Nutrition Tips

 

Kale

One of the most underrated vegetables has got to be kale. Kale is a leafy green vegetable that is high in fiber and is also a rich source of many nutrients such as calcium, iron, vitamin A, vitamin C, vitamin K and lutein. Lutein is a antioxidant that is important for healthy skin and eyes.

This is an easy and very nutritious salad, the apples help soften the bitterness of the kale.

Kale and Apple Salad
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2 cups chopped fresh kale,
1 cup chopped red apple (any type) skin on,
1/2 teaspoon sesame oil,
1/2 teaspoon apple cider vinegar,
1 teaspoon honey,
1 teaspoon fresh chopped cilantro,
1/4 teaspoon fresh grated ginger,
Dash cumin,
Dash nutmeg

In a large bowl put the sesame oil, vinegar, honey, cilantro, ginger, nutmeg and cumin, mix well then add in the kale and apples toss to coat. Enjoy!

Serves 2 with 85 calories and less than 2 grams of fat in each serving.

Try it today as you increase your fruit intake to two pieces.

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Asparagus

With its delicate texture and taste asparagus is often thought of as a delicacy. The use of asparagus dates back about 2000 years and is thought to have originated in the Mediterranean region. Asparagus contains the antioxidant glutathione. Glutathione is thought to help prevent cells from being damaged. Asparagus also contains vitamin C, vitamin B6 and folic acid. Research suggests folic acid may help reduce the risk of heart disease, cancer and birth defects.

Tempura Sticks
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1 Bunch Asparagus,
1 Package of Tempura Mix (follow directions on package),
Ponzu soy sauce,
Plum Sauce

Steam Asparagus, then place in a ice bath to flash cool.
In a skillet heat 1/4 inch vegetable oil to medium high heat.
Dry Asparagus, coat with tempura mix and fry till crisp, light golden in color.
 
Mix 3 tablespoons of ponzu soy sauce with 5 tablespoons of plum sauce.

Drizzle over sticks and enjoy.

Makes two servings with less than 225 calories each.

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Dehydration!

Some days, I know that I am dehydrated,  that I need more water,  but I am just not that interested. Yesterday was one of those days. The solution, lemon water! Now usually, I am a fan and a proponent of just plain old water,  but on occasion I like to slice up a lemon, place it in a pretty pitcher with ice water and create an instant summer favorite. It looks good, it tastes refreshing and because of its high vitamin c content is healthy for you! Lemon water can help your digestive system, help clean out your liver and lift your spirits!


Calories!

Remember when reading a label to look not only at calories, but at serving size! Understand what that serving size looks like! I grabbed a small bag of chips to illustrate this point for a local cable show recently. What looked like a single serving bag, which was 150 calories per serving had 3 servings in it! That means, this tiny bag of chips had 450 calories in it!!!! Almost 1/3 of the calories  I need in an entire  day!  For me at that moment, armed with these facts, I could make the choice. Where those chips worth 1/3 of my calories.... In this case no. On other days... totally. Armed with knowledge and information you will always have the ability to make  the right choices for  your own Life in Synergy! Get informed with the Nutritional Alignment® program! Learn to eat for who you want to be!


Cinnamon

I always tell people to try Cinnamon in their coffee to reduce the bitterness and as a way to give up artificial sweeteners! So, in addition to making your coffee taste amazing, it turns out that cinnamon is super, super food!! 1/2 teaspoon a day, about the amount that you would put in your coffee can lower your LDL cholesterol, regulate your blood sugar levels, help prevent leukemia, boost your memory, reduce blood clotting and yeast infections!!! If you have not tried it yet.... just do it!! I guarantee you will love it!


Summer yumminess

Think outside the box when it comes to making sumer salads! Try adding strawberries, blueberries and raspberries to the rest of your favorite salad mixings! High in antioxidants and nutrients, they will help to reduce sun damage and their fiber will give your insides a great workout!


Watermelon!

I was thinking about this awesome fruit this weekend, s0 I thought I would republish this nutrition blog, since I have not talked about it since 2008 :)

For a delicious and thirst quenching dessert try watermelon. Not only is watermelon great on a hot summer day but it also has many health benefits. Watermelon is high in potassium, beta-carotene, vitamin C, and lycopene, a powerful antioxidant. Research has shown that vitamin C and beta-carotene can help reduce the risk of heart disease, cancer and other chronic health conditions.



Lotus Root Cooler for the lazy , hazy hot days

Did you know  that the lotus root aids in liver detox and helps to dispel "internal heat" and it acts like an air conditioner for the insides : )

Recipe:

1 large fresh lotus root
Raw sugar ( Like the natural brown kind)  according to taste
4 cups water

Cut the lotus root into 1 inch lengths. Put lotus root sections and sugar in a saucepan and add boiling water to cover root sections about an inch above roots.

Bring to a soft boil, as soon as boil starts, shut heat off.

Cover and let steep for 7 minutes.

Strain roots and sip beverage like tea.

(one note, don't use honey for a sweetener, it can negate the beneficial effects of the root)

 

 



Summertime cooler

As the lazy hazy days of summer creep up a great alternative to cooling down with sorbet and ice cream, is a nice slice of refreshing, cleansing watermelon!

Watermelon in Traditional Chinese Medicine, is considered cooling in nature and can aid in the reduction of internal heat... ( kind of like an air conditioner for the insides).

It is also an excellent source of vitamin A and a great source of vitamin C, It is also high in the B vitamins needed for the production of energy such as B1, B6, potassium., magnesium and thiamin.

So, feeling hot, hot, hot?? Grab a slice of watermelon!



