Importance of Vitamins!

Vitamin A

• essential for cell renewal and cell repair.  
• helps the body produce new skin cells, membranes and tissues by aiding in cell turnover. 
• regulates the activity of oil glands, which keeps your skin and hair from becoming dry.
• protective of our eyes, especially ones staring at a computer screen all day long.

Some great sources of Vitamin A….

Beets

Butternut squash

Carrots

Collard greens

Kale

Pumpkin

Spinach

Sweet potato

Vitamin C

• powerful antioxidant defender.  It helps antioxidants in your body protect your cells from damage.   
• helps with the production of collagen and elastin, essential for healthy skin.  
• important for a healthy metabolism.

Sources of Vitamin C...

Bell peppers

Brussel sprouts

Cabbage

Kale

Kiwi

Papaya

Pineapple

Strawberries

Vitamin D

• mood booster for your body that functions as a hormone once it builds up.
• regulates an antimicrobial defense of your skin 
• important for bone building, immunity and energy.

Sources of Vitamin D...

Mushrooms

Eggs

Sardines

Vitamin E

• used by your body as a defender against free radical damage.  
• helps maintain healthy skin and scalp by helping your body build red blood cells.  
• supports healthy levels of glutathione which is anti aging.

Sources of Vitamin E...

Almonds

Avocado

Chard

Olive oil

Papaya

Peaches

Spinach

Tomatoes

Here is an easy recipe to get lots of Vitamins! 

Coconut kale and sweet potato

INGREDIENTS

·       3 tablespoons extra-virgin olive oil, divided

·       1 onion, chopped

·       2 pounds sweet potato or butternut squash, peeled and sliced into ½-inch cubes

·       5 garlic cloves, pressed or minced

·       2 teaspoons grated fresh ginger

·       1 teaspoon curry powder

·       2 large bunches of kale (about 2 pounds), stemmed and chopped

·       1 cup vegetable broth

·       1 (14-ounce) can full-fat coconut milk

·       1 tablespoon lime juice

·       1 avocado

·       1½ cups brown basmati rice, rinsed

INSTRUCTIONS

1.    Cook rice as instructed and let cool until you're ready to serve.

2.    Meanwhile, warm 2 tablespoons olive oil in a large pan over medium heat about 2 minutes. Add onion and cook, stirring frequently, until softened, about 5 minutes. Add sweet potato or squash, cover and cook, stirring occasionally, until the sweet potato is bright orange (or until the butternut is just beginning to brown), about 5 minutes. Transfer the mixture to a bowl for now.

3.    Add 1 tablespoon olive oil to the pan and raise the heat to medium-high. Add garlic, ginger and curry powder and cook, stirring constantly, about 30 seconds. Add half of the kale and stir until it's beginning to wilt, about 1 minute. Stir in remaining greens, broth, all but ½ cup coconut milk

4.    Cover pan, reduce heat to medium low, and cook, stirring occasionally, until kale is wilted, about 12 to 15 minutes. Pour in sweet potato or squash mixture, cover and continue to cook until kale and sweet potato or squash are tender, 10 to 20 minutes.

5.    Once the kale and sweet potato/squash are tender, uncover the pot and increase heat to medium-high. Cook, stirring occasionally, until most of the liquid has evaporated and sauce has thickened, 2 to 5 minutes.

6.    Remove from heat and stir in the remaining coconut milk. Add the lime juice. Divide rice into 4 bowls, then top with kale mixture and ¼ avocado to each. 

Clean Eating

CLEAN EATING

Eating clean is a good way to refresh your eating habits: it’s about eating more of the best and healthiest—and eating less of the not-so-healthy foods. That means embracing foods like vegetables, fruits and whole grains, plus healthy proteins and fats.

-eat whole foods: fruits and vegetables, whole grains (whole wheat pasta and bread, brown rice, quinoa, barley, faro) , unsalted nuts, one ingredient nut butter

-stick with whole wheat over refined grains- Whole grains include more nutrients than refined grains because the bran and germ are not removed. Look for the word “whole” with the first ingredient in breads and pastas- make sure it says “whole wheat,” not just “wheat.” 

