Shake Things Up – Spinach & Berry Style

People are often looking for quick and easy ways to start their day. You should eat a healthy breakfast each and every day. For extremely early risers who are starting their day with exercise and those who don’t have time to cook, we suggest a great fruit/veggie smoothie. Don’t worry; the fruit hides the taste of the added protein and vegetables. Give it a try and you will have energy all day long!

P.E. Smoothie

A great pre-work protein shake that gives you energy throughout the day

(similar to the Jackie Warner Shake featured on Thintervention)

1 serving Protein/AA Mix

(1 scoop protein powder, 1 teaspoon Glutamine powder, 1 tablespoon L-carnitine powder, 1 teaspoon BCAA powder)

½ tablespoon Flax Seed Oil

1 cup fresh or frozen spinach

1 cup fresh or frozen berries (any kind)

Splash of Almond milk (or other nonfat milk), optional

Throw all items in blender. Blend & Drink

The MIX

The amino acid/protein mix is important for muscle repair and recovery, heart protection, and energy. Amino acids are building blocks for protein. They are naturally produced in the body, but are often depleted or their levels are decreased in some due to protein insufficient diets (particularly strict vegetarians/vegans) and physical exercise.  The components of this mix can be explained as follows:

Glutamine powder is an amino acid that helps transport nitrogen to the cells of the muscles to:

1.       guard muscle breakdown after strenuous workouts

2.       encourage muscle recovery after workouts and injury

3.       metabolize fat to build lean muscle tissue

L-Carnitine powder is an amino acid that appears to help guard against a variety of diseases: heart disease, high cholesterol, male infertility, diabetes, chronic fatigue, Lyme’s disease, hyperactive thyroid disease, and more. Its major benefits are increasing energy levels and promoting endurance.

BCAA powder, Branched Chain Amino Acids, include a vital group of essentials: leucine, isoleucine, and valine.  They focus specifically on healing and recovery of muscles and providing energy. Leucine is known to help with wound recovery for the skin and bones as well as protect the muscles. Isoleucine provides energy and assists in the production of hemoglobin. And finally, valine helps construct and maintain a balance of nitrogen and assists in the development of muscles.

Some prefer liquid amino acids because it is quickly absorbed by the body. Truth is, it doesn’t really make much difference in this recipe. We suggest powder form because you can premix the ingredients and have them on hand for a quick blend.

Flaxseed Oil is a great supplement due to its balance of Omega-3 fatty acids and Omega-6 fatty acids. It has been suggested that healthy properties of Omega-3 fatty acids helps in a variety of diseases and ailments. Most notably are eye diseases, vaginal infections, some cancers, constipation, heart disease and arthritis. Its ability to reduce inflammation has been most helpful to sufferers of heart disease, arthritis and gout.  As with most oils, it can also help with smoothing rough skin and soothe irritations. There is no definitive study that claims with certainty the impact of Flaxseed Oil on any disease.

**NOTE: As with all supplements, be sure to confer with your medical professional before and during use. There may be interactions with particular medications, health issues, and/or allergies.

Why spinach and berries?

Spinach, known as the Persian vegetable, has just about every valuable nutrient, vitamin and mineral in it. Here’s the list: Vitamin A, Vitamin C (ascorbic acid), Vitamin E, Vitamin K, Vitamin B2, Vitamin B6, Magnesium, Manganese, Folate, Betaine, Iron, Calcium, Potassium, Folic Acid (vitamin B9), Copper, Protein, Phosphorous, Zinc, Niacin, Selenium and Omega-3 Fatty Acids. Eating it in a raw stage (such as blending) keeps all of these nutrients intact for digestion and use by the body.

Berries are the often considered the best diet fruit because they are low in sugar and high in antioxidants. You can choose from any berry or berry assortment, fresh or frozen. Blueberries are known as a “superfood” because it is so high in antioxidants and other health properties. So, it is a “go-to” fruit for such recipes. Try tossing them in your salads next time as well.

FROZEN or FRESH?

The answer is “it doesn’t matter” and “it depends.” It doesn’t matter to the recipe whether you use fresh items. It is adaptable to both. And, it depends on your preference. As a way to promote healthy living, we encourage everyone to use fresh fruits and vegetables whenever possible.

There are sincere benefits to doing so. One, you develop a taste for the raw vegetable. You can learn to love food in their natural state, identify ways to use it in other recipes, and grow accustom to its unique flavors. Two, you get into a habit of including fresh produce on your shopping list. You will seek out fresh products. Three, you are in charge of the quality of the produce selected. This empowers you as you move along your journey toward healthy living.

