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.
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.
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!
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*.
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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 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.
Cabbage 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
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.
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.
Print off this chart and put it on your fridge for tips about what to get on your next excursion to the grocery store.
We know vegetables are good for us, its a mindset we ought to cultivate and celebrate. Everyone from your mama, grandma, or Home Ec teacher has told you but somehow its easier to grab a bag of chips, or pizza when were hungry. And veggies are not sexy right? You are not going to see a sexy supermodel chowing on a bunch of broccoli.
I recently presented to Husch Blackwell for Health Fitness Corp. on Delicious Vegetables and wanted to include some highlights here. According to a 2009, the Centers for Disease Control and Prevention (CDC) analysis showed that only about one-fourth of adults in the US consume vegetables three or more times per day. We have an opportunity to do better, and our health depends on it:
- Fiber in vegetables may help you feel full longer! This is a huge benefit to you if you are always hungry and wanting to watch your waistline.
- Naturally low in calories, sugar, and fat! Yes, even the higher sugar content vegetables and fruits are way better than a candy bar or low fat potato chip.
- Be Healthy, reduce healthcare costs! More nutrients from vegetables are associated with reduced blood pressure, less bone loss, and decreased risk of cardiovascular disease, certain types of cancer.
One of the most common vegetable myths is starchy vegetables like, potatoes and corn, are fattening. Wrong! You’ve often heard to eat a rainbow of colors. The reasons why? We get different types of nutrients and phytochemicals from different fruits and vegetables. Your meals, snacks, and soups, pastas, and casseroles become much more interesting and exciting when you eat a variety of flavors and textures, and include spices and seasonings to wake up your vegetables. Want to improve your variety? Include more non – starchy veggies in your diet.
Non – Starchy Vegetables (Superstars*)
||Mushrooms (all kinds)
||Cabbage* (green, bok choy, Chinese, red)
||Greens* (collard, kale, lettuce, mustard, turnip)
|Beans (green, wax, Italian)
||Peppers, bell* (all varieties)
||Squash, spaghetti, zucchini
||Sugar snap peas
My weekend indulgence is going to be kabobs, and a Mediterranean salad with lots of fat olives. What about you?