-avoid processed foods, these are full of extra sodium, sugar and fat: stick to foods with less than 6 ingredients, and make sure to try and avoid ingredients you cant pronounce

-cut down on saturated fat- : top your salad with nuts instead of cheese, use almond butter instead of cream cheese, use salsa instead of dressing and replace mayonnaise with avocado slices on a sandwich.

-eliminate added sugar, if the ingredient list has sugar as one of the top 4 ingredients avoid it! If it is possible, avoid any foods that list sugar as an ingredient. You will be amazed to find what products have sugar in them (oatmeal, salsa, pop corn, etc)

BREAKFAST

      *2 egg whites 1 whole egg,  1 cup veggies (make into a scramble or omelet) 1 slice whole wheat toast

      *½ cup steel cut oats with 1 cup of berries and 5 almonds

      *breakfast pudding- in jar combine ½ container of plain non fat greek yogurt with ½ cup      old fashioned oats, ½ cup berries or ½ banana, 1 tablespoon raisins, ½ cup almond milk  and cinnamon to taste

      *Waffle AB-wich- 1 whole grain toaster waffle, spread on 2 tablespoons almond butter and layer with sliced strawberries or banana

LUNCH

*turkey or chicken burger on ½ whole wheat bun, with spinach, tomato slices, and ¼ avocado 

      *2 cups spinach, 3 oz. chicken breast, 1 cup mixed vegetables, ¼ cup blackbeans, 1 tablespoon dressing (something not creamy)

     

      *salmon and spinach salad- 3 oz. cooked salmon, place on top of 2 cups spinach, ½ cup blueberries, ½ cup cooked barley (another great grain) ¼ sliced avocado and top with 1 tablespoon balsamic and 1 teaspoon olive oil

ON THE GO LUNCH

If you can pack a lunch to go that needs to be quick and simple you can make your own Bento Box.  4 whole grain flat bread crackers (wasa) with 2 hard boiled eggs, 1 cup cucumber sticks, 1 cup carrot sticks, 1/3 cup hummus and 1 oz. dark chocolate

DINNER

*Citrus salmon with kale and barley- in pan simmer 1 cup water with ½ cup orange juice, 1 teaspoon chopped ginger and ½ teaspoon soy sauce.  Add 4 oz. salmon and simmer covered for 10 min.  remove salmon and bring liquid to a boil, add 3 cup kale.  In a bowl toss ½ cup cooked barley with 1 teaspoon olive oil.  Serve everything together

*1 cup whole wheat pasta, 3 oz. grilled chicken breast.  Sauté in 1 teaspoon grape seed oil 1 cup cheery tomatoes and 1 cup chopped green beans.  Top with ½ cup marinara sauce

*stir fry 3 oz chicken, 2 cups mixed vegetables, and 1 cup cooked quinoa in 2 teaspoons grape seed oil.  Can add garlic, seasonings, etc for taste

 *2 cups spinach, 2 cups vegetables (raw, steamed, grilled) 3 oz. tuna, chicken, or salmon, ½ cup chickpeas, 1 tablespoon chopped walnuts and 2 teaspoons of a dressing.

Basically for dinner you can pick one thing from each…

3 oz. grilled/baked chicken, fish, turkey

2 cups vegetables- steamed, grilled, lightly sautéed

1 cup whole wheat pasta, brown rice, quinoa, cous cous

add in 2 tablespoons of hummus, salsa, or avocado

SNACKS

*15 baby carrots with 2 tablespoons hummus

*1 banana with 1 tablespoon nut butter

*1 cup edamame

*Very small handful of nuts (like 6-8)

*4 slices of turkey rolled up with spinach

*2 rice cakes with 1 tablespoon nut butter

*1 apple with 1 tablespoon nut butter or ¼ cup raisins

*4 dried pineapple rings

*1 container plain non fat greek yogurt with ½ cup berries

*1 cup fresh cherries with 6 unsalted cashews

*microwave 1 tablespoon almond butter with 2 teaspoons dark chocolate chips and dunk in ½ banana

COOKING HEALTHY

LEARN TO COOK- 7 EASY TIPS

1.  Start simple

Find an easy to follow recipe that has a few ingredients and limited prep.  When you first start to cook, you want to get the basics down; you will need to become familiar with cutting, peeling, and measuring.  (No one wants a meal that includes a few finger stitches.)

