Category Archives: nutrition

Quinoa and Pomegranate Salad

Posted on by Leave a comment

INGREDIENTS

  • 1 cup uncooked quinoa
  • 2 cups water
  • Pinch of kosher or sea salt
  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons fresh lemon juice
  • 1/2 teaspoon kosher or sea salt
  • Fresh cracked black pepper, to taste
  • 1 cup pomegranate seeds
  • 1/2 cup chopped Italian parsley
  • 1/4 cup toasted, sliced almonds (optional)

  • INSTRUCTIONS

    1. Combine the quinoa, water and pinch of salt in a medium saucepan. Bring the water to a boil, once water begins to boil, reduce the heat to low and cover the pan. 
    2. Simmer covered for 15 minutes (there may still be some water not yet absorbed). Remove from heat. 
    3. Keeping the pan covered, let it stand for 5 minutes, or until the remaining water is absorbed. 
    4. Remove the lid and gently fluff the quinoa. Set aside to completely cool. 
    5. In a bowl whisk together the olive oil, balsamic vinegar, lemon juice, 1/2 teaspoon of salt and pepper. 
    6. In a large bowl, toss together the cooled quinoa, pomegranate seeds, parsley, almonds and dressing. Serve at room temperature or chilled.
  • adapted from foodandwine.com

GOLDEN MILK OVERNIGHT OATS

Posted on by Leave a comment

Yields: 2 servings (may be prepared vegan and gluten-free)

Ingredients:

Golden milk (This version is a bit spicier than the Turmeric Latte recipe posted alone. May also use that recipe in place of this one.)

  • 1 tablespoon honey, more to taste
  • 1 teaspoon ground turmeric
  • 1⁄4 teaspoon ground ginger
  • 1⁄4 teaspoon ground cardamom
  • 1⁄4 teaspoon ground cinnamon
  • 2 tablespoons boiling water
  • 2 cups plant based milk
  • pinch of black pepper

Oats

  • 1 & 1/3 cups old-fashioned rolled oats (gluten-free if desired)
  • 2 tablespoons chia seeds
  • 2 tablespoons hemp hearts
  • 1 & 1⁄2 cups golden milk (above)
  • Fresh fruit and honey, for serving

Instructions:

Golden Milk

In a medium bowl, combine the honey, turmeric, ginger, cardamom and cinnamon. Stir to combine, then stir in the boiling water to dissolve the honey. Stir in the milk. Taste, adding more honey if desired.

Oats

Combine oats, chia, and hemp seeds in a glass jar, stir to combine. Pour the golden milk into the jar and stir to combine. Chill overnight or up to 3 days. To serve, top with fresh fruit and honey, if desired.

 

TURMERIC HUMMUS

Posted on by Leave a comment

Ingredients

  • 2 cans chickpeas
  • 1/2 cup water from the chickpea can or more to taste
  • 4 tbsp olive oil
  • 1 large lemon (juice only)
  • 1 peeled garlic clove
  • 1/2 tbsp ground turmeric
  • 1/2 tsp salt
  • Black pepper to taste
  • Pomegranate seeds, pumpkin seeds and parsley, to serve (optional)

Instructions

  • Place all ingredients (except optional garnishes) in a food processor for 30-60 seconds.

Notes

  • Keeps well if covered in the fridge for two days. Cover with a little oil.
  • Adjust amount of liquid in the recipe according to your taste. More liquid yields a smoother hummus, less a chunkier one.

MORNING DETOX DRINK

Posted on by Leave a comment

WHAT HAPPENS WHEN YOU DRINK APPLE CIDER VINEGAR AND HONEY ON AN EMPTY STOMACH IN THE MORNING?

This drink is strongly recommended for people who experience various kinds of inflammation, problems with digestion, and pain in the muscles, joints or throat.

