini mushrooms (I may add a few shitakes for extra flavor)

½ red and ½ orange bell pepper

4 cups baby spinach

Fresh or dried thyme to taste

Himalayan salt to taste

Freshly ground black pepper to taste

12 organic free-range or pastured (when possible) eggs

½ cup organic cream or organic plain coconut cream

Process

  • Preheat oven to 350°F.
  • Sauté artichoke hearts along with the sliced pepper, the fennel, and radicchio in a small amount of olive oil in a pan along with the oregano, basil, and parsley.
  • Add to the pan and sauté the shallot, garlic, mushrooms, red and orange bell peppers, the spinach, and thyme. Add salt and pepper to taste.
  • Grease muffin pan with olive oil.
  • Add a scoop of vegetables to each muffin cup.
  • Beat eggs in a glass or stainless steel bowl until fluffy. For extra creamy eggs, beat the eggs Pour beaten eggs over the vegetables.
  • Bake for about 30 minutes or until eggs are no longer runny.

 

Baked Coconut Milk Custard

 This dairy-free coconut custard makes a delicious alternative to its traditional counterpart.

Ingredients

Coconut oil spray

6 organic free-range egg yolks (pastured eggs are ideal)

1 can organic coconut milk

1½ tablespoons organic maple syrup or Lyle’s Golden Syrup (my favorite)

1 teaspoon Madagascar vanilla extract

Process

  • Preheat oven to 300°F.
  • Spray four ramekin dishes lightly with the coconut oil spray.
  • Separate the eggs. Store the whites in an airtight container in the fridge.
  • Place the egg yolks in a medium-size stainless steel or glass bowl and beat well.
  • Add the remaining ingredients to the egg yolks and mix well.
  • Divide the custard mixture among the four ramekin dishes.
  • Fill a baking dish halfway with water.
  • Place filled ramekin dishes into the baking dish and bake for 1 hour or until the center of the custard is no longer runny.

 

Macadamia Nut Coconut Cookies

 You can enjoy these delicious paleo cookies warm with a glass of unsweetened coconut or other non-dairy milk. Store them in the refrigerator or freeze them for later use.

Ingredients

½ cup organic coconut oil

½ cup organic honey, maple syrup or Lyle’s Golden syrup (my favorite)

¾ teaspoon vanilla extract (I use a Madagascar vanilla extract)

4 large organic free-range eggs (omega-3 or pastured is best)

1 cup organic coconut flour

½ cup raw macadamia nuts, roughly chopped

½ cup unsweetened desiccated coconut

Pinch of salt

Process

  • Preheat oven to 375°F.
  • Line a baking sheet with parchment paper.
  • Gently melt the coconut butter/oil, sweetener of choice, and vanilla extract over a medium-low flame.
  • Beat eggs in a bowl.
  • Add the melted coconut butter mix to the eggs.
  • In another bowl, combine the coconut flour, chopped macadamia nuts, desiccated coconut, and pinch of salt.
  • Add the liquid mixture to the flour mixture and mix gently until well combined.
  • Using a tablespoon measure, drop scoops of the cookie batter onto the baking sheet.
  • Bake for about 15 minutes or until cookies are a golden brown.

Variations

Dip bottom of cookies in melted unsweetened dark chocolate.

Add ¾ cup raw cacao nibs to dry ingredients.

Add ¾ cup fruit juice-sweetened cranberries to dry ingredients.

As you emerge from the cold and commit to a way of eating and living that supports your health goals, you can incorporate these delicious treats in moderation.

 

Live with Vitality Now!

 

(original post on boomspot)

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It’s safe to say that coconut water led the charge to take advantage of coconut, the ingredient technically known as a “fibrous, one-seeded drupe,” yet often casually referred to as a fruit, a nut, or a seed.

Regardless of the naming trope, whenever we can attribute health benefits to a natural, widely available substance such as coconut, the marketing and commerce will begin. In this case, however, the lovely coconut has earned its new identity as a super food many times over.

Let the races begin and the water flow. Coconut water began its popularity as a significant source for replacing electrolytes lost while sweating during exercise and outdoor activities. Today, products derived from coconuts are sold and used widely for food, skin care, and even hair care. Moreover, where they were once only available in specialty stores, such products have now found their way into mainstream supermarkets and large discount stores.

So, is this just a craze, or are the many health benefits of coconut powerful enough to define it as a super food? Let’s look at some evidence.