  2.   Recipe search

It is very easy to find a recipe that you will enjoy.  You can buy a cookbook, search online, or ask some friends.  When searching for a recipe, make sure you pick one that has step-by-step instructions and uses simple terms.  Being new to the cooking game, you may not understand what julienne a carrot means.  Check out these healthy and fast recipe ideas 
http://www.foodnetwork.com/healthy/packages/healthy-every-week/quick-and-simple.html

      3.  Video instruction

Calling all visual learners, with the magical world of the Internet, it is helpful to look up cooking video instructions.  You can search YouTube and find videos on everything from cutting and measuring to prepping and cleaning your ingredients.  This is a channel I like to go to, see if it works for you! https://www.youtube.com/user/LearnToCookOnline/playlists

      4.  Make it healthy

Since you are taking the time to cook for yourself, make sure you are nourishing your body.  Not only will you be learning a new skill but you will also be benefiting your health.  Now this cooking thing is starting to look even better!

      5.  Hit the store with a list

When you go to the store, know what and how much of everything you need.  Make sure you have the time to find the best ingredients; read labels, compare prices and nutrition facts.

      6.  Slowly get adventurous

Once you have mastered the basics, challenge yourself!  Think of your favorite restaurant meal, find a comparable recipe, and make it happen.  You will never know how far your new skill can take you until you try new things.  The worst that could happen is your taste buds get a little upset!

      7.  Have fun!

Like any hobby, cooking should be fun!  Invite friends over for a dinner party; put on a silly apron, play some music, drink some wine and make a night of it.  (Just have the numbers for some take out close by incase)

So long sweet summer...

WHY SUMMER ENDING ISNT REALLY THAT BAD…

Sadly summer has to come to an end, the days grow shorter and fewer days are spent at the beach. As the seasons change and weather begins to cool we can start to get excited about all the wonderful produce fall will bring. Many of the best fruits and vegetables have their peak growth season in the fall! There are many reasons why eating in season produce is great!

If you are anything like me, the taste of the food you eat is very important. When food is not in season locally, it is shipped in from other parts of the world. When transporting crops, they must be harvested early and refrigerated so they don’t rot during transportation. As a result they don’t develop their full flavor. It is recommended to consume about 5-6 servings a day of fruits and vegetables; this is far from exciting when you are consuming flavorless fruits and vegetables.

When you eat in season produce, you are getting the full package of nutrients. When produce is harvested early to endure a long distance shipping experience, it’s not going to have the full complement of nutrients it might have had. In addition, transporting produce sometimes requires irradiation to kill germs and preservatives to protect the produce (yuck).

Here is a helpful list of some of falls best produce as well as a few wonderful health benefits! Be sure to look for these in season picks at your grocery store and local farmers markets. (In season picks will also save your wallet!)

Apples 

• pectin found in apples lowers LDL ("bad") cholesterol 
• supplies the body with an acid that lowers the need for insulin, helping in the management of diabetes.  AWESOME!

Arugula 

• associated with reduced risk of cancer. 
• vitamin A and flavonoid compounds have been shown to help protect the body from skin cancer, lung cancer and oral cancer.

Beets 

• wonderful tonic for the liver; they work as a purifier for the blood, and can prevent various forms of cancer. 
• contain trytophan, which relaxes the mind and creates a sense of well being, similar to chocolate. 

Broccoli 

• contains a high amount of potassium, which helps maintain a healthy nervous system and optimal brain function.  BRING ON THE GREENS!