 Here is a list of several benefits you will gain from this mixture:

  • Eliminates pain in the joints
  • Eliminates acid and heartburn
  • Helps with digestion and constipation
  • Reduces cholesterol in the blood thus decreases blood pressure
  • Helps with weight loss
  • Great for a sore throat
  • Energy booster
  • Gives a healthy glow to the skin
  • Eliminates bad breath
  • Helps with inflammation

Why should I use exactly this combination?

We lead stressful and fast-paced lifestyles consuming large amounts of unhealthy food and drinks. This leads to changes of the pH value in our body. A low pH makes the body acidic which leads to many diseases, infections, inflammation and lack of energy. Consuming this drink in the morning, before any of your daily activities, will give you an excellent energy boost and later, when the apple cider vinegar becomes digested, it will make your body more alkaline.

The quality of ingredients for this drink:

Before anything else you must make sure that the products you use are 100% natural i.e. organic and unprocessed. If you use ordinary vinegar and honey, which is processed and sold in any supermarket, you won’t get the desired results.

Ingredients:

  • 1 teaspoon of raw honey
  • 1 teaspoon of organic, unfiltered apple cider vinegar (you can use 1 tablespoon if the taste doesn’t bother you)
  • 1 cup of hot water

When you should drink it?

Ideally you should drink it daily, in the morning, 20 minutes before breakfast so it has time to be digested. You may also consume it during the day depending on your needs and preferences.

 

TAKING CARE OF YOUR HEART

Posted on by Leave a comment

Your heart is your life source and needs special care; both physically and emotionally. A few ways to care for your heart are through proper exercise, nutrition and stress reduction.

The cardiovascular system consists of the heart and its blood vessels. Consistent exercise is the most efficient way to strengthen and improve the cardiovascular system.

  • Consistent  exercise is considered to be 4-5 times a week for a minimum of 30 minutes. Cardiovascular or “aerobic” activity strengthens the heart and lungs and improves the body’s ability to use oxygen. A healthy cardiovascular system helps reduce the risk of coronary disease, lowers blood pressure, decreases depression, stress and anxiety, improves sleep and increases energy levels.

It is true – you are what you eat. There are many heart healthy foods that can help prevent and repair cell damage.

  • To keep it simple, focus on a variety of fruits and vegetables, the more colorful the better. Whole grains, beans, legumes, nuts and seeds are also important. Avoid processed foods and eat foods in their whole, natural form. If it didn’t come from the ground it’s not a whole food. I’ve never heard of a Doritos tree have you?

Stress reduction is also crucial for heart health. Some ways to reduce stress are:

  • Spending time with people you love
  • Physical touch
  • Laughing
  • Spending time in nature
  • Listening to music
  • Meditation
  • Massage
  • Activities such as yoga, dance and tai chi
  • Playing an instrument
  • Journaling
  • A great nights sleep

I invite you to begin now and truly take care of your heart. Get your body moving. Go for a beach walk or hike. Try a fun class or indulge in a spa treatment. Plan a few outings with your favorite people. Sleep in on a weekend. Listen to music you love everyday. When you feel anxious pause and take a slow, deep breath.

“The only lasting beauty is the beauty of the heart.” ~ Rumi

B.Y.O.G “BRING YOUR OWN GOAL”

Posted on by Leave a comment

30 Day Health Challenge – starts Monday January 9th

This is not a typical shape-up challenge, this is YOUR challenge. Make a habit, shake a habit, win some cool prizes, stay accountable and receive support from a certified nutrition and fitness coach.

Select a category, choose your own goal and away you go!

