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Zingy Sweet Potato Bites with Collard Greens

7/9/2018

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Last week the whole family went out to the lake for a long swim. The water has been beautiful and smooth, and it was so much fun to spend the day training, playing, and soaking up the sunshine. When we got back to the house around 3 p.m., we were starving. We had plans for dinner, so we needed something delicious and healthy that would get us through the afternoon without ruining appetites. This recipe was the perfect fix! There are just 4 ingredients, and it's simple, fast, and energy packed without being high calorie. Plus, it's so tasty! We have a variety of palates in our family, and everyone was satisfied by these flavor-packed little rolls. 
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Ingredients
  • Organic Hummus
  • Sweet Potato (as many as you'd like, but at least one)
  • Collard Greens, Raw, Organic
  • Prepared Horse Radish
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I love this brand of horseradish. It's fresh ground, free of preservatives and gluten. I also find that this one has the perfect amount of spice/flavor for my family. So, if you're looking for a recommendation, try this brand! But otherwise, whatever you can find in the fridge will do just fine. 
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Directions
  • Start off by microwaving your sweet potatoes. Give them a quick wash and poke a few holes in the skin before placing these in the microwave. Cook until tender, which will be several minutes for each potato, depending on the size. Somewhere between 5-8 minutes is a good rule of thumb. 
  • Once you've microwaved your potato, slice them in half lengthwise, and then cut a long opening across the length of the potato with a butter knife. You'll fill this center (pictured below) with horseradish to your preference.
  •  Next, grab your collard greens and give them a rinse. Once they're clean, place a large, single leaf into the microwave for about 15-30 seconds. The greens will turn bright green and become very flexible. 
  • Grab a spoon and spread a thin layer of humus across your greens. 
  • Place your sweet potato filled with horseradish at the edge of your humus layered greens. Wrap the potato tightly inside your collard greens and tuck the ends. 
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  • Once you have your sweet potato wrapped in collard greens you can grab a knife and slice the roll into small, circular bites. These treats are so fast, and barley require any dirty dishes.
  • Simply repeat this process until you have the number of sweet potato bites your group is ready to eat.
  • If you like, you can top these with a little freshly ground sea salt. I do! 
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These were such a hit, we'll definitely be making them again! They're a little bit like vegetarian sushi, and they're a whole lot of delicious. Do you have your own healthy snack recipes? Let me know some of your time honored favorites - from one kitchen to another! 
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Train Your Brain to Stop Craving "Bad" Food

6/25/2018

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We see it all day long. There are pictures and billboards and commercials and a million videos on Facebook...And every single one of them shows you something that makes you go, "I shouldn't eat that...But I want to." We're barraged by messaging that teaches us to crave "bad" foods.  It's not rocket science. You look at a million commercials for a juicy double cheese burger, and eventually you think, "I want that!" 

The good news is, you can break the cycle, and all it takes it a little bit of intentionality. We're not going to stop using social media or watching T.V. It's the 21st century, and that's great - Who doesn't love google and indoor plumbing?! But we can be a little more choosy about what we see when we're online...

1. If you're on social media, go and follow accounts with healthy recipes, videos, and pictures.

Just like staring at a Creamy 5 Candy Bar Cake video makes you want to cook yourself into a sugar coma, staring at delicious "healthy" food makes you more likely to crave nutritious options. Look at these blueberries! They're amazing, and I totally want to go pick some now. Change the messaging your brain receives.


2. Make your meals look appealing! 

It's a small thing. It's maybe even a little bit silly, but every time I make a meal, I tack a couple extra minutes on to the end of my prep time to think about "presentation." It helps me engage with my food, and it helps me appreciate the nutrition and flavor of everything I'm about to eat. When I feel good about what I've prepared, I'm excited to eat my healthy meal. And as an added bonus, I totally feel like a contestant on a cooking show.


3. Stop Looking. 

Yes, I KNOW that three cheese lasagna looks delicious. But if you're serious about trying to change the patterns of your cravings, take simple steps to limit the content you see that glorifies the foods you're trying to cut back on. If you're off dairy for the month, watching twenty drool worthy mac and cheese videos is actual torture. If you're following those types of creators on Facebook, Pinterest, Instagram, etc. Just click unfollow. Sure it might be fun now and again, but that's the kind of content you can seek out when you're ready. You don't need it hand delivered to your newsfeed every two hours. 