The Many Health Benefits of Coconut

Only a few years ago, coconut was ironically regarded by the medical community as a contributor to heart disease because of its saturated fat content. With time, however, as medicine has embraced the wisdom of nutrition, its understanding has matured to more accurately appreciate the difference between the health impacts of saturated plant fats versus the negative effects of saturated animal fats.

Coconut Oil

 Despite the fact that coconut oil has an 87 percent saturated fat content, the presence of 2 fatty acids known as lauric acid and caprylic acid make coconut oil a desirable fat. Lauric acid exhibits potent antiviral activity and has been demonstrated to raise HDL cholesterol molecules, while caprylic acid acts as a natural antifungal agent. Moreover, much to our delight in the kitchen, coconut oil has a high smoking point and has thus become a popular cooking item for foods that demand a higher cooking temperature.

Coconut Milk

 Coconut milk and its various derivatives provide a tasty alternative for individuals requiring or seeking something other than standard dairy products. Coconut milk is naturally low in carbohydrates and sugar-free, making it an ideal choice for those with hyperglycemia, insulin resistance, and diabetes.

Coconut milk is typically made from coconut meat and water. There are many versions of coconut milk available to purchase today, from full-fat organic milk (packing 445 calories per cup and 48 grams of fat) to unsweetened organic coconut milk (delivering only 45 calories per cup and only 4.5 grams of fat). In addition to its variety of milk offerings, coconut milk has also been made into yogurt (delivering 6–8 grams of fiber per cup), coffee creamer, and ice cream.

Coconut Water

 Since the earliest days of my practice, I have been recommending that people drink coconut water during moderate workouts as a healthier alternative to “sports drinks.” Every 8 ounces of coconut water delivers 10 percent of the body’s daily need for potassium, an electrolyte typically lost through sweat. Coconut water is a good source of potassium, and each cup contains only 45 calories.

Coconut water can also be used as a base for making a nondairy kefir. Introduced to us through the Body Ecology Diet, young coconut kefir (YCK) is simple to make and delivers a rich culture of powerful probiotics.

Coconut Meat

 Coconut meat is an ideal snack choice for individuals with high blood sugar, insulin resistance, and diabetes. Each 2×2-inch piece of raw, fresh coconut meat delivers only 7 grams of carbohydrates, 4 grams of fiber, and 15 grams of fat. Due to the high fat content, the calorie content is also high, and therefore only small amounts should be consumed by those following a calorie-restricted diet.

Coconut meat is available in several forms, such as chunked, flaked, and desiccated. Always look for the unsweetened varieties if available.

Coconut Flour 

Coconut flour is high in fiber, containing 5 grams of fiber and 2 grams of fat per 2 tablespoons. This nutritional content makes coconut flour an ideal choice for individuals with high blood sugar, insulin resistance, and diabetes.

Super food? Oh yes.

Let’s apply it to make a super snack!

Coconut Flour Carrot Zucchini Pancakes

Ingredients

1 cup organic carrots, shredded

1 ½ cup organic zucchini, shredded

3 tablespoons organic coconut flour

3 large free-range organic eggs

½ teaspoon Himalayan salt

¼ teaspoon fresh ground black pepper

Dried herbs to taste

I use a combination of parsley and basil.

If you want to use the pancakes as a side for a bowl of soup or salad, you can also add in a sprinkle of garlic and onion powder for a more savory flavor.

Process

  • Shred the carrot and zucchini and blot to remove excess water.
  • Beat the eggs and add to the shredded carrot and zucchini.
  • Stir in the coconut flour, salt, pepper, and herbs.
  • Melt a little coconut butter in a large skillet.
  • Using a ½ cup measure, pour the batter into the skillet.
  • Lightly fry the pancakes until they are crispy and brown on the underside.
  • Flip and brown the other side. Continue to flip and brown until the pancakes are dark brown (but not burned) and firm enough to transfer to the plate without tearing apart.
  • Place the cooked pancakes on a plate lined with a paper towel. Blot off the extra fat.
  • Serve warm.

Note

Be sure to blot enough water out of the zucchini, or the batter will be soupy.

Live Vitality Now!

 

(original post on boomspot)

 

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Tired of hearing the same old advice that “there’s no magic bullet for your health?”

Well, I’m here to take a stand and say with certainty that “yes, there is a magic bullet, and it’s your diet.”

 

Despite unlimited access to advice, self-help books, special diets, etc., we still witness rising rates of obesity and chronic degenerative disease month after month. This can happen with information overload – with so much advice, it’s hard to know what’s right for you. But there is something you can confidently do, and that’s to clean up your core diet. To do so, you will need to spring into action and take the biggest step of your journey toward optimal health.