$75.00 registration fee includes:
  • Chance to win $500 cash and other cool prizes
  • Jumpstart Nutrition Guide (nutrition basics, meal & snack ideas, etc)
  • Unlimited email access to health coach for nutrition, fitness & health questions
  • Weekly recipes and health tips
  • Easy tracking via Google sheet
  • 20% discount on Healthy by Heidi services (www.healthbyheidi.com)

Possible categories are (but not limited to): 

  • Weight or body fat loss
  • Muscle gain
  • Break a habit (sugar, alcohol, fast food, caffeine, etc)
  • Create a habit (go vegetarian, eat breakfast daily, meditate, work out regularly, etc)

**Have another category in mind? I’d be happy to discuss it with you.

TO REGISTER CLICK HERE Once you register you will receive your Jumpstart Nutrition Guide and information on how to get started.

Already starting a program like Weight Watchers, meal delivery or a cleanse? Perfect! Use those tools to help you reach your goal during this 30 day challenge.

FALL INTO HEALTH – 28 DAY SHAPE-UP CHALLENGE

Posted on by Leave a comment
cropped-healthy_lifestyle.jpg

Begins Monday September 19th 

Did some of your health goals take a back seat during the summer? With summer winding down and the kids back in school it’s the perfect time to get your health back on track. 

Join me for a 28 day challenge, get a jump start on your health and receive inspiration and support from a certified health and fitness coach along the way. The holidays are going to be here before you know it!

$65 registration fee includes:
*(discounted rates available below)*
  • Jumpstart Nutrition Guide (nutrition basics, meal & snack ideas, etc)
  • Weekly recipes and health tips
  • Unlimited email access to health coach for nutrition, fitness and health questions
  • Private Facebook group (optional) for extra encouragement and health coaching support
  • 25% discount on Healthy by Heidi services. Tailor the challenge to your needs by adding on a customized meal plan, weekly phone sessions, etc.
  • Chance to win $$, prizes and a healthier you!
*Winners will be selected based on total weight loss (percentage of starting weight) plus bonus points for achieving your personal weight loss goal.  

 

Already starting a program like Weight Watchers or a cleanse? Perfect! Use those tools to help you reach your goal during this 28 day challenge.

Once you register you will receive a link for payment, your Jumpstart Nutrition Guide and details on how to get started.

FIRST 5 SIGN-UPS ELIGIBLE FOR RAFFLE PRIZE

SPECIAL RATES

EARLY BIRD SPECIAL $55 (register by September 14th)

JOIN WITH A FRIEND FOR $45 EACH

BREAKFAST SMOOTHIE BOWL

Posted on by Leave a comment

(Approximately 240 calories, 14 grams of fiber) 

(One serving)

Ingredients:

  • ¾ cup unsweetened non-dairy milk (coconut, almond, etc)
  • 1 small apple, chopped
  • 2 teaspoons almond or other nut butter
  • 1 cup frozen berries
  • A few ice cubes
  • ½ inch fresh ginger, peeled and minced (optional)

Toppings: (all optional or add others you like)

  • 2 teaspoons hemp seeds or chia seeds
  • 1 tablespoon chopped almonds or walnuts
  • 1 tablespoon sunflower seeds

Directions:

Place milk, apple, almond butter, frozen berries, ice cubes and ginger (if using) in a high power blender and puree. Pour into a bowl and add toppings of your choice.

 

 

 

 

2016 30 DAY HEALTH CHALLENGE “Bring your own goal”

Posted on by Leave a comment

Challenge begins Monday January 11th 

Let’s be real, New Year’s resolutions are more like suggestions. Did you know only 8% of people stick to them? This is YOUR challenge. Select a category, choose a goal and away you go!

Make a habit, shake a habit, have some fun, share what works with others, win some cool prizes, stay accountable and get support from a certified nutrition and fitness coach.

