Entries tagged with “Healthy eating”.
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Wed 15 Aug 2012
Clients always ask what we have for breakfast. “That’s simple,” I always answer.
Breakfast at my house is a smoothie.
Here is my recipe (although we change it up a lot, here are the basics):
Get creative… decide what tastes you enjoy. There are no hard fast rules. This makes a full blender (8 cups) so adjust accordingly.
- 6 oz of frozen organic spinach or 2 cups of fresh spinach
- ½ cup of org. blueberries (frozen or fresh; or 4-5 large strawberries; I try to stick with berries and just a bit to avoid excess sugars)
- 2 scoops of SunWarrior Vanilla or Chocolate (from Green PolkaDot Box)
- 1 teaspoon of stevia leaves (from Mountain Rose Herbs) … if you are using powdered stevia… you would use less. If it comes out bitter… you know you used too much
- 2 Tablespoons of cinnamon (I love cinnamon… if you don’t, use less. I always add some though as it helps to stabilize blood sugar which is good if you are adding the fruit)
- 6 Tablespoons of seeds (you choose…. Flax, hemp, or chia). (Try using just one seed type at a time… you can cycle through them; seeds should ideally be soaked overnight; you can also puree the seeds before adding the other ingredients to ensure they are broken down)
- I use 1 tablespoon of SunWarrior’s Ormus Greens (Green PolkaDot Box has the best price for these as well…. The bag is expensive… but lasts a long time and the quality is the best I have come across in green formulas anywhere)
- Optional: you could also try: cacao powder, carob powder, ginger powder, cardamom powder, vanilla powder (or liquid), more or different green veggies, just about anything.
Simply throw all of these ingredients into the blender and mix (I suggest blending the seeds first though to create a creamier consistency)!!
Please leave a comment and tell me what you add to your smoothies to change up this recipe 
Thu 5 Jul 2012
For the most part, health is a choice.
It is a choice we make each day. It is determined by the environment we choose to live in, the stress we choose to take on, the food we choose to eat, the exercise we choose to engage in and the care we choose for our bodies.
This is great news! It means that we have control. It also means that we have to make our choices count.
Health is also a journey though. Most people do not go to bed one day eating the Standard American Diet and then wake up raw food vegans the following day. Generally, there is a gradual process of “stepping up” for health.
I like to view our health choices along a spectrum. On one side of the spectrum is a pure junk food diet, stressful living and no exercise. On the other end of the spectrum there is pure eating, healthy exercise, and lower stress living. Where you are on the spectrum is simply where you are. If you choose to have vibrant health, then you choose to move further on the spectrum.
As we grow and evolve our health, we move along that spectrum. As we learn more, moving along the spectrum becomes easier and our choices naturally follow suit.
Years ago, I would have never thought that I could live without cannolis. Afterall, it was only a once in a while indulgence. Today however, you could put one in front of me and I would just not be able to eat it. I did not get to this point overnight, but as my diet has evolved, so have my preferences.
So, be patient with yourself, keep moving forward on the spectrum and you will be amazed by the journey. One choice at a time and one step at a time.
Tue 3 Jul 2012
Gluten free is the latest health buzz going around. You may have noticed more and more items at the grocery store touting themselves to be gluten free. So, is gluten free always healthy?
First, I do believe that most people are sensitive to gluten. I have seen it first hand in myself and my family and just about all of my clients. Unless you have a severe allergy, in most cases, a typical doctor will not test you and determine that you have a gluten intolerance. For many, the awareness comes when they eliminate gluten from their diet and see the difference. For some it means that their children’s behaviors change and tantrums occur less frequently, for others it may mean that gastrointestinal issues cease, or perhaps weight loss. (more…)
Mon 25 Jun 2012
Eating nutritious, whole foods is an important part of our lifestyle. Sometimes though, healthy food options seem to cost more than junk. So, how do we manage to eat healthy AND stay on a budget?
- Grow a garden. During the summer, our grocery bill drops significantly. We grow most of our produce right in the backyard. Yes, there is work upfront that needs to be done but, the time spent pays off ten fold. If you can not grow a garden, try shopping at Farmer’s Markets or joining a Community Supported Agriculture (CSA) program.
- Buy in season. Foods that are in season are less expensive. They also tend to be the foods that our bodies need and craves during specific seasons. Just think about how your mouth waters at the thought of watermelon on a hot summer day. Of course though, there are times when we want strawberries in January. In this case, the freezer works wonders. We typically freeze fresh produce we purchase or grow in season or purchase out of season produce from the freezer section of the grocery store (if we can use it in a frozen state).