The bottom line is this: THINK about the kinds of messages you're being exposed to. Work to alter the content of those messages so that you're in control of what you see, and what you crave. Remember, cutting back on the kinds of "bad" messaging you see won't fix everything immediately, and it's important to note that some cravings are good! But there's a difference between your body telling you it needs a certain nutrient, and watching a fried chicken video. Once you take some steps in a positive direction, your body will start to recognize healthy food as "crave worthy" too. By limiting the obstacles between you and making healthy choices, you open yourself up to good habits. 

If you're looking for a place to start with healthy content creators, check out our pinterest, facebook, and instagram pages. Help out your friends and share YOUR favorite healthy influencers in the comments! 

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Grilled Tilapia and Summer Veggies

6/20/2018

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I've been trying to work more fish into our family meals lately. Summer time is the perfect excuse to fire up the grill, and while my 16 year old is totally gung-ho about the idea of eating steak every night, Greg and I have fun dreaming up the creative recipes that offer us some healthier options. Grilled Tilapia with seasonal veggies is one of our absolute favorites. It's mouthwateringly good, especially when we get to throw in the fresh produce that we picked up at the farmer's market over the weekend. It's also fast and totally fuss-free! 

Now there's been some buzz about Tilapia lately, so here are a few good things to know. Tilapia is low in calories, mildly flavored, inexpensive, and high in protein. It does not contain as many healthy fatty acids as some other fish (like Salmon, for example), but that's just fine as long as you're not only eating Tilapia to get those nutrients. It may also be worth it to look into where your fish is coming from. As with most other kinds of fish, there has been some concern in recent years over farming practices. If you're worried, you might try to find some Tilapia that isn't sourced from China. Other places, like Canada, have a little bit more regulation. Overall, Tilapia is a wonderful fish to include as part of a healthy and varied diet! 

Serves 4
Total Time: 35 Minutes

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INGREDIENTS
  • 1 cup quartered cherry, or grape tomatoes
  • 1 cup diced summer squash
  • 1 cup thinly sliced red onion
  • 12 green beans, trimmed and cut into 1-inch pieces (You can sub asparagus here if you like!)
  • 1/4 cup pitted and coarsely chopped black olives
  • 2 tbsp. lemon juice
  • 1 tbsp. chopped fresh oregano
  • 1 tbsp. extra-virgin olive oil
  • t tsp. capers, rinsed
  • 1/2 tsp. salt, divided
  • 1/2 tsp. freshly ground pepper, divided
  • 1 pound tilapia fillets, cut into 4 equal portions

PROCEDURE
  1. Preheat grill to medium.
  2. Combine tomatoes, squash, onion, green beans, olives, lemon juice, oregano, oil, capers, 1/4 tsp. salt and 1/4 tsp. pepper in large bowl.
  3. To make packet, lay two 20-inch sheets of foil on top of each other (the double layers help protect the contents from burning); generously coat the top piece with cooking spray. Place one portion of tilapia in the center of the foil. Sprinkle with some of the remaining salt and pepper, then top with about 3/4 cup of the vegetable mixture.
  4. Bring the short ends of the foil together, leaving enough room in the back for steam to gather and cook the food. Fold over the foil and pinch to seal. Pinch seams together along the sides. Make sure all seams are tightly sealed to keep steam from escaping. Repeat with more foil, cooking spray, and the remaining fish, salt, pepper, and vegetables.
  5. Grill the packets until the fish is cooked through and the vegetables are just tender, about 5 minutes. To serve, carefully open both ends of the packets and allow steam to escape. Use the spatula to slide the contents onto plates.

NUTRITION
180 calories; 7 g fat (1 g sat); 2 g fiber; 7 g carbohydrates; 24 g protein; 52 mcg folate; 57 mg cholesterol; 3 g sugars; 0 g added sugars; 511 IU vitamin A; 17 mg vitamin C; 45 mg calcium; 1 mg iron; 423 mg sodium; 591 mg potassium


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Growth: The Top 5 Foods You Should Be Eating More Of And Why!

5/30/2018

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Each new Spring I take a moment to remind myself to focus on growth. As the natural world begins to change and flourish, I ask myself, what am I doing to make sure I'm growing, as a person? There are a lot of elements that go into this: volunteering more, being kind and positive, tackling new challenges, and setting aside time to be creative...And then there's food. Food plays a huge role in how we feel day to day, how much energy we have to achieve our goals, and how capable we feel of giving back to the people around us. So this season, with growth in mind, I've put together a list of 5 foods I want to eat more of this Spring, because growth starts with the smallest choices, just as a flower begins with a seed!​