Spring into Action and Clean Up Your Diet

You may be familiar with the parable of the boiled frog: A frog in a pot of water will sit and boil as the water is slowly heated. But toss the frog into a pot of boiling water, and he will spring into action to save himself. The assault on our health is the water that is heating up around us. It’s time to spring into action to save ourselves; it’s time to step back, do a fairly radical overhaul, and clean up our diet.

Begin the Journey to Healing, Health, and Vitality.

There are simple building blocks of a clean diet that we can follow: Think clean. Eliminate toxins. Properly hydrate our bodies, which are 70 percent water. Lubricate our joints. Wake up our metabolisms. Activate our immune systems. Feed our bodies, which hunger for essential ingredients!

The following steps are some powerful diet-building blocks we can all choose to promote a healthy weight, reduce our risk for chronic degenerative disease, and Live with Vitality Now!

Embrace the Positive  ADD or REPLACE with:

  • Organic whenever possible.
  • Free-range, hormone- and antibiotic-free protein foods.
  • Grass-fed or grass-pasteurized beef and lamb when available.
  • Drink at least 50 percent of your body weight as electrochemically reduced water.* For those who have a hard time drinking, add a slice of lemon, lime, and/or peeled and sliced fresh ginger to increase the flavor. You can also consume cold caffeine-free herbal tea as a substitute. *Email for more information.
  • Try to consume at least 7 (and ideally 10) servings of vegetables a day.

Prepare an omelet, frittata, or scrambled egg for breakfast with at least 2 vegetables.

  • Consume a salad at lunch. Start with 2 different greens and layer in color, such as organic peppers, tomatoes, cucumber, celery, grilled or roasted broccoli, cauliflower, etc. Add protein to ensure mental and physical acuity, garnish with avocado, and dress with a healthy vinaigrette.
  • When possible, replace your mid-afternoon sugary, caffeinated beverage with a “green juice” as many times a week as available. You can blend together cucumber, celery, kale, 1 small or ½ medium organic granny smith apple or pear, or substitute with a little beet or carrot. Blend with clean water, chia seeds, and flax seeds. Enjoy with a small serving of nuts, such as 2 Brazil nuts, 4 macadamia nuts, and either 10 almonds, 10 walnuts, or 15 Pistachios. If you like, add 2 tablespoons of raw pumpkin seeds.
  • Whether you are eating at home or going out, prepare or choose a dinner plate that is at least 50 percent vegetable. Try to request or make at least 1 cruciferous vegetable, such as broccoli (and its relatives broccolini and broccoli rabe), cauliflower, Brussels sprouts, cabbage, kale, mustard greens, arugula, watercress, or radish, and 1 leafy green, such as kale, spinach, collard greens, mustard greens, chard, or escarole.
  • Ensure that you are eating an adequate amount of healthy fats at each meal. Choose from butter or ghee, or for high temperatures, choose organic, cold-pressed, virgin olive oil, avocado oil, coconut oil, rice bran oil, or grape seed. I love some cold-pressed nut oils over salad. Great choices include walnut and macadamia nut oil.
  • Complement your organic vegetables and healthy fats with modest portions of protein. Choose from organic, free-range eggs, poultry, beef, bison, buffalo, lamb, wild-caught fish, mollusks, and organic, grass-fed New Zealand whey.
  • Flavor your dishes with fresh or dried herbs. Many herbs offer a significant range of antioxidants and anti-inflammatory phytonutrients.
  • Eat low-glycemic fruits, such as berries, apples, and pears. Eat fresh and seasonally. Eat your fruit between meals and enjoy it with 4–6 ounces of organic, plain, unsweetened Greek yogurt or kefir. Sprinkle with cinnamon and 2 tablespoons of hemp seeds.
  • If you eat grains, choose from wild rice, quinoa, buckwheat, millet, amaranth, or teff. Organic, imported farro is another option available in many stores.

Repel the Negative  REMOVE or Severely LIMIT:

  • Foods containing artificial dyes, flavors, and preservatives.
  • Foods containing artificial sweeteners.
  • Foods containing high fructose corn syrup.
  • Foods containing hydrogenated and fractionated fats.
  • Foods made from refined and processed grains.
  • Processed deli meats.
  • Cow-based dairy. Choose sheep or organic coconut alternatives instead.
  • Fruit juice. Eat your fruit whole.
  • Sweetened coffee and tea beverages.
  • Sugars and refined carbs.
  • Battered, fried, and cheesed foods.

Cleaning up your diet affords you the chance to become a lighter, fitter you. Don’t hesitate; just get started and spring into action.

Live Vitality Now!