Using frozen berries and spinach also have cost and time saving benefits. First, the icy produce will add moisture to the drink and may prevent the need for milk, ice or water. Additionally, using frozen products, the quality of your produce is guaranteed. Frozen produce is usually flash frozen at its ripest, so you will have a flavorful mixture. And lastly, you can store frozen produce a lot longer than fresh items. That way, you will always have them on hand. Be sure to look for coupons to save even more!

Plug in the blender and shake some things up today…your life depends on it.

*Note: The information provided on this blog and in this post can be found in a variety of medical studies, web postings, and journals. For a full bibliography or list of sources, email us.

Climbing the Healthy Food Ladder

We get many questions on how to best eat cleanly and healthily. There are many weight loss and diet programs out there, but we do not subscribe to telling people to “diet.” Diet should not be used a verb! It connotes temporary action. Instead, think of it as only a noun, as in: “Your diet should include healthy foods.” So, to help you on your journey, we must cover eating for a healthy life.

Most folks try to reach an optimum diet, but we don’t really know what that is or what is included. Some nutritionists suggests eating cleanly (fruits and vegetables with lean proteins) 90% of the time and give into temptations (fatty and sugary foods) 10% of the time. Others find it more realistic and able to achieve at 75%-25%, respectively. However, neither ratio solves our mystery of what foods to include. Are all fruits, meats, grains, and vegetables made equal? Are they only bad if we do bad things to them?

Here is a little help --

A few years ago, we were introduced to Michi’s Ladder through a workout program by Beachbody (makers of  popular workout videos: P90X, Insanity, and others). THIS IS NOT A PITCH OR ENDORSEMENT OF BEACHBODY OR THEIR WORKOUT PROGRAMS!

What we did find valuable is what they call Michi’s Ladder. It is simply a list of foods divided into tiers according to their healthiness. According to their website, Teambeachbody.com,

“Michi's Ladder is not a diet. It's a simple substitution plan. To lose weight, try swapping the foods you eat for similar foods in tiers 1 and 2. The more you eat in tiers 1 and 2, the more you'll increase your chances of losing weight. There are some healthy foods in lower tiers, but they're either calorie dense or nutrient deficient. To lose weight, you want to maximize the nutrients in every calorie you consume. Note on frying: Foods should be eaten raw, steamed, grilled, poached, baked, or broiled. Frying automatically drops even the best foods into tier 5.”

Follow the link to a printable Michi’s Ladder. Look to see what tier you are primarily eating from and try to swap out some items. Download it and use it to decide your grocery list. Keep it in the car, at your desk to help remind you about food choices. Remember, you don’t have to completely overhaul your life immediately. Gradual changes can make lasting results.  To assist you in eating cleanly, try to get most of your nutrients from the top two tiers.

MICHI'S LADDER

Choose healthy foods for a healthy diet…your life depends on it.

Veggies 101 - Don't Cook Them Til They Turn Brown!

Vegetables are supposed to be bright, shiny and textured after cooking. It shows that the important nutrients are still there. Don't cook them in meat fats, heavy oils, or load them down with sodium, sugar, or fatty cheeses and dressing. Try healthier methods of cooking and seasoning. Here are some helpful tips:

Blanching
We borrow the word "blanch" from the French meaning "white." However, in cooking terms, we usually use it to stop the cooking process. To blanch is to boil vegetables (especially green beans, asparagus, and cabbage) in rapidly boiling salty water. Once they are barely cooked through, take them out and shock them in an ice bath to stop the cooking process. It preserves the flavor, nutrients, and color of the vegetable. So easy!

Steaming
Steaming is fast and easy. The key to proper steaming is to not drown the vegetables in water. There are two ways to steam vegetables properly. First, you may use a steaming basket over a pot of water. This keeps the water away from the vegetables entirely. The other way, you put very little water (1-2 inches) in the pot of vegetables. Make sure the water doesn't evaporate or the pot (and vegetables) may burn. You only want the vegetables to get tender not mushy. Try this technique with cabbage...you will be amazed at the difference in the flavor.

Stir-frying
Most people think Asian cooking when the term stirfrying is used. However, it has become a popular technique across the world. Quick cooking on high heat using little to no oil. Although we encourage the use of olive oil in cooking as a healthy fat, olive oil is not the best for high heat techniques. In stirfrying, a canola oil, oil spray, or a broth should be used. Use a large pan to give the veggies plenty of room, a bowl shaped pan or wok is best to concentrate the heat on the bottom of the pan. Stir constantly. Voila, your vegetables are tasty, crisp and healthy in an instant.

