Category Archives: nutrition

ROASTED CHICKPEAS

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INGREDIENTS

  • Can of garbanzo beans
  • Olive oil
  • Salt
  • Seasoning/herbs of choice

PREPARATION

  • Drain and rinse the can of beans
  • Lay the beans on a paper towel and pat dry with another paper towel
  • Leave the skins on or use the paper towel to rub them off
  • Place beans in a bowl and toss with olive oil
  • Bake at 400F degrees for 30 – 40 minutes until golden brown and crunchy
  • Remove from oven, season with salt and any herbs/spices you like

For a spicy mix try:

  • 1/2 tsp ground cumin
  • 1/4 tsp cayenne pepper
  • 1/2 tsp chili powder
  • 1/4 tsp sea salt

THE IMPORTANCE OF WATER

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DID YOU KNOW…..

Lack of water is the #1 trigger of daytime fatigue.

A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or reading.

Thirst and hunger signals are almost the same. Grab a glass of water instead of a snack.

One glass of water shut down midnight hunger pangs for almost 100% of the dieters followed in a recent study.

Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.

Drinking a minimum of 5 glasses of water daily decreases the risk of colon cancer by 45% and bladder cancer by 50%.

Are you drinking the correct amount of water?
As a guideline aim for half your body weight in ounces of water daily. More if you are physically active.

SMOOTHIE BOWLS

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VERY BLUEBERRY BOWL

Ingredients
• 2 cups blueberries
• 1 cup almond milk, unsweetened
• 1 1/2 cup oats, soaked overnight
• 1 tsp vanilla extract
• 1 banana (optional)
• Maple syrup or honey, to taste
• Toppings of your choice: goji berries, flaked almonds, hemp seeds, chia seeds, sunflower seeds, toasted coconut, etc.

Method
Blend all ingredients for the smoothie in your blender or food processor until smooth. Pour into a bowl, add your favorite toppings and enjoy!

GREEN POWER BOWL

Ingredients
• 1 sliced banana, preferably frozen
• 1/2 avocado
• 1/2 cup frozen blueberries
• 1/3 cup almond milk (or milk of your choice)
• 1-2 handfuls spinach
• 1-2 handfuls kale
• Optional: add 1 tsp of Spirulina

Suggested Toppings
• Granola
• Goji berries
• Cacao nibs
• Bee pollen
• Drizzled almond butter
• Sliced banana/strawberries
• Frozen Fruit
• Chia seeds
• Hemp seeds
• Mixed seeds

Method
Blend all ingredients for the smoothie in your blender or food processor until smooth. Pour into a bowl, add your favorite toppings and enjoy!

FUN CRUNCH BOWL

Ingredients
• 1 cup chopped kale or baby spinach
• 1 tablespoon chia seeds
• 1 cup unsweetened almond milk (or milk of your choice)
• 1½ cups frozen mixed berries
• ½ frozen banana (you can use a regular banana and add some ice)
• 1-2 teaspoons agave

Suggested Toppings
• ½ banana, sliced
• ¼ cup blueberries
• 2-3 strawberries, sliced
• 1 teaspoon chia seeds
• 2 tablespoons chopped almonds
• 2 tablespoons unsweetened coconut shavings, raw or toasted
• ¼ cup granola of your choice

Method
1 Place the kale or spinach, chia seeds, and milk in a blender or food processor and puree until smooth
2 Add the frozen mixed berries, banana, and agave to the blender. Puree until relatively smooth.
3 Pour into a bowl, add your favorite toppings and enjoy!

*Recipes adapted from http://www.greatist.com

WHY WE NEED THE SUN

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Vitamin D is perhaps the single most underrated nutrient in the world of nutrition. Statistics currently show that up to 40% of the U.S. population is vitamin D deficient. Many people are aware that vitamin D is critical for strong, healthy bones but what’s often overlooked is its importance for immune support. Vitamin D deficiency has been associated with conditions including Alzheimer’s disease, allergies, autoimmune disorders, cancers of the colon, breast, skin and prostate, depression, type 1 and 2 diabetes, heart disease, hypertension, infertility, obesity and osteoporosis.

Our bodies make vitamin D naturally when exposed to ultraviolet rays from sunlight. Vitamin D is also found in cod liver oil, salmon, mackerel, sardines, vitamin D fortified milk and orange juice and in the yolk of whole eggs. The issue with dietary vitamin D is you would have to drink 10 cups of fortified milk or orange juice daily, or eat salmon, sardines and mackerel 3 – 5 times a week in order to get the minimum requirements of vitamin D. Vegetarians and vegans should pay special attention to their vitamin D levels since it is only found in animal products. While foods and supplements are options, it seems the most efficient way to meet your vitamin D quota is through natural sunlight exposure.