 

(original post on boomspot)

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Much of the northern hemisphere is smack in the middle of one of the most challenging times of year for maintaining good health. The winter season of colds, flu, infections and the spread of illness compels us retreat to the indoors. Dry heat, lack of fresh air, and the inevitable proximity to infected people can put us at a disadvantage. Fear not, as there are ample steps you can take to fend off these external threats and strengthen your immune system naturally. And (this should be of no surprise coming from me) the source is your kitchen pantry.

Despite the huge diversity of antimicrobial drugs, bacterial resistance to the antibiotic arsenal is increasing to the extent that the word “superbugs” is a household term. Consequently, research continues to explore the antimicrobial potential of many natural agents common to our diets. Incorporating these palate delights can not only raise our immune system potential but also assist it in its battle to fight infection.

So rather than wait to be sick, let’s head to the kitchen and start eating our way to healing, health and vitality.

Garlic

For centuries, garlic has been used to treat a number of ailments. As one of the oldest cultivated plants in the world, garlic has been grown for over 5000 years. Although garlic offers many health benefits, its antibacterial and antiviral aspects are perhaps its most legendary. In addition, garlic exhibits potent anti-inflammatory activity as well as having good antioxidant potential. Garlic can be used to enhance the flavor of any dish. Chopping or crushing the garlic clove stimulates the enzymatic process that converts the phytonutrient alliin to allicin, the compound to which garlic’s health benefits are attributed. Leaving the crushed or chopped garlic for 5 minutes also allows the greatest opportunity for the allicin to develop.

To reduce the effect of “garlic breath,” chew on fresh, organic parsley after the meal. Garlic can also be consumed in capsule form, making it easy to consume on a regular basis.

Ginger

Historically, the use of ginger has been associated with relieving gastrointestinal distress from nausea to intestinal spasms. However, gingerol, a phytonutrient present in ginger, is also a potent anti-inflammatory. Adding fresh ginger to a menu is simple and easy. Peel and slice fresh ginger root and add it to hot water. Sip it hot or cold all day long. Drinking ginger tea can help relieve the nausea and pain associated with the flu.

Manukah Honey

The use of honey to treat infection dates back to the Sumerians in 2000 B.C. Research on this common pantry item has demonstrated that the high sugar content of honey is capable of dehydrating bacterial cells. In addition, honey’s acidity can inhibit the growth and proliferation of many bacteria, while an enzyme (glucose oxidase) present in this sweetener reduces oxygen to hydrogen peroxide, a known antibacterial.

Manukah honey in particular is derived from the flower of the tea tree bush and is thought to be the most potent naturally occurring honey. It also seems to exhibit more antibacterial properties than standard honey.

Shiitake Mushrooms

Much interest has focused on the immune potential and antibacterial properties of mushrooms and their extracts. Among those studied is the shiitake species. Shiitake mushrooms have a long history of being appreciated as a pantry delicacy. They are frequently used to enhance the flavor and aroma of other foods. The interest in shiitake mushrooms has increased recently because of their high nutritional value and medicinal properties. Shiitake mushrooms have shown the potential to fight both Bacillus bacteria and Staphylococcus aureus bacteria. So the next time you head to the kitchen to make an omelet, soup, stew or stir fry, don’t forget to add the aroma- and flavor-enhancing antibacterial superfood, the shiitake mushroom.

Turmeric

Originally referred to as “Indian saffron,” turmeric has a long history in the kitchen as a condiment, in the medicine cabinet as a healing remedy and in the clothing industry as a textile dye. Curcumin, the yellowy-orange pigment of turmeric, has been used as a potent anti-inflammatory in both the Chinese and Indian systems of medicine. So potent are its anti-inflammatory properties that it has actually been shown in research to be as effective as hydrocortisone and ibuprofen. Unlike these drugs, which are associated with a significant, long-term side effect of toxicity, curcumin produces no toxicity. Inflammation is a typical symptom of infection, and turmeric offers a safe and effective alternative to both prescription and over-the-counter anti-inflammatory medications.

In addition to these foods, healthy lifestyle habits that boost your immunity include:

  • Daily exercise
  • Adequate hydration
  • Enduring and productive sleep
  • Daily relaxation and meditation
  • Deep breathing and sufficient oxygen
  • Nurturing relationships
  • Stress reduction

These all have a remarkable impact on your immune system and your ability to prevent and fight infection.

Here’s a quick application of some of the elements I’ve touched upon in this blog. It’s a quick, yummy and potent concoction to nurture your day.