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  1. Beets: Beets have an incredibly high concentration of the B Vitamin known as folate. Although raw beets can look unappetizing on the outside, sliced or chopped up in a salad they become a crowd pleaser!
  2. Kiwi: Rich in vitamin C, kiwis are a great boost to your immune system! Not only that, but they provide important enzymes that boost the production of cartilage and muscle, which is great for athletes. Recent studies have also indicated that eating a Kiwi within a few hours of bedtime can actually help you sleep! Kiwis are a versatile fruit, and they can be eaten raw or blended into smoothies.
  3. Chickpeas/Garbanzos: If you're looking for a healthy and quick energy boost, this is the food for you! One cup of chickpeas has the power to increase your energy and get you through the rest of your long day. Not only that, but they are packed with vital nutrients and low on things like sodium and fat, which makes them an overall great choice for any meal.
  4. Spices & Herbs: Spices and herbs all have different effects on the body, but the one thing that they all have in common is that they support the body! Spices like cinnamon help to control blood sugar and cholesterol, while herbs like Turmeric are a great anti-inflammatory and anti-cancer. Have fun with your different spices/herbs and make your food extra healthy and delicious!
  5. Arugula & Bitter Greens: A great substitute for spinach, Arugula is packed in iron and copper. As summer approaches, make sure to pick up Arugula at your local supermarket. Not only is it a natural hydrator, but its peppery taste makes it a natural cooler to the body, which is perfect for those hot days approaching! Plus, the entire bitter greens family helps feed the good bacteria in your microbiome. 

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Getting Your Greens Might Be The Most Important Thing You Do Today...

4/30/2018

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Think getting your greens is hard? Maybe it's just time to rethink your moves!

Here's the real deal: Greens go with everything. 

Also the CDC says only 27 percent of you are getting your greens and I care about you, okay? Eat ALL the spinach!



The Green Smoothie

It’s quick, it’s fuss-free and totally easy to prep ahead of time if that's your thing. Simply add your greens, a little fruit, some kefir, and whatever else you love to put in your smoothie into a container or reusable ziplock bag and freeze. Add to your blender with a little extra liquid when it’s smoothie time! If you're throwing together your smoothie in real time, just toss greens into whatever you would have made. It's so easy, you might just forget they're in there.

Green Juice
Juicing is one of the quickest ways to nourish your body with easy to absorb nutrients. Plus it’s portable! If you don’t have time to make a green juice, you could buy one from a juice bar.


Steamed or Sauteed Greens
Many leafy greens contain fat-soluble vitamins, so to best absorb these, we need to eat our greens with a little fat! Lightly sauteeing your greens or steaming them for a few minutes and serving them with avocado will help to make sure you’re getting the most out of your greens! Plus, it's an incredibly easy way to cook your crew's seasonal favorites. Check out one of my favorite recipes here! RECIPE


Salads
A super simple way to get more greens into your diet is to enjoy a salad. But to prevent boredom from eating the same salads day in, day out, switch things up! Why not try this Chopped Salad Recipe that I just can't get enough of? RECIPE


Lettuce Cups/Wraps
Want an easy way to make tacos, burritos, or rice paper rolls? Use leafy greens instead! Collard greens, silverbeet, cos lettuce, swiss chard and even cabbage all make great cups or wraps and help boost your nutrient intake of these alkalizing foods! Looking for dinner inspiration? I'll confess, sometimes I tweak this family favorite and replace the daikon radishes with some fluffy greens. RECIPE

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The Green Drink That's Kicking Coffee's Butt

4/9/2018

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You've probably heard of Matcha by now, and if you haven't, welcome to the in-crowd - It's hip, it's trendy! Matcha is the powdered green tea that's taken the world by storm, and for good reason. When I'm in need of an afternoon pick-me-up, it's not coffee I turn to. Don't get me wrong, I love a good cup of coffee - alway will! - but here are the 4 reasons Matcha just might be better than your average cup of joe. ​
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  1. Matcha has a better caffeine high: By “better” I mean that coffee’s caffeine high wreaks more havoc on the body. It starts off with a blast and ends in a crash. Coffee causes spikes in adrenaline glucose and insulin levels, which in turn create jitteriness, nervousness, and every once in a while, crazy hunger pangs. In contrast, Matcha is known for having a "calming" energy. At about half the caffeine level of coffee, the powdered tea hits that sweet spot for me between being too hyped and being unable to give the attention I need to a new project.
  2. Matcha helps you burn calories: Drinking Matcha green tea has been shown to increase metabolism and help the body burn fat about four times faster than average. Matcha avoids negative side-effects such as increased heart rate and high blood pressure.​​