Over the past several years due to increased awareness about the sun contributing to skin cancer, more people are using sunscreen on a regular basis. While sunscreen is extremely important for skin protection, using one with just SPF 8 reduces your ability to make vitamin D by more than 95%. This doesn’t mean you should avoid sunscreen, it means your body needs short periods of exposure to the sun without it. If you merely expose 6- 10% percent of your body, 3 – 5 times a week, that’s all you need for proper vitamin D synthesis. The basic recommendation is to go outside for 5 -10 minutes, enjoy the sun, make vitamin D and then put your sunscreen on. The darker your skin, the more sunlight is needed to activate vitamin D synthesis. For prolonged sun exposure apply a natural, chemical-free, SPF 15 + sunscreen (you can find these in health foods stores). While it is impossible to generate too much vitamin D from sunlight exposure, it is important not to over supplement; therefore a simple blood test to determine your current level of vitamin D is recommended.

 

NATURAL WAYS TO BOOST YOUR ENERGY

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Why are we so tired to begin with? For most of us the reasons are: long work hours, lack of sleep, poor nutrition or too much stress. So what can we do about it? The following are 6 suggestions for natural energy boosts. Try to incorporate some of these into your daily regimen and lighten up on the caffeine.

Eat breakfast. Most people report better energy and mood throughout the day after eating a balanced breakfast. Combine protein and complex carbohydrates. Examples are: eggs with whole grain toast, oatmeal cooked in milk or a fruit smoothie with added yogurt or protein powder.

Eat frequent and balanced meals. Aim for meals every 3 – 4 hours with a snack in between if you have a long gap. Balance protein, carbohydrates and fat. Lean meats (protein) contain an amino acid which can boost brain chemicals that help you feel more alert and focused. Complex carbohydrates (whole grains, brown rice, beans, vegetables and whole fruits) fuel your brain, are the body’s quickest fuel source and raise serotonin levels – the “feel good” chemicals. Healthy fats such as seeds, nuts and avocado help prolong the emptying time of your stomach and keep you feeling full longer. Eating timely, balanced meals throughout the day will keep your blood sugars and energy stable.

Exercise. Even a 15 minute walk can boost your mood and energize you. Get moving outside when possible. The fresh air and sunshine will give you an extra kick. Increase your water consumption before and during a workout for added energy.

Drink more water. Mild dehydration can slow metabolism and sap your energy. Aim for half your body weight in ounces of water. Clear urine is also a good indication of adequate water intake. Due to their high water content fruits and vegetables are another way to increase daily water intake.

Avoid sweets. Sugar causes your blood sugar to spike and plummet, which can make you feel tired and moody.

Get adequate sleep. Your body repairs while you sleep. Adults should aim for 7 – 8 hours nightly. If you can’t achieve this then try to stay on a regular sleep schedule. Alcohol and sugar can interfere with sleep patterns. Electronic devices such as phones, computers and TVs stimulate the brain and make it difficult to wind down before bed. Turn off all devices at least 30 minutes before you go to sleep.

SPRING SOUP

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ASPARAGUS, SPINACH, CHARD & QUINOA SOUP

Ingredients
• 2 tablespoons extra-virgin olive oil, plus more for garnish
• 2 large yellow onions, chopped
• 1 bunch asparagus tips
• 1 teaspoon salt, divided
• 2 tablespoons plus 3 cups water, divided
• 1/4 cup quinoa
• 1 bunch green chard (about 1 pound)
• 14 cups gently packed spinach (about 12 ounces), any tough stems trimmed
• 4 cups vegetable broth, store-bought or homemade
• Big pinch of cayenne pepper
• 1 tablespoon lemon juice, or more to taste

Directions
1. Heat 2 tablespoons oil in large skillet over high heat. Add onions and 1/4 teaspoon salt; cook, stirring frequently, until the onions begin to brown, about 5 minutes. Reduce the heat to low, add 2 tablespoons water, and cover. Cook, stirring frequently until the pan cools down and then occasionally, always covering the pan again, until the onions are reduced and have a deep caramel color, 25 to 30 minutes.
2. While onions are cooking, bring a pot of water to a boil. Add the asparagus tips and blanch for one minute; then drain and transfer asparagus to a bowl full of ice water. Set aside.
3. Meanwhile, combine 3 cups water and 3/4 teaspoon salt in a soup pot or Dutch oven; add quinoa. Bring to a boil. Reduce heat to maintain a simmer, cover, and cook for 15 minutes. Trim the white ribs out of the chard (save for another use, such as to add to a stir-fry or other soup). Coarsely chop the chard greens and spinach.
4. When the quinoa has cooked for 15 minutes, stir in the chard greens. Return to a simmer; cover and cook for 10 minutes. When the onions are caramelized, stir a little of the simmering liquid into them; add them to the quinoa along with the spinach, asparagus, broth, and cayenne. Return to a simmer, cover, and cook, stirring once, until the spinach is tender but still bright green, about 5 minutes more.
5. Puree the soup in the pot with an immersion blender until perfectly smooth or in a regular blender in batches (return it to the pot). Stir in 1 tablespoon lemon juice. Taste, and add more lemon juice if desired. Garnish each bowl of soup with a drizzle of olive oil.

Makes eight servings.
Per serving: 97 calories/4 g protein/ 4 g fat

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