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Archive for the ‘Nutrition’ Category

Whole Foods Protein Breakfast Shake

Recipe borrowed from Dr Mark Hyman Makes 2 servings:  My version

2 Tbsp Sunflower Seeds
2 Tbsp Chia Seeds (can be soaked overnight to make shake smoother and to release nutrients in seeds)
4 Walnuts
2 Tbsp Raw Pumpkin Seeds
3 Brazil Nuts
2 Tbsp Raw Almond Butter
1 Tbsp Extra Virgin Olive Oil Organic Coconut Oil or quarter ripe avocado
1 Banana (may omit banana if diabetic)
1 Cup Wild Blueberries
1 Cup Water
1/2 Cup Unsweetened Almond Milk
*Optional: Advocare’s Muscle Gain Vanilla or plant protein powder of your choice.  I have also used Advocare’s meal replacement shakes  which includes carbs so you would need to omit the banana!

Beloved, I pray that in every way you may prosper and enjoy good health, as your soul also prospers. 3 John 1:2

Quick Chicken Fingers

This is seriously so easy, and so good, and so good for you.  When you want something savory, a quick snack, or something you can grab and go!

 

Preheat oven to 425.

Chicken Tenders, One pound (Iused 14 oz of Bare Naked Chicken Tenders from Schnucks.)

1/2-3/4 cup of almonds

1 tbs of basil

1 tsp of Sea Salt (or 1 table salt)

1 tsp celery salt

Or any spices you fancy

Put almonds in blender and blend until coarse to powdered, and put in a shallow bowl or dish.  Add spices and toss.  Rinse chicken, and coat each piece on each side in batter.  Place in a shallow baking pan coated with spray or melted coconut oil.  Bake for about 10-15 minutes or until slightly browned.  Check after about 10 minutes to ensure cooked through.

Serve with a green salad and veggies, or portion to go for an easy snack.  Double recipe for the family and for leftovers.

 

 

Plant based diets

Studies on blue zones, areas where people live to over 100 years old, found that  all of them eat a rich array of fresh fruits and vegetables, which are packed with disease-fighting nutrients. In this category we include beans as the cornerstone of most centenarian diets is beans.  Favorites include fava, black, soy and lentils as they are rich in fiber and protein. Phytochemicals and nutrients found in fruits and vegetables, including a variety of colors, support a healthy body.farmers market2010

Meats can still be on the menu but consider them as a side or ingredient, and choose the leanest, finest meat you can afford. If you are grilling, minimize charing as this creates bad free radicals that wreak havoc on our bodies cells.  Limit portions to the size of a deck of cards and try eating no more than twice a week. This is consistent with the USDA’s MyPlate recommendations to make fruits, vegetables and grains the majority of your intake.

If you find it hard to avoid meat, trying eliminating it for just one day, and focus rather on salads, stews, and combining beans with nuts or grains for a heartier meal.  Eating nuts—a handful a day – provides essential fats, and can give you an extra 2-3 years of life expectancy!

If you are looking at a better quality of life, and a longer more exuberant life, I’d follow these people’s example!

Support your body’s immunity

Allergy relief and immunity

Even though we cannot do much about our body’s response to specific allergens, we can support our overall health which impacts how we feel and recover from these attacks.  Good healthy whole foods, fresh water, a good night’s sleep and maintaining  stress factors in life are the best ways we can keep a healthy body.  Yet, here is just a few of my recommendations from Advocare’s product line to supplement your nutrition.  Additionally, I can help you find solutions to fill in the gaps of what you may be  missing in your daily nutrition.  Just give me a call.

MNS (Metabolic Nutrition System): “Nutritionist in a Box” ; includes over 50 vitamins, minerals, and nutrients to “fill in your nutritional gaps”, increase energy, support weight management, and provide appetite control.*

HERBAL CLEANSE: “Oil Change for Your Body”; a 10 day system to cleanse, detoxify, and rejuvenate your body*.

ImmunoGuard™  Provides support for a healthy immune system*.

SPARK:  Enhances mental energy and focus with over 20 vitamins, minerals and nutrients* Sugar-free.