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     3.   Matcha boosts memory and concentration: Matcha powder contains the amino                         acid L-Theanine, which has been shown to increase the production of dopamine and                   serotonin. These two chemicals serve to enhance mood, improve memory, and promote               better concentration – something I'm always in search of during my workday! ​
     4.   Matcha has more antioxidants: Matcha is ridiculously full of catechins, flavonoids,                   and polyphenols, especially the mighty epigallocatechin gallate (EGCG), which has                     been linked to so many health benefits and has therapeutic applications to the                               treatment of so many disorders, including cancer.
So what does Matcha taste like? 
A good Matcha will be a bright green color! That's the first thing to look for. If you've ever had a cup of green tea, the flavor will remind you of that. It shouldn't be bitter, but instead slightly sweet, smooth, and a little bit creamy. It's a unique flavor, but one that I love! I picked up this cup in sunny L.A. a while ago. I like Matcha best when it's served over ice, and as you can see, I've got an iced bubble tea in hand here. :) 
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I think one of the best parts of this green wonder is how easy it is to find! Maybe you haven't tried Matcha yet, but your opportunity is just around the corner! Seriously, you can order this drink at any Starbucks, or you can find the powder at almost any natural foods retailer or Walmart. If you decide to order your first drink, just be sure to watch out for all the heavy add-ins. This tea is so good it doesn't need cream or tons of added sugar. 
Jade Leaf Matcha Green Tea Powder - USDA Organic, Authentic Japanese Origin - Classic Culinary Grade (Smoothies, Lattes, Baking, Recipes) - Antioxidants, Energy [100g Value Size]
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When Mood Becomes Food...

2/2/2018

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There's an emotional connection between how we feel and what we eat. Most of us are familiar with the idea. We find it in terms like "comfort food." Food can make us feel better; it can be a reward; and it can be a source of stress relief. But inevitably, letting your mood control your food has some drawbacks. So here are some great ways to recognize the emotional patterns we create around our eating, and to make those patterns a little healthier! 

 What You Crave: SUGAR
Many of us grew up with sweets being presented as a reward. The very anticipation of a reward triggers the neurotransmitter dopamine in our brain, releasing the ‘feel-good’ chemical, which is very addictive. Can you relate? From a young age, many of us come to associate celebrations with sweets, from cake at birthday parties to being treated with dessert after finishing our veggies. This is part of what makes sugar so comforting.

Change What You Crave: Become aware of the sweets-reward connection from your childhood to understand where this craving comes from, as well as the circumstances surrounding the craving. Establish a new goal or hobby that is healthy that will produce these “feel-good” feelings. Replace sugar as your vehicle to happiness.


What You Crave: DAIRY
Find yourself hankering for a cheesy slice of pizza or a creamy milkshake? Cheese contains the stimulant tyramine and milk contains L-tryptophan — which triggers the release of another “feel-good chemical," serotonin — as well as choline, which has soothing properties. The creamy texture of dairy is also often associated with comfort.

Change What You Crave: Reach for a banana or avocado for the creamy texture, plus a natural energy and mood boost. Then, engage in mood-boosting activities (anything you enjoy!), which will release endorphins and can also be soothing for the body.


What You Crave: CARBS
The urge to eat pasta, bread, and cookies tends to really kick in when we’re stressed or sad. Not only do these “comfort foods” have mood-boosting properties and provide a short-term energy boost, but we often associate them with comfort from an early age. Think: Chocolate chip cookies served up by mom when you had a hard day or the comforting smell of your grandma’s freshly baked bread. When you’re feeling agitated or upset, you may subconsciously be turning to carbs for comfort.
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Change What You Crave: Get creative with veggies to recreate the textures you crave. Incorporate whole, unrefined carbs like quinoa, sweet potatoes, and squash into your diet. Notice when stressful situations arise and stop to take a breath and calm down.

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6 Fruits and Veggies to Keep You Hydrated Without Even Trying

8/18/2017

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Staying Hydrated. What's at Stake:

Your hydration affects almost every aspect of your body's functions. Comprising a whopping 60 percent of your body weight, water helps transport oxygen, fat and glucose to your working muscles, regulates your body temperature, digests food and eliminates toxins. Besides water, certain fruits and vegetables also fulfill your fluid requirements, in addition to providing healthful nutrients such as vitamins, minerals, fiber and protein. Studies have proven that people who are consistently well-hydrated throughout their life live longer - YEARS longer - than their less water savvy counterparts. 
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If you struggle to remember that water bottle, or find yourself consistently forgetting to hydrate throughout the day, adding these foods to your  diet can make up the difference in your hydration, all with very little effort from you. 

​Watermelon:

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Watermelon contains about 92 percent water per volume. Researchers have found that eating a serving of watermelon after a workout may help you hydrate twice as effectively as a glass of water. This is because the water-rich fruit also packs natural sugars, amino acids, mineral salts and vitamins that are lost in exercise.



