Tag Archives: nutrition

Bieler’s Broth: a Healing, Restorative Soup Recipe

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Serves: 2 quarts (a bowl daily for a week or 2 is recommended for health benefits)

Ingredients

  • 4 medium zucchini, ends discarded and zucchini sliced into rounds
  • 1 pound string beans, ends trimmed (frozen okay)
  • 2 stalks celery, chopped
  • 1-2 bunches parsley (flat-leaf or curly), tough stems removed (you can freeze the stems for stock making)
  • 4 cups water

Instructions

  1. Place all ingredients in a pot and bring to a boil. Skim any foam on the surface, lower the heat and simmer, covered until the vegetables are tender, about 15 minutes.
  2. Puree soup in the pot with a handheld blender or in a blender in batches.
  3. Eat warm.

“This soup is nothing new. In fact, it has been around for decades, invented by a doctor named Bieler. The soup is vegan and all vegetable-based. It is not a culinary soup in the sense that it is so delicious that you would want to serve it to your friends at your next dinner party, but more of a medicinal soup.  It tastes absolutely fine though, just a little bland.

According to Sally Fallon in her book Nourishing Traditions, Dr. Bieler felt that this combination of vegetables was ideal for restoring acid-alkaline and sodium-potassium balance to organs and glands, especially the sodium-loving adrenal glands which suffer under stress.  The broth is also supportive for liver function — recall that the liver is our detoxifying organ.  Bieler’s broth is highly recommended for those under stress or suffering from stress-related conditions.” Pamela Salzman

BASIC OVEN ROASTED VEGETABLES

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  • Pre-heat oven to 400 degrees
  • Cut vegetables into even pieces
  • Place cut up vegetables in large bowl, drizzle with a few tablespoons of olive oil
  • Add salt plus any herbs/seasonings 
  • Toss veggies in bowl w/ oil and seasonings
  • Spread onto a baking sheet. Keep veggies evenly spaced and try not to crowd them 
  • Bake for approximately 30 minutes (dense/root veggies such as brussel sprouts, parsnips, etc may take 45 minutes) 

Home Workout Reference Page

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@ refers to Instagram pages

YOGA

(FREE/DONATION) Spiritual Gangsta Yoga. @spiritualgangstayoga (click link in bio).

(FREE) Zumba, Tabata, Barre, Senior/Chair yoga and more. Info at Olathe Community Center Facebook Page.

B Tribal Fit: @btribalfit (click link in bio). 25% off 1stmonth. $12/month.

Yogaworks: www.myyogaworks.com. 2 weeks free. $15/month.

Sweat Yoga: www.sweat-yoga.com. $40/month.

 

DANCE

(FREE) Zumba, Tabata, Barre, Senior/Chair yoga and more. Info at Olathe Community Center Facebook Page.

(FREE) Twitch & Allison: Join Live M/W/F 10am Pacific. @sir_twitch_alot.

(FREE) Hip Hop with Lisa: Live Daily 2:00pm Pacific. @lisakellogghiphopdance.

(DONATION) Groove with Miranda : Live Daily 3pm Pacific. @hawaii_dance_bomb for zoom info

B Tribal Fit: @btribalfit (click link in bio) 25% off 1stmonth. $12/month.

Booiaka: @booiaka  $35/month.

 

FITNESS

(FREE) Zumba, Tabata, Barre, Senior/Chair yoga and more. Info at Olathe Community Center Facebook Page.

(FREE) Box Union: Live Daily 8:30am & 10am Pacific. @boxunionstudio.

B Tribal Fit: @btribalfit (click link in bio) 25% off 1stmonth. $12/month.