- Join a buying club. There are many co-ops and other buying club options. We love The Green PolkaDot Box. They are a new online buying club (like a Costco) for natural and organic products (produce, pantry items, spices, teas, household cleaners, supplements, etc.) with wholesale prices. The annual membership fee is $50(basic level) but it is quickly recuperated with all of the savings. You can get a free 30-day membership for the Green PolkaDot Box at www.GreenPolkaDotBox.com/freemembership. If you want to see some of my last order, visit www.youtube.com/watch?v=N3kU20Oi7Yo (more…)
Mon 9 Jan 2012
Do you ever feel like the woman in the picture? Completely frustrated with trying to get your kids to eat healthy? Don’t despair.
Believe it or not, picky eating is a part of childhood. Yes, the whole picky-eating-thing is a developmental stage that young children go through. The good news is, you are not alone. Many parents are experiencing the exact same issue. Truth is, if you focus on healthy eating, your children do not have to be destined to be junk-food-a-holics. So, as they go through this developmental phase of their lives what can you do? (more…)
Mon 9 Jan 2012
The “Dirty Dozen” and the “Clean 15″ are the names of lists of fruits and veggies that have been ranked according to their pesticide levels. These lists, put out by the Environmental Working Group indicate those fruits and veggies that should ideally be eaten organic and those that do not always have to be. According to the Environmental Working Group, if people consumed their five servings of fruits and vegetables each day from the “Clean 15″ list instead of the “Dirty Dozen”, they would reduce their exposure to pesticides by 92%.
So, what are on the lists? Here they are:
- Apples
- Celery
- Strawberries
- Peaches
- Spinach
- Nectarines– imported
- Grapes – imported
- Red Pepper – Sweet bell peppers
- Potatoes
- Blueberries– domestic
- Lettuce
- Kale/collard greens
The Clean Fifteen
-
Onions
-
Sweet Corn
-
Pineapples
-
Avocado
-
Asparagus
-
Sweet peas
-
Mangoes
-
Eggplant
-
Cantaloupe – domestic
-
Kiwi
-
Cabbage
-
Watermelon
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Sweet potatoes
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To learn more about these lists and the methodologies used to create them, please visit the Environmental Working Group’s Shopper’s Guide.
Sat 24 Dec 2011
Posted by Danielle under Recipes
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Here is another yummy AND healthy recipe. It is sure to be one your family will love. This recipe comes from The Veggie Queen, Jill Nussinow. I, personally, have a copy of her book, The Veggie Queen: Vegetables Get The Royal Treatment. It has over a 100 recipes divided into the 4 different seasons. The recipes are delightfully delicious and clever. This recipe not only looks festive, but it is also a crowd pleaser.
I made two substitutions though. I used coconut oil in place of canola oil (it is the only oil I cook with). In place of the flour, I ground up quinoa (I try to avoid gluten as often as possible). (more…)
Wed 23 Nov 2011
OK, so it happened. It was Thanksgiving dinner and you ate way more than you should and way more than your body wanted you to. Now, you are feeling sick to your stomach and simply can not move. Before you reach for the antacids, hold on! Antacids are not all they are cracked up to be. In fact, they can be harmful to your health and make digestive issues worse. So, what can you do? Here are some natural alternatives:
- Make yourself some ginger tea. Ginger tea tastes fantastic and is wonderful when it comes to soothing the stomach. It is also simple to make. (more…)
Tue 22 Nov 2011
I think we all associate Thanksgiving with massive amounts of food. For ages, people have filled up on their Thanksgiving feasts, passed out after dinner, pigged out again for dessert, and then dealt with serious indigestion, weight gain, and plain old lethargy. This does not have to be you however! You can prevent yourself from overeating this Thanksgiving. Here are some helpful tips:
- Workout in the morning. You will get your metabolism moving, you will feel better about yourself, and you will likely follow suit with healthier choices.
- Eat a healthy breakfast (and lunch if you are eating a late dinner). Don’t assume (more…)
Tue 1 Nov 2011
Are you suffering from the aftermath of Halloween? Experiencing a cloudy head, lethargy, muscle aches, drowsiness or insomnia, mood swings, uncontrollable sweet cravings?
Yes, you may very well be suffering from a candy hangover!
No, I am not kidding. Sugar has a tremendous impact on your body and can leave you in pretty bad shape. Not only does it weaken your immune system and leave you more susceptible to sickness but it also steals B vitamins and magnesium from your cells as your body tries to process it. In addition, sugar causes an inflammatory response in your body and forces your adrenals to release adrenaline.
It is no wonder you might not be feeling well today if you indulged for Halloween.
So, how can you recover? What are the remedies for a candy hangover? (more…)