Lemon Manukah Honey and Ginger Hot Toddy

Ingredients

Juice of 1 whole lemon, regular or Meyer

1 tablespoon Manukah honey

Peeled, sliced fresh ginger root

½ teaspoon turmeric

Process

Mix all of the ingredients together.

Divide into three doses.

Combine each dose with 1-2 tablespoons of warm alkaline water.

Wishing you cheers and good health!

Be well now!

 

(Original post on boomspot)

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Hippocrates, the father of medicine, stated, “Let food be thy medicine, and medicine be thy food.” Hippocrates had a clear understanding of the power of food to preserve health and prevent illness. There is no nutritional supplementation that can fully equal the wellness powers of a healthy diet.

Here’s a new statement to chew on: “Health begins in the mouth while illness and demise begin in the bowel.” What a bold statement! We have untapped power to positively affect our health outcome. The small intestine hosts 70-80 % of the body’s entire immune system. Consuming healthy food will tap this treasure trove of “medicine” and encourage the immune system to flex its muscles.

Pantry Logic

Fill your pantry with medicine! I’m not talking about the stuff with pharmacy stickers on it. On your next visit to the supermarket, take a new approach. Let’s not just think recipe, appetite, family or spousal requests; let’s set on a path to arm our pantries with weapons for wellness! That may be an unfortunate metaphor for such a positive topic, but we are at war out there, being assaulted full time by attacks against our health and immune systems!

Coconut Oil 

Coconuts are highly nutritious and rich in fiber; vitamins C, E, B1, B3, B5 and B6; and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous. Unlike cow’s milk, coconut milk is lactose free so it can be used as a milk substitute by those with lactose intolerance.

The coconut is an incredibly diverse fruit that can be incorporated into a menu daily and in many different ways. Lauric acid, one of the two primary fatty acids that make up the fat content of coconut, exhibits strong anti-viral potential. Use the butter to gently pan fry or bake. Substitute a portion of any nut flour with coconut flour or simply use coconut flour as a base for baking. Add desiccated unsweetened coconut to your favorite recipe or breakfast cereal or snack on unsweetened roasted coconut chips.

Chicken Soup

Many of us were told by our grandparents to have a bowl of chicken broth or chicken soup to strengthen our immune systems and fight the flu. So is there any evidence to back up this old wives’ tale? The answer is yes. Chicken soup is rich in carnosine, which can strengthen the immune system to fight the flu in its early stages. In addition, chicken soup exhibits mild anti-inflammatory benefits that reduce symptoms of upper respiratory tract infections.

Fermented Foods

Fermented foods such as kefir, sauerkraut and the Korean vegetable kimchi have gained popularity of the last few years. Through the process of fermentation, these foods contain naturally occurring probiotics (healthy bacteria), which support our immune systems and help to fight infection. Although fermented foods may take a while to incorporate into a diet, they need only be consumed in small amounts. One of the easiest ways to do this is to ferment coconut water. The result is commonly referred to as young coconut kefir.

Lemon

Not only is lemon a great source of vitamin C, but it is also alkalinizing, which helps it support the optimal function of the immune system and act as an antiviral. In this role, lemon also allows all the metabolic processes of the cell to function more efficiently. For those who tend to shy away from lemon because of the tart taste, try a Meyer lemon. In addition, you can find pure, organic lemon juice (not from concentrate) that can be used for the convenience factor.

In addition to these foods, healthy lifestyle habits that boost your immunity include:

  • Daily exercise
  • Adequate hydration
  • Enduring and productive sleep
  • Daily relaxation and meditation
  • Deep breathing and sufficient oxygen
  • Nurturing relationships
  • Stress reduction

So head to kitchen and eat your way to healing, health and vitality this winter, and don’t let infection get the better of you.

Chicken Soup (Not Just for the Soul)


Bone Broth

Homemade bone broth is rich in gelatin and minerals, 2 essential components of a healthy immune system. And it isn’t as intimidating to make as it seems—this recipe requires only 5 minutes of prep time. Drink it on its own or use it as a base for soups and stews.

Ingredients

2 lbs. chicken bones

1 onion, peeled (rich in sulfur)

8-10 cloves of garlic, peeled (exhibits antiviral potential)

2 tablespoons apple cider vinegar (alkalinizes the body)

1 teaspoon Celtic salt

Process

Place all ingredients in a slow cooker on high and cook for 1 hour.

Reduce heat to low and cook for an additional 8–10 hours.

Strain, cool, and store in glass jars.