Booiaka: @booiaka $35/month

Healthy by Heidi: Virtual Home Personal Training sessions (contact heidi@healthybyheidi.com)

 

MEDITATION (FREE)

Jay Shetty: Live Daily 9:30am Pacific. @jayshetty

Agape: Live Daily 12:00pm Pacific. @agapespiritualcenter

Calm: www.calm.com

 

HEALTHY PUMPKIN PIE SHAKE

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  • 1-2 scoops vanilla protein powder
  • ¼ cup organic pumpkin puree (for a thicker shake, freeze in ice cube tray)
  • 10 ounces water or non-dairy milk (almond, coconut, rice, etc)
  • ½ tsp vanilla extract
  • 1 tsp pumpkin pie spice or ½ tsp plus ½ tsp cinnamon
  • ice (to desiered thickness)
  • ½ frozen banana (optional for added sweetness)
  • Top with tsp of chopped pecans or walnuts (optional)
  • For frappuccino add ½ cup cold brew coffee

BLEND AND ENJOY!

 

PUMPKIN PROTEIN PANCAKES

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Ingredients: (makes 2 – 3 small pancakes)

1 scoop vanilla protein powder (taste varies depending on type of protein powder)

¼ cup puréed pumpkin

¼ cup egg whites (approximately 2 egg whites)

3 tablespoons oatmeal

Cinnamon, nutmeg, pumpkin pie spice to taste

2 tablespoons unsweetened shredded coconut (optional)

1 teaspoon chia seeds or walnuts

Splash of non-dairy milk (if batter is too thick)

 

Directions:

  1. Combine all ingredients in a mixing bowl, and stir together with a spoon or whisk until there are no lumps.

 

  1. Heat a skillet coated with non-stick spray.

 

  1. Pour batter into the skillet, cooking one pancake at a time until all of the batter is used up.

2O REASONS WHY SUGAR IS RUINING YOUR HEALTH

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Adapted from 146 Reasons Why Sugar Is Ruining Your Health, By Nancy Appleton, Ph.D.

  1. Sugar can suppress the immune system.
  2. Sugar can cause hyperactivity, anxiety, difficulty concentrating, and crankiness in children.
  3. Sugar can weaken eyesight
  4. Sugar can cause premature aging.
  5. Sugar can cause heart disease.
  6. Sugar can contribute to osteoporosis.
  7. Sugar can increase cholesterol.
  8. Sugar can increase blood pressure.
  9. Sugar causes food allergies.
  10. Sugar can contribute to diabetes.
  11. Sugar can cause cardiovascular disease.
  12. Sugar can cause cataracts.
  13. Sugar can make the tendons more brittle.
  14. Sugar can cause depression.
  15. Sugar can contribute to Alzheimer’s disease.
  16. Sugar can lead to the formation of kidney stones.
  17. Sugar can worsen the symptoms of children with attention deficit hyperactivity disorder (ADHD).
  18. Sugar can lead to prostrate cancer.
  19. Sugar can increase the risk of stomach cancer.
  20. Sugar can cause liver tumors

………AND THAT’S JUST 2O OUT OF 146 REASONS. 

 

HOME MADE ALMOND MILK (so easy!)

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Ingredients

  • 1 cup raw almonds
  • Water
  • Pure vanilla extract
  • Pinch of salt (optional)
  • Cinnamon (optional)
  • Dates, raw honey, pure maple syrup, agave, stevia (to taste, optional)

Instructions

  • Soak 1 cup raw almonds overnight. Throw out the water the next day.
  • Blend almonds with 4 cups of fresh water.
  • Strain mixture through nut milk bag or very fine strainer.
  • If adding in optional ingredients, pour milk back into blender and add a pinch of salt, cinnamon, desired sweetener and vanilla extract.

Tips and tricks:

  • Your milk will separate after a little while in the fridge.  This is normal just give it a good shake.
  • Your almond milk will last about 5-7 days in the fridge.
  • You can freeze your almond milk.
  • To make coffee creamer: use less water (maybe half) and add whatever sweetener you like.

A few variations:

  • Macadamia Coconut Milk: instead of almonds, soak ½ cup raw, unsalted macadamia nuts and ½ cup unsweetened, shredded coconut overnight. Drain and follow the rest of the steps above.
  • Cashew Oat Milk: instead of almonds, soak ½ cup raw, unsalted cashews and ½ cup steel cut oats overnight. Drain and follow the rest of the steps above.