Grapefruit:

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​Grapefruit boasts a remarkable 91 percent water per volume, making it about as effective as watermelon in the rehydration department. A serving of this fruit has been shown to hydrate you more effectively than water or sports drinks, replenishing your body without all the artificial colors and flavors commonly found in sports drinks. 

Peaches:

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Peaches hit the scale with about 88 percent water per volume, and they have the added benefit of being exceedingly portable. It's not hard to throw a peach in with your lunch and much on it at the office. Just be sure to bring a napkin! Peaches pack many of the same benefits as watermelon and grapefruit. Their high water content makes them low in calories but high in terms of the "feeling of fullness" that they provide. Even better, peaches are chock full of vitamin C and nutrients that promote healthy skin and reduce anxiety. In fact, peaches are often known as "the fruit of calmness."

​TIPS: Looking for a few more water-packed options? Check out strawberries and cantaloupe!

Cucumbers:

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Cucumbers hold an impressive 96 percent water per volume. If you're really looking to bump up your hydration, consider putting this vegetable together with a high-water content fruit. Cucumbers and watermelon make the ultimate hydration power couple. 





Celery:

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​Celery is the often touted veggie when it comes to minimal calories, but it might be more appropriately known as the rehydrator. Celery is composed of roughly 95 percent water, filling you up without weighing you down. A serving of celery (bonus: you can pretty much eat as much as you want here) can get your body's water systems moving again. Not a fan of celery? You can swap this veggie out for zucchini instead. Both have equal water contents, and their own unique health benefits. 

Radishes:

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​Radishes also bring an impressive 95 percent water per volume to the table. On top of that, these veggies boost the immune system, support the health of connective tissue, blood vessels, and teeth, and protect against cancer. If you're worried about the spiciness of radishes, fear not. All you need to do is place these beauties on the grill, roast them in the oven, or add them to a soup. Cooking radishes brings out the texture and the nuttiness of the vegetable. Check out our recipe from this week here!
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TIPS: Still not seeing something that wows? Go for lettuce, green and red cabbage, cauliflower, eggplant, peppers, spinach, or broccoli. All of these veggies are high in water and filled with good-for-you nutrients. 

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Grill ANYTHING.

8/16/2017

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When I'm grilling vegetables, I like to keep it simple. You'll see a lot of recipes out there that favor heavy spices or lots of oil, but by the time you've applied all that, you've almost completely lost the flavor of the original produce. To add a little zing to my meal, I add a splash of balsamic vinaigrette, and a bit of salt and pepper sprinkled over the top. Sometimes less really is more. Here are a few extra tips to get you going in the grilled-veggie department. 

1. Grilled Asparagus 
Look for fat spears to put on the grill—their meatiness works well with grilling and they're easier to manage on the grate (and less likely to fall through!). Grill until tender with grill marks, 8 to 10 minutes total.

2. Grilled Beets 
Yes, you can grill beets! The hot fire of the grill brings out the earthy sweetness of beets with an added hint of smoky flavor and an almost candied coating. Slice the beets. In general, creating more surface area will help speed along the grilling process. Leave over heat until tender. 

3. Grilled Cabbage
Cabbage is delicious grilled! The sweetness of the vegetable is drawn out, and the crispy, blackened edges give your meal a soft, crunchy texture. Cut the cabbage into wedges and either place them on skewers, or just directly on top of the grill. Cook for 10 to 15 min. 

What can't you grill, really? Some of my other favorites include tomatoes, eggplant, zucchini, green beans, spring onions, and certainly peppers! Any veggie you can imagine, it's probably delicious fresh off the grill. Just follow a few simple tips:
  • Grill at high heat
  • Slice or chop to create extra surface area for a reduced cooking time. There are only a few exceptions to this. You wouldn't slice Okra before putting it on the grill, for example.
  • Grill until tender. A few pokes or a chef's sample can usually help you figure this out.
  • Go easy on the oils and spices.

Otherwise, load up the grill with confidence, and when the veggies come off, just enjoy! 


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'Tis the Season For Cranberries and Gratefulness 

11/23/2016

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The holiday season is here! I've been spending a lot of time in my kitchen lately, working with one of my favorite foods-cranberries! These delicious berries are packed with antioxidants and actively work to promote a healthy digestive system, immune system, and reduce inflammation. Check out a couple of my favorite holiday cranberry recipes below!