 

Chicken Soup

Ingredients

1 whole organic chicken

2 organic leeks

4 stalks of organic celery

4 large organic carrots

4 large organic parsnips

Sprigs of organic parsley

2 teaspoons organic Better Than Bouillon Chicken Base (more or less to taste)

Process

Remove the giblets from the chicken.

Clean the chicken thoroughly and pat dry.

Add the cleaned chicken to the bone broth, bring to a boil, reduce heat and simmer for 1 hour.

Clean and peel the vegetables as needed.

Slice into bite-size chunks per your preference.

Add the vegetables to the chicken soup and return to a boil, reduce to a simmer, cover and cook for an additional 30 minutes.

Remove the chicken from the soup. Pull into bite-size pieces and put enough back in the soup to satisfy your preference.

Note 

You can add additional vegetables to the cooking or serving process including escarole, zucchini, summer squash and green beans to increase the density and nutrition content.

Be well now!

 

(original post on boomspot)

 

 

 

 

 

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This year on Valentine’s day, we got creative, skipped the token gifts, and created some heat in the kitchen with some delicious bite size indulgences. These recipes are not only sinful and delicious, but are appropriately “heart healthy” as we celebrate National Heart Month.

 

Cupid eat your heart out….

 

Ti Amo Truffles

 

Ingredients

2 cups Organic Desiccated Unsweetened Coconut

¼ cup Organic Maple Syrup or Honey

1/3 cup Organic Coconut Oil

1 tsp Organic Vanilla

4 oz Organic Fair Trade 70 or 85% Dark Chocolate*

*The darker the more bitter the less sugar

 

Process

Place the coconut into the bowl of a food processor and pulse till a course flour texture.

Place the oil and sweetener in a small pot and melt gently over warm heat.

And the melted mixture and the vanilla essence to the processed coconut and stir till well combined.

Using your hands to roll the coconut mixture into about 18 small balls and store in the refrigerator for 30 – 60 minutes.

While the coconut balls are chilling. Melt the dark chocolate in a double boiler.

Remove the coconut balls from the fridge.

Dip each ball into the melted chocolate, with a fork.

Place the chocolate covered coconut balls on a sheet of wax paper and chill till the chocolate forms a hard coating.

Store in the refrigerator.

 

Nuts Over You

 

Ingredients

Safflower oil, to grease pan

¾ cup organic Almonds, coarsely chopped

¾ cup organic Brazil nuts, coarsely chopped

¾ cup organic Macadamia nuts, coarsely chopped

1 ½ cups organic Cane Sugar

50 grams Kerrigold butter

 

Process

Preheat oven to 180 degrees.

Lightly grease a pan with the safflower oil.

Spread the nuts separately on the pan and bake in the oven for about 5 minutes or until toasted.

Remove from oven, set aside and cool.

Heat the sugar in a non-stick ceramic pan over medium heat until it all turns to a caramel color. Stir continuously.

Remove the pan from the stove and stir in the toasted nuts and butter to coat.

Pour the nut mixture into the greased pan, and allow to set for 20 minutes.

Break into pieces.

 

Note

For a flavor variation, you can grind in a little Himalayan salt to create a salted caramel flavor.

 

You Spice Up My Life

 

Ingredients

2 tablespoons organic Olive oil

1 (15 oz) can organic chickpeas, rinsed, drained and patted dry

1 tsp organic Cumin

1 tsp organic Garlic powder

½ tsp organic Chili powder

Himalayan salt to taste

Ground pepper to taste

 

Process

Preheat oven to 350 degrees F.

Combine all ingredients, except chickpeas in a bowl.

Add chickpeas and toss to coat.

Spread the chickpeas on a baking sheet.

Bake in the oven, stirring occasionally until chickpeas have browned and are crisp. About 45 – 60 minutes.

 

With a little heat and spice in the kitchen, you can make any day an experience that engages all the senses!

 

Enjoy and Be Well!  xo

 

 

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As our journey into the new year begins full steam, amid resolutions, renewed energy, and determination, we are reminded that January is Cervical Health Month. We are bombarded with information about cervical cancer, screenings, tests, vaccines, and statistics—all important information. Yet, despite what we have learned from the media, the risk of cervical cancer goes beyond the human papillomavirus (HPV) infection. In fact, epidemiological (population observation) studies have revealed that nutrition is important, not only for maintaining the health of the cervix but also for having a suppressive effect on HPV infection.

How can we be proactive about this revelation? We can make health and immunity a central part of our journey to successful aging.

Don your lab coat for a moment and stay with me—I promise to bring it back to earth with a recipe.

The Importance of Plant-Based Antioxidants

The benefits of eating an abundance of organic vegetables as well as a modest amount of organic low-glycemic fruits cannot be overstated. No genetically modified organisms (GMOs) here!