$100 registration fee includes:

  • Chance to win $500 cash prize
  • Jumpstart Nutrition Guide (nutrition basics, meal & snack ideas, etc)
  • Unlimited email access for nutrition/fitness/health questions
  • Weekly recipes and health tips
  • Weekly prizes
  • Easy tracking via Google sheet
  • 25% discount on Healthy by Heidi services

Possible categories are: 

  • Weight or body fat loss
  • Muscle gain
  • Break a habit (sugar, alcohol, fast food, caffeine, etc)
  • Create a habit (go vegetarian, eat breakfast daily, meditate, work out regularly, etc)

**Have another category in mind? I’d be happy to discuss it with you. 

Winner will be selected by a total number of points earned for: 
  • Reaching your personal goal
  • Weekly health challenges
  • Additional bonus points to be announced

PLEASE REGISTER BY JANUARY 8TH 

To register or for more info: email heidi@healthybyheidi.com. Once you register you will receive a link for payment, your Jumpstart Nutrition Guide and information on how to get started.

**Already starting a program like Weight Watchers, meal delivery or a cleanse? Perfect! Use those tools to help you reach your goal during this 30 day challenge.

DIY SORE THROAT & COLD REMEDY

Posted on by Leave a comment
Lemon, Ginger and Cayenne Tea 

In a large mug combine:
  • 1-2 tablespoons of honey (raw honey is best)
  • The juice of half of a fresh lemon
  • 1- 2 teaspoons of freshly grated or minced ginger (easiest way to peel ginger is with the edge of a spoon)
  • 1/2 teaspoon of cayenne pepper
  • Add boiling water, stir and let it sit for a few minutes. For stronger flavor add more of any of the ingredients.
If you’re ready to kick it up a notch, here’s another version I call ‘Fuego’.
Fuego Tea
  • Combine everything in a small saucepan.
  • Juice of one fresh squeezed lemon
  • 2 cups of water
  • 1 teaspoon ground cayenne pepper
  • 2 teaspoons grated fresh ginger
  • 2 tablespoons of honey
  • 2- 3 garlic cloves, skin removed, cut into chunks
  • Bring to a boil, reduce to a simmer for five minutes, stirring occasionally.
  • Strain through a funnel into a mug.

TIPS TO PREPARE A HEALTHIER HOLIDAY FEAST

Posted on by Leave a comment

 HEALTHY TIPS:

  • Use low fat or non-fat milk to replace whole milk.
  • Use low fat cheeses to replace full fat cheeses.
  • Use egg substitutes in place of whole eggs.
  • Use olive oil for salad dressings.
  • Make gravy from low fat broth instead of poultry drippings.
  • Cook meats on a rack so the fat drips out. Cook your turkey on a grill.
  • Steam, bake or roast your vegetables. Offer many sides of vegetables.
  • For mashed potatoes use skim milk, non-fat sour cream or plain yogurt and very little butter.
  • Offer sauces on the side.
  • Cook stuffing in a casserole dish, rather than inside the poultry.
  • Make cranberry sauce from fresh cranberries and add less sugar.
  • Cut the amount of sugar in a dessert recipe by ¼ of a cup.
  • Use agave nectar to replace sugar.
  • Use applesauce in place of oil for desserts.
  • Offer fruit based desserts.

 

TIPS TO STAY HEALTHY DURING THE COLD & FLU SEASON

Posted on by Leave a comment

The best guard against colds or the flu is to keep your immune system healthy. Here are some tips to help boost your immune system:

Wash your hands frequently. Use regular soap and water and rub hands vigorously for several seconds. Limit antibacterial gel use for when you don’t have easy access to soap and water.

Eat colorful fruits and vegetables. Eat these foods raw or lightly steamed; don’t overcook or boil them. You don’t want to zap their nutrients. Most colorful foods are high in antioxidants which help fight off colds, flu and other infections.

Take a daily probiotic. Over 80% of the immune system is in our gut. Probiotics keep the gut healthy and happy. Look for one that is: refrigerated, multi-strain and over a billion per capsule.

Drink green tea daily. High in antioxidants and good for natural energy.

Add a packet of Emergen-C powder to your water bottle daily. These packets contain a large dose of vitamin C and come in various flavors.

Make sure to get 7-8 hours of sleep nightly, even more when you are feeling run down. Your body repairs and recovers while you sleep.