Wishing you and all your loved ones a happy, healthy Thanksgiving. I'm so grateful for all the wonderful people in my life and the many exciting experiences we bring to each other each year. This is a wonderful time to appreciate our health, friends, abilities, the abundance and variety of good, clean food, and the privilege to make choices in our daily life. Now, more than ever, striving to be positive and inclusive can help you to feel healthy of body and spirit. Make the most of this fun season!
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CRANBERRY ORANGE PUMPKIN MUFFINS
Makes 12 muffins
Preparation Time: 20 minutes
Cook Time: 30-35 minutes

INGREDIENTS:
2 large, very ripe bananas
½ cup orange juice plus zest of one orange
1 15-ounce can pumpkin (not pumpkin pie filling)
½ cup Date Paste
2 tablespoons ground flax seeds
1 tablespoon Pumpkin Pie Spice
1 tablespoon alcohol-free Vanilla extract
1 cup dried cranberries, unsweetened or fruit juice sweetened
3 cups gluten free oats
¼ cup finely chopped walnuts
½ teaspoon cinnamon

When pumpkin is plentiful, I like to make pumpkin spice oatmeal in the morning. One day I was in a hurry and didn’t have time to eat it and I wondered how it would taste baked into a muffin. The result was pure pumpkin perfection! These little beauties are moist and delicious.

Instructions: Preheat oven to 350ºF. In a food processor fitted with the “S” blade, process bananas and OJ until smooth. Add pumpkin, date paste, extract, zest, flax seeds and spice and continue processing until smooth and creamy. Transfer to a large bowl and stir in the oats and dried cranberries. Spoon an equal amount of batter into a muffin tin lined with cupcake liners or silicone baking cups. You need to fill each muffin liner with about ½ cup of batter as these do not rise. A retractable ice cream scoop works well. In a separate bowl, mix the nuts and cinnamon and sprinkle evenly into each of the 12 muffin liners. A cheese grater or nut grinder works well for grinding the nuts. Bake for 30-35 minutes.

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 Mavie’s Fresh Cranberry Salsa

INGREDIENTS
1 bag fresh cranberries
1/4 C sugar or 1/8 C. sugar, 2 T. orange juice concentrate if you like orange
1/4 c minced green onions
1/2 c minced cilantro
2 medium jalapeños (or  to desired heat)
2 Tbs lemon juice + lemon zest
2 Tbs grated fresh ginger (Freezing makes it easier to grate) or use minced jarred ginger

Instructions
Place cranberries in food processor with jalapeños (de-seeded & de-veined). Put mixture in bowl and add remaining ingredients. Chill for 4 hrs before serving. Serve over cream cheese if desired.

I have also placed cranberries, japs, cilantro, and green onions in the food processor rather than mincing the latter two. Seems to work well!

Enjoy these fun recipes and time with your friends and family. Happy Thanksgiving, from my kitchen to yours! 


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THE TWO FRUITS YOU SHOULD BE EATING THIS JULY

7/2/2016

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​Blueberries and cherries are the latest fruits to come into season this month. Together these two create an energy boosting, anti inflammatory, heart healthy super pack! Cherries are blueberries help fight health problems like Arthritis, cancer cells, insomnia and headaches. They're great for fueling your toughest workouts and for helping your recover afterwards. Here are all the reasons this fruity power duo should be topping your grocery list this July! 
  • Help Fight Cancer Cells Cherries are rich in a flavonoid called Quercitrin which, according to researchers, is among the most powerful naturally occurring anticancer agents. Cherries  and blueberries also contain ellagic acid, a natural phenol antioxidant found in fruits and veggies and prevalent in cherries. Some researchers say that ellagic acid has anti-carcinogenic properties and may be a great way of prevent cancer. Perillyl alcohol (POH)–is another element found in cherries that is extremely powerful in reducing the occurrence of all types of cancer. It deprives cancer cells of the proteins they need to grow and spread.
  • Help with Arthritis Arthritis is inflammation that affects joints and causes pain and limits mobility. Sadly, this condition is growing increasingly prevalent as we spend more time at our computers and expose our joints to more stress. But cherries and blueberries contain two powerful compounds, anthocyanins and bioflavonoids, that hinder the spread of enzymes Cyclo-oxyygenase-1 and -2, slowing the spread of arthritis in the body.
  • Natural Sleep Aid Cherries and blueberries help support sleep health! Melatonin  helps you fall asleep and stay that way throughout the day. It regulates your circadian-rhythm which meters your internal clock so that your sleep is better regulated. Staying well rested helps muscle growth and recovery, and lowers cortisol (stress) that can lead to heart disease and weight gain.
  • Help Cure Headaches The anthocyanin and bioflavonoids in cherries and blueberries helps reduce inflammation and chase away painful headaches. These compounds are known to have similar activity to aspirin and ibuprofen.
  • Good for Heart Health  Tart cherries lower high cholesterol and triglycerides, which does everything from improving your weight to strengthening your arterial health. Blueberries contain similar benefits, and also reduce your risk for stroke, heart disease and diabetes.
  • Good for Weightloss  Both cherries and blueberries lower inflammation, reduce stress, balance cholesterol levels, and regulate your sleep, all of which helps eliminate belly fat. The antioxidants are also proven to slim down your waist line. Tart cherry juice and dried cherries are often recommended. I use mine to fuel long workouts and keep my energy levels up. These fruits are delicious, so be sure not to OVER eat! When it comes to blueberries and cherries, a small portion can go a long way. Try to choose the whole, natural fruit whenever possible!
  • Improve Digestion A handful of cherries and blueberries satisfies 1/4 of your fiber requirement for the day, which is essential to keeping a healthy digestive system.
  • Great for Eye Health Cherries and blueberries are brimming with vitamin A, a vitamin containing the beta carotene you need for good vision and healthy eyes. 