 

LOW FAT GUACAMOLE

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INGREDIENTS

1 cup canned green peas, rinsed and drained or 1 cup fresh or frozen green peas.

1 ripe avocado

½ cup salsa

3 tablespoons freshly squeezed lemon juice

1 green onion, thinly sliced

1 tablespoon minced fresh cilantro

1 garlic clove, minced or pressed

½ teaspoon ground cumin

¼ teaspoon salt

¼ teaspoon ground black pepper

  1. If using fresh or frozen peas, blanch them in boiling water for 2 minutes to soften. Drain well and immediately rinse under cold water to prevent further cooking.
  2. Cut the avocado in half lengthwise. Twist to separate the halves, remove the pit and scoop out the flesh.
  3. For chunky guacamole: mash the avocado and peas together using a potato masher or fork.
  4. For a creamier texture: combine the avocado and peas in a food processor.
  5. Add the salsa, lemon juice, green onion, cilantro, garlic and cumin and stir or process until well combined. Season with salt and pepper to taste.

*Guacamole is best served the day it is made but if you have leftover, store in tightly covered container in the refrigerator. Guacamole will keep for up to 1 day.

Adapted from Neal Barnard, MD recipe

BANANA BREAD CHOCOLATE CHIP OAT BARS

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BANANA BREAD CHOCOLATE CHIP OAT BARS

Ingredients
2 1/4 cups oats (before blended) (gluten free, if desired)
1/2 teaspoon aluminum free baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon cinnamon
3 medium ripe bananas
2 teaspoons pure vanilla extract
1/4 cup unsweetened applesauce
1/4 cup honey (agave nectar if vegan)
1/3 cup chocolate chips (vegan, if desired)

For chocolate drizzle:
2 tablespoons chocolate chips (vegan, if desired)
1/2 teaspoon coconut oil

Instructions
1. Preheat oven to 350 degrees F. Spray 9×9 inch baking pan with nonstick cooking spray.
2. To make oat flour: Place oats 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. Transfer oat flour medium bowl; whisk in baking powder, baking soda, salt and cinnamon; set aside.
3. Place bananas, vanilla, applesauce, and honey into blender; blend 1-2 minutes or until smooth and creamy. Add to oat flour mixture and mix until just combined.
4. Gently fold in 1/3 cup of chocolate chips. Pour batter into prepared pan, spreading evenly with rubber spatula. Bake for 15 minutes or until knife inserted into center comes out clean or with just a few crumbs attached. Cool 10-15 minutes on wire rack.
5. Prepare drizzle by adding 2 tablespoons of chocolate chips and coconut oil in microwave safe bowl. Microwave on high 30 seconds; stir well to combine then drizzle over the top of bars. Cut bars into 16 squares and enjoy!
Notes: Bars can be frozen. Simply bake, cool, cut; store in ziploc bag. Reheat individually for 30 seconds in microwave. Extra ripe bananas are best for this recipe.

Nutrition Information
Serves: 16
Serving size: 1 bar
Calories: 116
Fat: 2.9g
Carbohydrates: 21.8g
Sugar: 10.8g
Fiber: 2.2g
Protein: 1.7g

http://www.ambitiouskitchen.com

CHOCOLATE CINNAMON BREAD PUDDING

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Minutes to Prepare: 10

Minutes to Cook: 35

Number of Servings: 6

Ingredients

  • 5 slices whole-wheat or white bread, torn into small pieces
  • 2 large eggs
  • 12 ounces evaporated skim milk
  • 3/4 cup packed light brown sugar
  • 1/4 cup cocoa powder
  • 2 teaspoons vanilla
  • 1/2 teaspoons ground cinnamon
  • 2 tablespoons semi-sweet chocolate chips
  • 3 cups nonfat vanilla frozen yogurt

Directions

Preheat the oven to 350 degrees. Lightly oil an 8-inch square baking dish. Spread the bread in the dish in an even layer. In a mixing bowl, whisk the eggs. Add the evaporated skim milk, brown sugar, cocoa, vanilla, and cinnamon. Whisk until the sugar and cocoa dissolve. Pour the cocoa mixture over the bread. With a fork, mix in any unsoaked bread pieces. Sprinkle the chocolate chips over the top and let stand for 10 minutes. Bake for 35 minutes, or until puffed and set in the center. Serve warm, with a scoop of the frozen yogurt on top.