The antioxidant potential of certain phytonutrients, such as alpha and beta carotene (found in carrots), lycopene (found in tomatoes), lutein (found in leafy green vegetables), ellagic acid (found in raspberries), zeaxanthin and cryptoxanthin (found in papayas), astaxanthin (found in wild salmon), sulforaphane glucosinolate and indole-3-carbinol (found in the cruciferous vegetables), and epigallocatechin gallate (EGCG) (found in green tea), helps kill free radicals, supports detoxification, dampens the proliferative effect of estrogen, reduces the virulence of HPV, reduces the risk of cervical cancer, inhibits cancer cell proliferation, and induces apoptosis (programmed cell death) of cervical cancer cells.

Methylation and its role in suppressing cancer

The metabolic process known as methylation plays an important role in the suppression of tumor growth. The bioactive forms of folic acid and vitamin B12, 5-methyltetrahydrofolate (5MTHF) and methylcobalamin, participate in methylation, a very important epigenetic cellular metabolic event that silences or turns off gene expression to estrogen metabolism. It also affects our moods/emotions and bone and cardiovascular health. The accumulation of homocysteine, an intermediate molecule present in the metabolic pathway resulting in methylation, implies a lack of efficiency in the pathway. Methylation feeds into a related metabolic pathway resulting in the production of the body’s most important antioxidant/detoxification molecule, glutathione. In addition, glutathione suppresses viral DNA replication, regulates apoptosis, and activates the P53 tumor-suppressor gene, all of which impact the risk and progression of cervical cancer.

Impaired methylation, resulting in high serum homocysteine levels and low glutathione levels, is associated with a greater risk of cervical cancer and a more persistent presence of HPV.

Refined Carbohydrates and Sugars

The consumption of refined carbohydrates and sugars results in an increase in blood glucose and insulin levels—which feeds cancer cells.

Cancer cells are obligate sugar feeders, thriving on blood glucose and modifying their energy metabolism to minimize the production of free radicals, one of the by-products of energy metabolism. Elevated blood glucose results in an increased production of insulin and insulin-like growth factors, which promote inflammation and contribute to cancer cell division and tumor growth. Substituting organic, non-GMO whole grains, such as wild rice, quinoa, and teff, rich in nutrients, fiber and protein, with a good amount of healthy fats minimizes the blood sugar-insulin effect and protects against the formation of cancer cells.

Choose organic non-GMO, free-range, grass-fed, hormone- and antibiotic-free foods to promote healthy bodies. While more expensive, they are also more nutritious and free of toxins that can trigger and contribute to cancer.

Organic fruits and vegetables contain more anti-cancer phytonutrients, while grass-fed, hormone- and antibiotic-free animals have a higher profile of omega-3 fatty acids, less saturated fat, and are less toxic/sick themselves.

As promised, let’s now bring it back to earth, or rather, your kitchen table. These two scrumptious dishes not only represent much-needed comfort food during this cold season but also are medicine for the body and soul, helping to strengthen and support the lessons learned this month.

Be well!

Broccoli Zucchini Soup

  • ½ organic white or yellow onion, chopped
  • 3-4 stalks organic celery, chopped
  • 1 bag shredded organic broccoli stalks
  • 2 organic vegetable bouillon cubes
  • 2-3 bags of organic broccoli florets or 2 bunches organic broccoli, cut up
  • 6 medium organic zucchinis, sliced thick
  • 2 organic low-sodium vegetable bouillon cubes
  • 8-12 cups of boiled water

Rinse and prepare all vegetables.

Place chopped onion, celery, broccoli stalks, and bouillon cubes in a soup pot.

Add just enough water to cover vegetables.

Bring to a boil, reduce heat, and cook until onions are glassy, adding water as needed.

Add all remaining ingredients.

Bring to a boil, cover, and reduce heat.

Cook until vegetables are soft, about 20 to 30 minutes.

Remove from heat, allow to cool, and puree.

Note

If you prefer more salt, use 3 organic vegetable bouillon cubes and 1 low-sodium cube.

Variation

Add 1 packet frozen artichoke hearts when you add the broccoli and zucchini.

Turkey Meatloaf

  • Organic olive oil
  • 4 bay leaves
  • 2 packets Plainville or other hormone/antibiotic-free ground turkey
  • 1/2 medium purple onion, chopped
  • 2 organic eggs, beaten
  • 1 14-ounce can of organic diced tomatoes with Italian herbs
  • 1/4 cup gluten-free bread crumbs
  • Garlic and onion powder to taste
  • Himalayan salt to taste

Preheat an oven to 350ºF.