Pan frying
Instead of deep frying with lots of oil, try a healthier pan fry. Similar to stirfrying except heat is set on medium not high and safe for olive oil. All you need is your vegetables, a covered frying pan and the ingredients. The vegetables will produce additional liquid from their own juices. The steam (covered pan) produced from this additional liquid will cook the vegetables but keep them crisp and bright.  Stir often. It takes less than 10 minutes.

Roasting
In the winter, I prefer to roast some vegetables. It gives it a more robust flavor. It also locks in the minerals, vitamins, and other nutrients. Most only roast vegetables when cooking meat - a whole chicken or pot roast, but you don't have to wait for that big "Sunday" meal to add roasted vegetables to your plate. Toss your sliced vegetables with olive oil, add some seasonings (garlic powder, onion powder, salt and pepper, cayenne pepper, dried herbs - whatever you like) and place them on a cookie sheet and roast them til tender.  Try red new potatoes and asparagus today! Makes a quick and healthy side.

Seasoning
Your spice cabinet should contain more than just salt! Try using fresh or dried spices and herbs to season your vegetables. You will find that the salty taste is eliminated and new tastes are developed. Some of my favorites are ginger, cinnamon, clove, parsley, cumin, coriander, thyme and dill. Additionally, consider using powders over salts. Garlic powder and onion powder give you great flavor but not the sodium in onion and garlic salts. Really get into the spirit and start your own flower pot herb garden.

Taste your food, not the grease and salt...your life depends on it.

Juicing for Health

June is National Fruit & Vegetable Month. All month long, we will help you identify fruits and vegetables as well as preparations of them to help you on your health journey. The Food & Drug Administration suggests our diets contain five servings of fruits and vegetables a day. It doesn't seem like a lot but when we really thinking about it, it's hard for us. We may eat a burger and french fries. We'll the lettuce and tomato on your burger barely qualify for a serving. French fries count as a starch, not a vegetable. Drinking our fruits and veggies is one of the fastest ways for us to get our recommended servings. After all, we all enjoy a good fruit juice. And, some love popular vegetable juices. Or do we, really?  Below are reasons why we should juice our own fruits and veggies:

Quality Control
Most of us buy our juices from the grocery aisle, not even the refrigerated section. Most of those bottled juices have added sugar, preservatives, color, and maybe flavors. So, after all of that filtering, diluting, and adding, there is a juice that resemble the original fruit or vegetable. Juicing your own fresh fruits and vegetables allows you to control what goes into the juice. So, if you want apple juice...juice an apple. That way, you know it's 100% juice, no additives, color, or sugar. The quality of your juice is based ONLY on the quality of your fruit.

Cost Control
Bottled and can juices are becoming quite expensive. So is purchasing produce that sit and rot due to our natural tendency to reach for orange juice over an orange. However, buying a bag of oranges is much cheaper and more environmentally friendly than bottles and bottles of orange juice.

Flavor Control
When you juice your own foods, you get to choose what you put in it. We have found that many will drink vegetable juice when adding a sweet fruit like apple or pineapple to it. You can be creative and develop new recipes. There are only a few rules to juicing, so the sky is the limit to your flavor profiles. Below are some recipes to get you started, but don't be afraid to try some of your own. Try seasonal fruits and vegetables; they are the sweetest and most ripe. Summer is the best time to start!

Portion Control
You can control the amount of juice available when you juice. Oftentimes, we buy two-three bottles at the grocery store. Most will simply get another cup after drinking one. That means we consume more calories, sugar, and preservatives. That also means we are drinking less water and milk because of our ready consumption of pre-made fruit juice. Because there are no preservatives, you should drink your juices immediately. So, you will only need to make the amount you plan to drink immediately. Doing so allows you to control the portions and resulting fruit sugar intake of yourself and your family.

Nutrient Control
Eating fruits and vegetables in raw form is the most recommended preparation. Raw foods keep the nutrient and benefits of produce in tact. Cooking can dilute, destroy, or simply remove valuable nutrients from produce. However, when we think raw, we immediately think salads. And if you know like I know, your jaws will soon tire from chewing on lettuce. Juicing is a fast and delicious way to consume some of your foods in their raw state.  However, I do suggest that you balance eating with drinking your fruits and vegetables. Chewing is a natural desire for humans. We must satisfy our oral fixation on chewing. Additionally, juicing separates out the fiber from foods. Fiber is important to our digestive system and has to be an important part of our diets. So, don't just juice, but definitely try it!