Blackberries

Lately, I am fairly obsessed with blackberries. Besides being super yummy and  bite size candy like, they are also amazing for you! Blackberries get their dark color from Anthocyanins a strong anti-inflamatory that may help prevent many diseases and Ellagic Acid an antioxidant that help with free radicals (ie: helps your skin:) Not to mention the water soluble Vitamin C. Basically, blackberries are great tasting and great for you!

 



Coffee

Did you know that coffee has been linked to many amazing health benefits? Including, reducing your chances of getting, Parkinson's disease, Diabetes and some Liver diseases. The only "bad" part of coffee is the additives. Please DO  NOT use artificial sweetners!!!  These culprits not only will make you hungry, they will mess up your taste bud alignment® ! Try a little cinnamon in your coffee to reduce the bitterness, I am not kidding, it will rock your world! Or for a continental flair, try espresso with a twist of lemon and nothing else!


Water

A Life in Synergy is a life of balance. It has come to my attention recently that some of you may be OVER hydrating by drinking too much water! Ideally you should consume approximately 1/2 ounce of water for each pound of body weight. When you over hydrate you flush the electrolytes out of your system. What I call your iums.... calcium, magnesium, potassium and sodium. Your electrolytes are essential for muscle contraction so overhdrating can make you feel weak and over tired. Not to mention it may increase your craving for salty foods!

 



Avocado

Avocados are one of my favorite foods! One of natures best source of fiber (the workout for your insides) packed with vitamin c and heart healthy fats this is truly one of the best! Not to mention the yumminess! Trying using avocado instead of mayo on a sandwich next time or add them to your favorite salad, really, it will rock your world :)  The fiber in them will help you to feel full more quickly and the nutrients (over 20) will help the rest of you feel great. Because of their higher fat content their caloric value is higher thatn most fruits, the average Avocado has about 250 calories.


Dessert!

This past weekend I had this mad craving for a banana split! It was so yummy! Home made real chocolate sauce and whipped cream, the best! The important part of this is that I indulged my craving with real food, made with real ingredients and just factored it in to my calories for my body. No guilt, no regrets, just ice cream yumminess.

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Get Some Rest!

Did you know that one of the best ways to reach your weight loss goals happens at night. The best way to insure your success is to consistently get a good nights sleep. That snack that you are craving may not be because you are hungry but because you are tired.

Calories are your form of energy, so if you are overtired and lacking energy your body will send out a signal to feed it. Recognize if you are really hungry or just in the need of some extra shut eye!



Peanut Butter Alternative!

Do you love Peanut Butter, but sometimes crave a taste change? Try almond or walnut butter. I recently found an Almond Butter with roasted flax seed in it at Trader Joe's, a great tasty way to get in your Omega-3 Fatty Acids. If you find Walnut Butter,  walnuts are one of the top anti-inflammatory foods a necessity for disease prevention and overall health. Simple taste explorations can not only be fun but beneficial as well!

 



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High Fructose Corn Syrup

Avoiding corn syrup has been one of my rants for years. Now finally more medical research is linking corn syrup to obesity and type II diabetes. High fructose corn syrup is in everything! Please read your labels!! By avoiding this ingredient, not only will your body look better but you will not believe how much better your food will taste!  As we all ask for better food the industry will comply. I started talking about corn syrup almist a decade ago, now Arnold Breads, Kraft and Pepperidge Farm have eliminated it from their products!


No Starch in March®

Do you tend to overeat bread and pasta? Then this may be a lifelong cure for the part of your diet that is sabotaging your success! I have done this in the studio for years. For the month of March give up all starches! If it is beige just say no! No bread, pasta, potatoes, rice or corn! By not consuming starches the body's metabolism switches from burning glucose to burning fat. This process is called lipolysis and occurs when the body enters a state of ketosis as a consequence of running out of excess starchy carbohydrates.


Vitamin K

Not as commonly discussed as some of the other vitamins,  vitamin K plays a key role in the body. The primary role of vitamin K is the formation of blood clotting substances, this is very important in the event of a injury. Research also suggests that this vitamin may help in the maintenance of healthy bones. The best sources of vitamin K are dark greens such as kale, collard greens and spinach.


Vitamin E

Vitamin E is an antioxidant and it also protects red blood cells and cell membranes from damage. Vitamin E can be found in seeds, nuts, beans and green leafy vegetables. Have you noticed that so many of these important vitamins are found in fruits and vegetables? Not only are they high in vitamins but they are also low in calories and packed with intestine strengthening fiber.


Vitamin D

Vitamin D is often called the "sunshine vitamin" because this vitamin is obtained primarily from exposure to sunlight. Small amounts of vitamin D can be found in fatty fish (sardines, mackerel, salmon), eggs and fortified dairy products. Vitamin D plays a major role in the building and maintenance of healthy bones and teeth due to its effect on calcium and phosphorus.



Vitamin C

Vitamin C as you already know is great for your immune system, but where else besides oranges can you find it? Strawberries, cantaloupe, papaya, broccoli, green peppers and brussels sprouts are a few examples. Vitamin C is a powerful anti-oxidant which means it helps prevent aging ! With the added benefit that many of the foods high in Vitamin C are also high in Soluble Fiber, nature's daily detox!


Vitamin B

There are 8 B vitamins in total, from B1 to B12, this used to be thought of as one vitamin but research has shown that they are each  distinct. Often referred to by a different name for example B1 is also known as Thiamin, B2 is Riboflavin, B3 is Niacin, B5 is Pantothenic Acid, B6 is Pyridoxine, B7 is Biotin, B9 is Folic Acid and B12 is well usually called B12. The B vitamins are essential for cell growth and development, especially for red blood cells!! Now you see why these are so important! Found in legumes pictured here and most sources of protein! Remember, when utilizing legumes as a source of protein they must be combined with a starch!