For more descriptions and other options visit my website:  advocare.com/11068151

 

*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

 

Eating with friends

Eating out in our country has become a national pastime.  Remember when you were a kid, and eating out was only for birthdays and celebrations.  Now Tuesday night has become cause for celebration.  Many restaurants create an atmosphere of a party, with music, decoration, and even cleaver up selling techniques from the bubbly wait staff.  Use caution when creating an excuse to ignore your healthy eating plan:

I was with friends or with a group:  Statistics show that when you are eating with one person, you eat 35% more; 7 or more people double the amount, and in a smaller group like 4, up to 75% more.  Its important than you recognize the excuse you give yourself because you are eating (maybe comfort food) with others, and also that you are enabling others to eat unhealthy or more because you care about them.
 

What can you do to arm yourself in the following situations:  

Someone brings treats to work for a special celebration:  If you are unsure whether the food choice is low or high in calories, decline politely and pick something that you know is a healthy option like fruit.
 
If you are with a group for dinner or lunch:  plan ahead by having a healthy snack before you go or order separately,  turn down chips, bread and appetizers, and eat slower,  enjoying the conversation instead.
Decline the invitation:  While you may want to catch up with some friends and unwind from a bad day over happy hour, usually a good sweat out at the gym will do the trick. It’s really ok to be that person, remember this is your health you are working for!
Drink plenty of water!
 
Plan ahead.  This is the best way to ensure that you are aware of what your choices are,  and that are ready are  for unfamiliar situations.  Make your own snacks and bring them with you to the movies, eat before you go to a party and just sample one thing you want to try, and when offered a piece of cake from the at work treat bearer,  politely decline.

Quinoa Breakfast Bowl

There are hundreds of options online for this protein hearty, comforting breakfast option. Quinoa is naturally loaded with protein and fiber.  One cup of cooked quinoa brings about 8 grams of protein.  Add nuts or yogurt to increase the protein content.  Here’s a simple version you can make with common ingredients found in your cupboard.

Food Healthy Quinoa Pumpkin Bowl

This Sept. 21, 2015, photo shows ingredients for quinoa pumpkin breakfast bowl in Concord, N.H. (AP Photo/Matthew Mead)

1 cup  quinoa, rinsed
2 cups water
1 tablespoon extra-virgin olive oil
1/4 cup slivered almonds
1 cup fruit or berries,  or medium sized fruit like apple or banana cut into 1/2-inch pieces
2 tablespoon pure maple syrup
1/2 teaspoon cinnamon

In a small saucepan, cover the quinoa with the water and bring to a boil. Cover and cook over low heat until the water has been absorbed and the quinoa is tender, about 15 minutes. Lightly fluff the quinoa with a fork and cover it again.

In a medium skillet, toast almonds, stirring a few times, until golden brown, about 2 minutes. Add the quinoa, maple syrup, oil,

cinnamon and stir well until heated through.  Top each portion of quinoa with fruit and almonds

Unstuffed Cabbage Rolls and Healthy Saute

cabbageCabbage is a superfood with lots of nutrients and antioxidants! Among many other health benefits, it is known as an anti-inflammatory and anti-cancer  food –especially colon cancer. It is a very alkaline forming food. Eat it often!

Cabbage is high in nutrients Vitamin C and A, a cruciferous vegetable high in polyphenols,  important antioxidants for our bodies.  Red Cabbage is especially high in these phytonutrients and can best retain its flavor by sauteing.

Try with 1/4 cup of broth for 5 minutes.  Toss with ginger and rice vinegar or balsamic vinegar dressing and garlic.  Or try this recipe.

Unstuffed Cabbage Rolls
Ingredients:

1 1/2 to 2 pounds lean ground beef or turkey
1 tablespoon oil
1 large onion, chopped
1 clove garlic, minced
1 small cabbage, chopped, red preferred or green
2 cans (14.5 ounces each) diced tomatoes
1 can (8 ounces) tomato sauce
1/2 cup water
1 teaspoon ground black pepper
1 teaspoon sea salt

Optional serve with wild or brown rice ½ cup per serving.

Preparation:

In a large skillet, heat olive oil over medium heat. Add the ground beef and onion and cook, stirring, until ground beef is no longer pink and onion is tender.
Add the garlic and continue cooking for 1 minute.

Add the chopped cabbage, tomatoes, tomato sauce, pepper, and salt. Bring to a boil. Cover and simmer for 20 to 30 minutes, or until cabbage is tender.  Serves 6 – 8.