Coat the bottom of a meatloaf baking dish with olive oil and add the bay leaves.

Place all remaining ingredients in a mixing bowl and mix, using a spatula, till well combined.

Place ingredients in the baking dish and brush with oil.

Bake in the preheated oven for 50 to 60 minutes.

Serving Ideas

Serve with cauliflower mash, steamed green beans, and mixed-leaf salad (baby romaine, arugula, endive, and radicchio).

Bon Appetite!

 

(originally posted January 14th, 2016 on boomspot)

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(Posted on boomshop 12/21/15)

We all love this holiday time of year — the decorations, the music, the social gatherings, the baking, the cooking, etc. The air is simply charged with a sense of contagious excitement. But, there is a flipside to all the fun… I’m talking about the wear and tear on our health. The assault of toxins, sweets, fats, calories, alcohol, stress, all add up to a veritable sin-city of challenges to our wellness! And by the time we reach New Year’s Day, and the reality of our folly sets in, with Winter upon us, we then often resolve to detox and commit to a pristine way of living to shed the excesses of the holiday season.

So how can we avoid going down that road, again and again, and again while still enjoying ourselves?

Perhaps one of the hardest words for any of us to utter is the simple word NO. Nancy Reagan figured it was simply a decision, with a little Nike “just do it” flair, she coined “Just Say No.” But it really should not require such extreme discipline typically associated with denial and deprivation– which for many of us is, and let’s be real here, just not going to happen.

But what if we were to pause for a moment? Consider when we are saying “no” that we can transform “denial” into a “strength” by recognizing we are in fact “giving” ourselves the opportunity to get one step closer to that place of Wellness.

Set Healthy Limits

Setting limits will allow you to better enjoy the holiday season. For the simple reason, there will be no regrets. Rather, there will be a feeling of empowerment. I like to remind myself when I reach for the next glass or mouthful, I will always see this again. There will be another celebration and another reason to enjoy and indulge.

Be Proactive

Another important part of learning to say no is also to be proactive rather than reactive. To be proactive, requires planning ahead of time to ensure that your needs will always be met.

Here are some simple proactive ways to help you achieve Wellness at this time of the year.

Don’t go to a Party Hungry

If you have time, eat a light meal before heading out to a holiday party. When I know I’ll be partaking in holiday cheer – I like to pre-load with a plate of cut up raw vegetables and a little protein/fat combination such as hummus or egg salad. This will not only fend off the unwanted portion of the buzz, but will help fill your belly with healthy food for strength.

Take your own snacks to the Mall

Avoid the long lines and pitfalls of mall food.

Fill a sandwich bag with cut up raw vegetables and grab a to-go container of hummus or guacamole.

For easy access protein and fat, take 2 boiled eggs or 4 slices of fresh roast turkey breast or beef in a red or green lettuce leaf with a little mustard and organic mayonnaise.

Cavemen Did It.

Think Paleo

There is no shortage of carbs to tempt our palates at this time of the year so think Paleo when you’re taking a mid-afternoon break. This could be a protein powder you can simply stir into iced water or protein bar (be careful, many are glorified candy bars loaded with unhealthy ingredients. Try to choose one that has about 20 grams of protein and no unhealthy sugar replacements.

Here’s one of my favorites:  A muffin recipe that I make to freeze and take with on journeys as I need. This muffin is high protein, high fat and high fiber without the sugars and carb.

Take a moment out of your schedule, avoid the caffeine and enjoy with a cup of herbal tea. You will be well-nourished and energized and again one step further to your wellness goals.

Carrot Zucchini Muffin

 

Ingredients

  • Coconut Flour                                                                                           1/2 cup
  • Desiccated unsweetened coconut                                                   1/2 cup
  • Coconut butter                                                                                         1/3 cup, melted
  • Eggs                                                                                                               6 large
  • Sweetener – maple syrup, honey or Lyle’s Golden syrup       1/2 cup
  • Vanilla                                                                                                          1 tsp
  • Baking soda                                                                                              1/2 tsp
  • Cinnamon                                                                                                  2 tsp
  • Grated zucchini                                                                                       1 cup
  • Grated carrot                                                                                            1 cup

 

Process

Melt coconut butter and mix with eggs, cinnamon and vanilla.

Fold in coconut flour, desiccated unsweetened coconut, zucchini and carrot.

Put into muffin cups and bake at 350°F for 20 minutes or till done.  You may need to bake for longer.

Enjoy and Be Well!