Nutrition Info (per serving)

  • Calories: 426
  • Fat: 5.3 g
  • Carbs: 92.7 g
  • Fiber: 3.8 g
  • Protein: 15.0 g

Recipe from sparkpeople.com

 

WHAT’S IN MY KITCHEN

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As a Nutritionist/ Health coach people often ask me what I eat.  Rather than talk about specific meals, here are some specific foods I always keep around and what I use them for (this is not an all inclusive list, however 99% of the time you will find these in my kitchen).

Fruits:

  • Apples – snack, with or without almond butter
  • Berries – in hot/cold cereal, in smoothies, as dessert w/ cinnamon
  • Lemons – my AM detox drink w/ water, in salad dressing, with hot tea
  • Avocado – in salads, spread for wraps, healthy fat for smoothies, smashed on rice cakes
  • Tomatoes – in salads or sliced w/ avocado for snacks

Vegetables: (plus whatever is in season)

  • Spinach/kale – for salads, in wraps, sautéed or in smoothies
  • Broccoli or cauliflower – steamed or oven roasted
  • Carrots – for salads or snacks w/ hummus
  • Sweet potato – baked
  • Trader Joes’s frozen artichoke hearts – fast and easy to add to meals

Protein: (I don’t eat red meat or pork)

  • Tofu – baked or lightly fried in coconut oil
  • Arbonne vegan protein powder – for smoothies
  • Eggs – for breakfast or lunch (sometimes I eat breakfast foods for lunch)
  • Organic/hormone-free sliced turkey – for wraps or snack
  • Black/garbanzo beans – in salads or “bowls”
  • Quinoa – with veggies, eggs, side dish
  • Hummus – spread for wraps or w/ carrots for snacks

Others:

  • Coconut water – for extra hydration after workouts
  • Almond/coconut milk – for cereal, smoothies and coffee
  • Hemp/chia/sesame seeds – add to cereal, salads, smoothies
  • Walnuts/almonds – add to cereal, salads, smoothies, snack
  • Coconut oil – cooking, smoothies, add to coffee
  • Cinnamon – I add this to everything! Cereal, smoothies, coffee, on apples
  • Almond butter – in smoothies, with apples
  • Brown rice thins – topped w/ smashed avocado, almond butter, etc
  • Trader Joes super dark chocolate – because it makes me happy

 

 

 

 

 

 

 

PB&J WARM QUINOA BOWL

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INGREDIENTS

  • ½ cup uncooked quinoa
  • 1 ½ cups unsweetened almond milk
  • 2 tbsp natural, unsalted peanut or almond butter
  • 1 cup strawberries
  • 1 tbsp maple syrup
  • 1 tbsp chia seeds
  • 2 dates, chopped
  • 2 tbsp almonds, chopped

DIRECTIONS

In a medium saucepan on medium-high, add quinoa and almond milk. Bring to a boil and swirl in peanut or almond butter. Cover and reduce heat to low. Cook for 13 – 15 minutes, until quinoa is tender and almost all liquid is absorbed. Remove from heat and keep covered.

In a separate saucepan, while quinoa is cooking, cook strawberries and maple syrup on medium heat for 3 minutes. Mash berries with a fork and add chia seeds. Reduce heat to low and stir occasionally until thickened. Remove from heat and keep warm.

Stir quinoa with a fork and divide between bowls. Swirl in strawberry mixture and top with dates and almonds. Top with a splash of almond milk.

*adapted from cleaneating.com

 

Quinoa and Pomegranate Salad

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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

TURMERIC HUMMUS

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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.

TAKING CARE OF YOUR HEART

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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

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