2. Focus on gut health. Is your digestive system too acidic?
Archive for the ‘Nutrition’ Category
Adapted from the Mininmalist Baker.
Yummy black bean burgers with sweet potato and grain. 6 servings @ 2 burgers each
• 1 can of cooked black beans, rinsed and drained
• 2 cups mashed sweet potato (2 large sweet potatoes)
• 1 – 1 1/2 cups cooked brown rice* (or sub cooked quinoa*)
• 1/2 cup finely diced red onion
• 1/4 tsp chipotle powder
• 2 1/2 tsp ground cumin
• 1 tsp smoked paprika
• 1/4 tsp each salt and pepper (to taste)
• Optional: 1/2 cup walnut or almond meal (or finely chopped)
FOR SERVING (optional)
• Sliced avocado
• Bed of greens
• Sliced onion
1. Perce clean sweet potatoes several times with a knife. Wrap with a paper towel, and microwave 3 minutes a time, rotating and repeat until soft to the touch. Let cool. While potatoes are cooking, cook rice or quinoa (see notes for instructions).
2. Add black beans to a mixing bowl and mash half of them for texture. Then add sweet potato scooped from skin and lightly mash, then 1 cup grain, onion, nut meal and spices. Mix to combine. Taste and adjust seasonings as needed. Add more rice or nut meal if the mixture feels too wet.
3. Lightly grease a baking sheet and line a 1/4 cup measuring cup with plastic wrap. Fill the lined measuring cup with sweet potato mixture. Turn over onto the baking sheet and gently press down to mash.
4. Bake burgers for a total 30-35 minutes, gently flipping 15 minutes in to ensure even cooking. The longer you bake them the firmer and drier they will get. I check them at the 25 minute mark.
5. Serve on thin buns (double stack for more bulk) or atop a salad with sliced avocado, red onion, greens, or salsa.
6. Store leftovers in a container in the fridge for up to a few days. Freeze and when needed grab one to thaw for easy snacks or on the go meal.
*For quinoa: rinse 1 cup quinoa and add to a saucepan over medium heat. Sauté in a bit of olive oil for 1-2 minutes, then add 2 cups water and bring to a boil. Reduce heat to simmer, cover and continue cooking for about 15 minutes or until tender and fluffy and the water is absorbed.
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)
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
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*.
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 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:
What can you do to arm yourself in the following situations: