Eat Your Veggies!

This made me laugh. But on a serious note, in my experiences, I have found this to be so true.  Mainstream doctors do not typically come out and encourage healthy eating, vitamins, etc.  They are usually backing the pharmaceutical industry. It’s all about the  money these days so eat your veggies and prove them wrong! Imagine a world where EVERYONE eats healthy…talk about Utopia! I love the quote by Andrew Saul:  “Good Health makes a lot of sense, but it doesn’t make a lot of dollars”

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Green Smoothie Recipe

This is by far my favorite green smoothie recipe. I think the more simple you keep the recipe, the better! Green smoothies are a great way to start your day. They make great snacks or meal replacements and kids even love them!

What you need:

-1 1/2- 2 cups organic spinach (I just pack as much as I can in there)

-3/4 cup frozen organic strawberries

-1/2-3/4 cup fresh squeezed organic orange juice (fresh squeezing your orange juice is much better than the commercial ones)

*Blend thoroughly, add more juice or frozen strawberries depending on the consistency you prefer.

**I have a NutriBullet and LOVE it. It pulverizes any fruit or vegetable and results in an ideal consistency smoothie!

I also alternate adding boosts such as wheatgrass, tsp of spirulina, flax seeds, chia seeds, etc!

Increase Omega 3s

As I am currently working with Autistic/ADHD students, I thought I’d share some promising findings on increasing Omega 3s.

Sixty percent of the dry weight of the brain is made up of fats, and the largest concentration of long-chain Omega-3 fatty acids in the body is found in the retina, brain, and nervous system. In the 1980s, researchers observed signs of fatty acid deficiency in hyperactive children. Since, more and more studies found lower Omega-3 levels in children with ADHD and Autism compared with controls. 

The Standard American Diet consists of high levels of Omega-6 fatty acids and not enough Omega-3 fatty acids, thus it is important to increase the ratio of Omega 3/Omega 6 in your child’s diet. Omega 3 fatty acids promote proper cellular function and growth of neurons in the brain, help maintain energy levels, normalize blood sugar, reduce inflammation, increase focus, etc. 

This picture depicts some of the health benefits of Omega 3s

Two large studies have recently been conducted in this area, both showing promising results.  After 3 months of Omega 3 (EPA & DHA) supplementation, students with ADHD showed significant improvements in core ADHD symptoms, such as improved reading, spelling, and overall focus.

Omega 3 fatty acids from foods are better absorbed than supplements.  Foods highest in Omega 3s include flax seeds, chia seeds, salmon, walnuts, dark leafy greens, sardines, soybeans, and tuna. Flax seeds and Chia seeds are an excellent way to increase your Omega 3 consumption.  I love adding flax and chia seeds to green smoothies or homemade trail mixes!  Omega 3 supplements are still a great way to ensure optimal intake on a daily basis.

While Omega 3s have shown promising results for Autistic/ADHD children, increasing the Omega 3 to omega 6 ratio will work wonders for ANYONE’s health.  Increasing omega 3s have been proven to fight inflammation, thus reducing risks for heart disease and other chronic disease! As you can see in the picture above, Omega 3s have a variety of health benefits.

It is essential that you significantly reduce your omega 6 consumption, otherwise you will not reap the benefits of the Omega 3s as they compete against each other within your body. 

Here are some tips for reducing your omega 6 consumption:

–Change your cooking oil.  Try using olive oil, coconut oil, or avocado instead of the highest offenders (corn, sunflower, grapeseed, soybean, etc)

–Limit processed foods. The food industry uses cheap oils to mass produce their products which are loaded with omega 6 fatty acids. Choosing whole, natural foods over processed ones will drastically reduce your omega 6 intake.

-Read food labels. Steer clear of the typical oils listed above which are found in the majority of foods on grocery store shelves.

-Avoid fried foods and animal products.

-Limit dressings, mayonnaise, margarines,and spreads.

 So try increasing your omega 3s, while significantly reducing your omega 6s and see how you and your family’s health improve!

Food vs. Pharmacy

Is this illustration something that you guys have noticed? 

I know I have!!  Choose healthy foods to prevent ending up like the left side of this cartoon!

 

5-2-1-0!

The 5210 program is a public education campaign to bring awareness to the daily nutrition and physical activities guidelines. This is a wonderful program to implement with your kids at home as well as yourself!  5210 is an easy way to remember what you should strive for on a daily basis.

You might be asking yourself what does 5210 mean?

Well, each number represents a goal that you should implement with your kids (as well as yourself) on a daily basis.

Here’s how it goes:

Eat AT LEAST five servings of fruits and vegetables a day.

Cut screen time to 2 hours OR LESS a day.

Participate in at least one hour of moderate to vigorous physical activity every day.

Aim to drink ZERO servings of soda/sugar-sweetened beverages. Instead, replace these with WATER!

 

 

If you can strive for you and your kids to meet these goals everyday, you will be well on your way to a healthy lifestyle! Just remember 5210! 🙂

Food Industry EXPOSED!

If you care about your health, you should watch this!

Cauliflower Crust Pizza

Pizza has always been one of my weaknesses, thus I am constantly trying to find ways to make it more healthy!  I don’t know about you guys, but I always feel pretty yucky after eating all those carbs from the crust!  This pizza crust recipe is low-carb and gluten free! I was pleasantly surprised by the taste of this! Now if only I could substitute the cheese for something else….

CAULIFLOWER-CRUST PIZZA RECIPE:

Prep time:  15 mins

Cook time:  35 mins

Total time:  50 mins

 

Ingredients

• 1/2 head cauliflower (about 2 cups riced)
• 1 clove garlic, minced
• 1 cup part-skim shredded mozzarella cheese
• 1 egg, beaten
• 1 teaspoon basil
• 1 teaspoon oregano

Instructions

1. Pre-heat oven to 400° F.
2. Prep a cookie sheet or pizza stone. You can grease the cookie sheet or use parchment paper. I would highly recommend using a pizza stone or parchment paper as it tends to stick to pans.
3. Remove the stems and leaves from your cauliflower and chop the florets into chunks. Add to a food processor or blender and pulse just until the texture is similar to rice. If you don’t have a food processor, you can grate the cauliflower with a cheese grater or chop it.
4. Sauté cauliflower “rice” in a non-stick skillet over medium heat and cook until translucent, approximately 6-8 minutes.
5. In a bowl combine the cooked cauliflower with all remaining ingredients.
6. Spread dough out evenly over parchment paper (or stone) – about 1/4 to 1/3 of an inch thick. The pizza should be about 9-10 inches in diameter.
7. Bake for 25-30 minutes or until the crust is golden, crispy on the edges and cooked through the middle.
8. Remove the crust from the oven.
9. Top with pizza sauce and toppings. Be careful not to add too many heavy toppings as you don’t want to weigh down the crust.
10. Broil the pizza for 5 minutes, or until the toppings are hot and the cheese is melted. Allow the pizza to cool for 2-3 minutes then cut and serve immediately.

Hope  you enjoy!

The TRUE meaning of FOOD.

According to the dictionary, food is defined as “any nourishing substance that is eaten, drunk, or otherwise taken into the body to sustain life, provide energy, and promote growth.”

I believe we, as a culture, have forgotten the meaning of food and its importance.  Food has the power to prevent illness, evoke emotion, unite people together, and put a smile on our face. Most importantly, the right foods can allow us to live a long and happy life.  The food we eat should nourish our bodies and our lives.  As a dietitian, I want to help people rediscover the meaning of healthy food and themselves.

Today I want you to ask yourself “Is this FOOD I’m about to eat going to nourish my body?”   You might be surprised to find that the food you’re eating is not REAL food and is only providing you with empty calories. Always strive to NOURISH your body through your food, exercise, and your mind.

What does food mean to you and how do you stay nourished?

Taste the Rainbow!

Always strive to get every color of the rainbow at each meal. Phytochemicals typically differ based on the color of the fruits and vegetables that you’re eating, thus consuming each color will greatly benefit your health!

Healthy and Happy Friday!

Quote of the Day: Emerson

Is your health your FIRST priority?