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The Health Benefits of Drinking Fruit Infused Water

7/2/2016

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Hydration is without a doubt one of the biggest benefits of drinking fruit infused water. The majority of us are walking around dehydrated and simply don’t have a clue. Infusing your water with fruits, vegetables, herbs, any other ingredients you want will certainly encourage you to drink more water and to feel satisfied afterward. Here are some of the benefits of keeping your body hydrated:
  • Your body will be able to transport nutrients and oxygen much better.
  • Less strain on your organs.
  • You’ll actually look younger, as your skin will be much softer, and smoother.
  • Getting too  too hot in the summer? Water helps to keep your body temperature at optimal levels.
  • Coffee, exercise, alcohol, and medications can dehydrate you. By drinking more water, you’ll be able to counteract this.
  • Being hydrated can lubricate your joints. Therefore, you’ll have less join strain.
  • You’ll have more energy in your muscles, which leads to more reps in the gym.
By drinking fruit infused water, you’re taking pure drinking water and infusing it with natural ingredients that also contain water. It’s a win-win situation for you, your body, and your mind. The vitamin waters you see at the supermarket can’t even compare to fruit infused water, because those are loaded with artificial coloring, artificial additives for flavor, etc… Despite their clever marketing, these drinks aren’t healthy for you.

Speaking of vitamin water, you’ve also likely seen those water flavoring packets on store shelves, as well. A lot of people use these as a quick addition to their water to make it taste better. Once again, these things contain coloring, sugar, and other additives that simply aren’t good for you. Soda, energy drinks, and sports drinks are another popular option among people on the go. These are even worse for you than the powdered additives and vitamin water.
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If you’re truly concerned about your health, you want to drink fruit infused water. All the ingredients are natural, and you get to control exactly what you’re putting into your body. You’ll be responsible for all of the ingredients, and the sky is the limit. Cucumber and mint is my favorite combination, but you can come up with a mix that's entirely your own. You will be able to add ingredients that give you all the vitamins and nutrients you want, without any of the harmful additives like food coloring, sugar, or aspartame. You’ll be able to drink water with a lovely fruity taste, but without all of those extra calories.

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What To Say When You’re Picked On for Being Healthy

7/14/2015

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Have you ever ordered a light salad at dinner and looked around the table to see your friends shifting uncomfortably as they dig into a plate of ribs? Perhaps you’ve deliberately chosen to wake up early while on vacation to get in a workout, only to face some not-so-subtle teasing from family members. Maybe you’ve even been the one who “ruins it for everyone” by declining a second round of drinks.

Adopting a healthy lifestyle comes with many challenges– some even in the form of unsupportive friends and family members. There are few things quite as discouraging as attempting to make a healthy decision for yourself only to be ridiculed by a person whose opinion you value.

Fortunately, you don’t have to be miserable, or change your choice to comply. Here are some ideas to help you handle your response better and perhaps end those hurtful jokes and disapproving glances altogether.

Step 1: Understand Where the Peanut Gallery is Coming From

The sad fact is that many of us have spent years secretly building an over-eaters support network. We often find solace in validating each other’s eating habits or skipped workouts. Before long, every social outing revolves around food, you're celebrating a birthday every week (someone’s), and your friends have convinced you that not only do you deserve that drink, you need it.

So, when you finally embrace a healthier lifestyle, it’s not unusual for coworkers, friends and family to feel threatened, or even judged by you. You’ve robbed them of your complicit validation, and now they’re at a loss as to what you’ll do together. Who are they going to share late night cookie dough with? Understand that the root of this frustration and stress actually has nothing to do with you, and everything to do with the individual who is feeling poorly.  Don’t let someone else’s insecurity undermine your own health. Be understanding but within your healthy choices.