Brussels sprouts 

• many antioxidants including Vitamins C, E, and A, as well as the mineral manganese. 
• antioxidants protect the body from oxidative stress on cells and help in regulating inflammation.

Carrots 

• rich in beta-carotene, a substance that is converted to vitamin A in the liver and used to protect your eyes. 
• vitamin A and other nutrients contained also efficiently nourish the skin.

Cauliflower 

• has been linked to a significant reduction in the risk of cancer.  

Kale 

• high in Vitamin K., which can help protect against various cancers
• Vit. K is also necessary for a wide variety of bodily functions including normal bone health and blood clotting. EVERYONE IS KRAZY FOR KALE!

Pears 

• help to boost the immune system because they contain antioxidants such as vitamin C and copper that fight off free radicals and disease in the body
• When you eat a pear, your body absorbs glucose, which is converted into energy. Eating a pear can be a great pick-me-up if you feel sluggish in the afternoon 

Sweet potatoes 

• High amounts of vitamin B6  helps your body reduce the levels of homocysteine, a chemical that is naturally produced in our bodies that increases the risk of digestive problems and some types of heart diseases 

Zucchini 

• vitamins C and A, as well as folate act as powerful antioxidants that fight oxidative stress that can lead to many different types of cancer.  
• Vitamins C and A not only serve the body as powerful antioxidants, but also as effective anti-inflammatory agents.

FANTASTIC FALL FLAVORS

Apple Salsa

·       2 cups diced peeled apples (about 3/4 pound) 

·       1/2 cup diced red bell pepper 

·       1/3 cup fresh lime juice 

·       1/4 cup diced red onion 

·       1/4 cup minced fresh cilantro

·       1 tablespoon honey 

·       1/4 teaspoon salt

·       1/4 teaspoon freshly ground black pepper

·       1 jalapeño pepper, seeded and minced

Mix all ingredients together and enjoy!

Brussels sprouts with pine nuts

·       1 1/2 pounds Brussels sprouts, trimmed

·       1 tablespoon pine nuts

·       1 tablespoon coconut oil

·       1/4 cup finely chopped shallots

·       2 tablespoons dried currants

·       1 teaspoon chopped fresh thyme

·       1/4 teaspoon salt

·       1/4 teaspoon freshly ground black pepper

·       1/2 cup vegetable broth

1. Separate sprouts into leaves, leaving just the center intact. Set aside.

2. Heat a large nonstick skillet over medium-high heat. Add nuts to pan; cook 2 minutes or until toasted, stirring constantly. Coarsely chop nuts.

3. Melt coconut oil in pan over medium-high heat. Add shallots to pan; sauté 1 minute or until golden, stirring frequently. Stir in Brussels sprouts centers and leaves, currants, thyme, salt, and pepper; toss to combine. Add broth. Cover, reduce heat, and cook 7 minutes. Increase heat to medium-high. Uncover; cook 4 minutes or until liquid evaporates and sprout centers are tender, stirring frequently. Remove from heat; sprinkle with nuts.

Quinoa with mushrooms, kale, and sweet potato

·       1 cup quinoa

·       2 tablespoons olive oil

·       2 small sweet potatoes (about 1 pound), peeled and cut into 3/4-inch pieces

·       10 ounces button mushrooms, quartered

·       2 cloves garlic, thinly sliced

·       1 bunch kale, stems discarded and leaves torn into 2-inch pieces

·       3/4 cup dry white wine

·       kosher salt and black pepper

1.    Place the quinoa and 2 cups water in a small saucepan and bring to a boil. Reduce heat and simmer, covered, until water is absorbed, 12 to 15 minutes.

2.    Meanwhile, heat the oil in a large pot over medium heat.

3.    Add the sweet potatoes and mushrooms and cook, tossing occasionally, until golden and beginning to soften, 5 to 6 minutes.

4.    Stir in the garlic and cook for 1 minute.

5.    Add the kale, wine, ¾ teaspoon salt, and ¼ teaspoon pepper. Cook, tossing often, until the vegetables are tender, 10 to 12 minutes.

6.    Serve the vegetables over the quinoa