Choosing a juicer - I recommend a juicer with a large mouth hopper, warranted blades, and dishwasher friendly. The less prep and clean up, the more you will use it. I also suggest a great blender to extend the possibilities of juicing. These are two of my favorite summertime kitchen aids.

Some recipes - One of my favorite cookbooks, Juicing for Life, includes recipes for specific health-related challenges. I have included a few for detoxification and body cleansing. They are also great for weight loss. As time goes on, we will share disease-specific recipes and the benefit for specific foods.

Warm Apple Pie (a hot apple tea)

1 tart apple

Water

Apple pie spice

Cinnamon stick for garnish

Juice apple. In small pan, bring 2 oz. juice and 4oz. water to boil. Season with liberal amount of spice. Serve in a teacup. Garnish with cinnamon stick. (Add honey or turbinado sugar to taste, if desired.)

Cherie's Cleansing Cocktail/Body Cleanser

1/4" slice ginger root or 1/2 cucumber

1 beet

1/2 apple

4 carrots, greens removed

Push ginger or cucumber, beet and apple through hopper with carrots

Mineral Tonic

Handful parsley

2 turnip leaves

1 kale leaf

4-5 carrots, greens removed

Roll up parsley in turnip and kale leaves, and push through hopper with carrots

Evening Regulator

2 apples

1 pear

Alternate pushing apple and pear through hopper

Ginger Hopper

1/4" slice of ginger root

4-5 carrots, greens removed

1/2 apple

Push ginger through hopper with carrots and apple

Berry Cantaloupe Shake

1/2 cantaloupe, with skin

5-6 strawberries

Push cantaloupe and strawberries through hopper

Garden Salad Special

3 broccoli flowerets

1 garlic clove

4-5 carrots, greens removed or 2 tomatoes

2 stalks celery

1/2 green pepper

Push broccoli and garlic through hopper with carrots or tomatoes. Follow with celery and green pepper.

NOTE: The resulting juice can have a lot of foam. You can simply stir it to mix the remaining fiber into the drink. Some prefer to strain the foam using a variety of ways. I suggest running it through a small drink strainer a few times to get it completely smooth. Or, you may use a blender.

Try juicing today...your life depends on it!

Notes on Cookbooks

I was sitting in my apartment livingroom and looked at the massive collection of cookbooks I have on one bookcase. I thought to myself, "How often do you really use them?" I am always looking for the perfect recipe, but usually "throw" something together from things I have in the kitchen or from the tastes I want to quench. So, I looked through them and realized I don't use most of them at all. Others of them, I have used a few times. And two were missing from the collection. That's because they were in the kitchen on the counter for easy access.

The two cookbooks I use most are:

1. Deliciously Healthy Eating. It is a part of the Keep the Beat series trademarked by the United States Department of Health & Human Services. Distributed by the National Heart Lung & Blood Institute (Division of National Institutes of Health). You can purchase a hard copy or you can download specific recipes using the interactive tool on the website. Click on the title to go directly to the website.  It is a beautiful cookbook with vibrant photographs of the food. It has simple, easy to follow recipes, with quick tips for novice and experienced cooks. It also gives the nutritional value of the recipes per serving and offers suggestions to round out meals. One of my absolute favorite recipes is "Savory Brown Rice." It is a rice pilaf dish that uses instant brown rice, celery, portabella mushrooms, onions, and chicken stock. So easy, so simple, so delicious, so healthy! You must try it. 
2. Juicing For Life by Cherie "The Juice Lady" Calbom & Maureen Keane. It is available at Amazon.com. Additional information on juicing can also be found on Cherie Calbom's website. Click on the book title or Cherie's name above to be taken to those respective websites. This book is more than a recipe guide to juices, but also a guide to diseases, illnesses and ailments that can be improved or cured using raw foods...fresh fruit and vegetable juices. I use this book as an encyclopedia for issues or concerns that I have at the moment. If I feel my eyes are stressed, I will try carrot and apple juice. The betacarotene in the carrots have been known to help with vision problems (not a cure for blindness). For exercise or menstrual cramps, I will try a ginger-celery pick me up.  The ginger helps the muscles relax and easy the cramping. The celery helps hydrate the body allowing the blood to carry repairing nutrients to distressed areas. I can go on and on but this book is full of information regarding our physical and mental health concerns as well as how juicing can help combat those issues.

I will talk more later about the benefits of heart healthy dieting, juicing, and diseases as this blog moves forward. I wanted to open my bag of cookbooks to you today to help you on your journey.

Have a favorite healthy recipe or tip? Post it!

Have a healthy meal...your life depends on it!