Attempt to keep your stress level down. Take a walk, listen to music or simply breathe deeply for 2 minutes. Stress has a damaging effect on the immune system.

Listen to your body. If you feel “off” or run down, take it easy. It takes extra energy for our bodies to fight off illness and to heal.

Consider herbal or homeopathic remedies. You can find these at Whole Foods, Pharmaca or health food stores. Keep something on hand and at the first sign of imbalance, take a natural “immune boosting” supplement such as “Defense Plus” by NutriBiotic. If you already have a bug, try Oil of Oregano capsules, Umcka or another elderberry based remedy.

PUMPKIN CHOCOLATE CHIP OAT BARS

Posted on by One comment

Ingredients

  • 3 cups oats (gluten-free if desired)
  • 2 teaspoons aluminum free baking powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 1/4 teaspoon cinnamon
  • 1/8 teaspoon nutmeg
  • pinch of ground cloves
  • 1 cup canned pumpkin
  • 2 teaspoons pure vanilla extract
  • 1/2 cup unsweetened applesauce
  • 1/2 cup dark brown sugar
  • 1 tablespoon olive or coconut oil
  • 1/3 cup chocolate chips (vegan if desired)

Instructions

  1. Preheat oven to 350 degrees F. Spray 8×11 or 9 inch baking pan with nonstick cooking spray.
  2. Make oat flour: Place oatmeal into blender or food processor and blend for 1-2 minutes until oatmeal resembles flour. You may need to stop blender and stir oats a couple of times to ensure that all oats have been blended.
  3. Measure out just 2 1/2 cups of the oat flour and place in a medium bowl. Whisk in baking powder, baking soda, salt and spices; set aside.
  4. In a separate large bowl, whisk together pumpkin, brown sugar, vanilla extract, oil, and applesauce for 1-2 minutes until the consistency is smooth and creamy. Slowly add in oat flour mixture and mix until just combined.
  5. Gently fold in 1/3 cup of chocolate chips. Pour batter into prepared pan and bake for 15-25 minutes or until knife inserted into center comes out clean or with just a few crumbs attached. After baking cool for 10 minutes on wire rack. Cut into bars.

Notes: Bars can be frozen. Simply bake, cool, cut; store in ziploc bag. Reheat individually for 30 seconds in microwave.

*adapted from http://www.ambitiouskitchen.com

BAKED KALE CHIPS

Posted on by Leave a comment

Ingredients
1 head kale, washed and thoroughly dried
1-2 tablespoons olive oil
Sea salt, for sprinkling
Optional: add 1 tsp of any spice you like. Garlic, lemon pepper, etc.

Directions
Preheat oven to 300 degrees F. Remove leaves from the ribs and tear into bite sized pieces. Allow to dry or chips may come out chewy. In a bowl toss kale with olive oil and salt. Lay on a baking sheet and add additional seasoning if desired. Bake until crisp – approximately 15 – 20 minutes.

WHY GREENS ARE SO GOOD FOR YOU

Posted on by Leave a comment
Did you know that 100 calories of kale has more protein than 100 calories of beef? That’s right! Dark green leafy vegetables are, calorie for calorie, the most concentrated source of nutrition of any food. They are a rich source of minerals (including iron, calcium, potassium, and magnesium) and vitamins, including vitamins K, C, E, and many of the B vitamins. They also provide a variety of phytonutrients, which protect our cells from damage and our eyes from age-related problems. Dark green leaves are an excellent source of omega-3s (a good fat). Examples of some dark leafy greens are : arugula, kale, chard, cabbage and broccoli.

FUN FACT: Most people think of salmon as a great source of omega-3s, but salmon themselves don’t actually produce omega-3. They get it from what they eat, which includes smaller oily feeder fish that eat omega-3-rich algae. Algae, not salmon, is the original source of omega-3s. 

« Older Entries Recent Entries »