Step 2: Be Honest

If you value your relationship with the person who has been hassling you about being healthy, the quickest way to put a stop to the teasing is through honesty. The next time they make a disapproving comment, don’t laugh or shrug it off. Give them a prepared speech. Explain exactly why you’ve chosen to make your health a priority. Be serious, and tell your friend or family member that their support is really important to you. If they care about you, that should be enough to tone down the negative feedback you’ve been receiving.

 
Step 3: Look for Patterns

Occasionally, there is someone who just can’t seem to get over your healthy lifestyle. Maybe they continue to make negative comments after you’ve opened up to them and asked them not to. Or perhaps their sabotage is more subtle, even driven from a place of love. Many family members show that they care about you by feeding you. If your mother has made your childhood favorite desert, it can be hard to say no, even if that bowl of gooey chocolate is definitely not on your eating plan for the day. In those scenarios, it might be best to accept the food but ask to take it home with you instead of eating it there. Then, you can do with the food whatever you please and your family member still feels like you’ve accepted their show of affection. Whoever your naysayers are, remember that you can empathize with them without allowing them to affect your choices. You and you alone are in charge of your health. 


Step 4: Be Proud of Progress and Choices

Regardless of what anyone else says, you should always, always, feel positive about what you’re doing. When someone teases you or calls you out on your healthy choices, don’t get defensive. You don’t have to be defensive, because what you’re doing is good for you and everyone around you. Making your health a priority isn’t easy.  It’s something you have to re-commit to every day.  So give yourself some credit! By pursuing a healthy lifestyle, you’ve proven that you’re both brave and strong. Wake up everyday and tell yourself that – shout it from the rooftops if you want to. At the end of the day, your opinion is the only one that matters. Make sure it’s a positive one, lead by example, and reap the benefits.


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Expand Your Diet & Shrink your Waistline

5/25/2015

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Our modern word Diet has a history, with origins coming from the Greek diaita . Diaita was a noun that meant a way of living, and also had a more specific meaning, signifying a way of living which could include a food diet as well as other other daily habits. Most of our daily food choices ultimately depend on preference, marketing and trends. Someone may decide to follow a trend and go fat free, carb free, hi protein, rustic or something else.  Restaurant commercials and food products tempt us everywhere.  When you combine our fast food culture, a trendy diet, and then limit it further with personal preferences, it’s fairly easy to come up nutritionally short, under satisfied, and overweight.

What does your diet say about you?  What is your Diaita; your way of living?  Does it include too many fast foods, packaged foods, or high sodium meals that dominate your taste buds into food ignorance?  Have you bullied your taste buds into submission?  Our taste buds are capable of subtlety unless you bully them with salty, fatty or highly processed foods and add-ons.  By giving our taste buds simple, clean foods, we can re-awaken our taste buds and our good health.

My food philosophy is built around whole foods that are seasonally and readily available combined with essential food groups. Learn the basics, and then add flair and flavor!  I assist my clients in learning simple recipes that use natural ingredients and to proportion their serving size for each meal and snack.   Expanding the number of foods and flavors in your go to selections can bring even more flair and nutrition to your plate. You have to learn to play the diet game for good healthy living.  Once you learn the game, you can keep your skills up by practicing. 

Some of my favorite ways to “practice” are to experiment with color themes of food, try something new or mysterious to me, and try foods and spices from other cultures.  When at the local market, I look for fruits and vegetables that are bold in color, flavor and even name.  An earlier post of mine was a recipe that used Daikon radishes as a sushi wrapper, and it was AMAZING! Finding new, unconventional ways to eat healthy can be such fun, and can really help expand your diet.  Here are some ideas to get you started:

  • Try making some of the new Cauliflower recipes.  From pizza crust, to a rice substitute, and lots of other ideas, Vitamin C loaded cauliflower is perfect.
  • How many different colors can you get into your salad – set a new PR!
  • Make a Jicama salad!  Don’t know what it is, find out!
  •  Have a tasting platter of 5 different types of greens to take notice of the subtlety in flavors.  Try chard, arugula, kale, spinach, mustard, dandelion, etc
  • Throw some golden beets on the grill. Slice for salads or as a side dish with spicy mustard dip.

Trying new things, although sometimes weird or scary, can really open your eyes into a whole new world of foods, flavors, and cultures.  Get some friends or family in on the game too!

Go with whatever smells or looks good to you, and start playing in the kitchen!

Expanding your diet is a great way to keep you moving forward in your health journey. The more you expand your healthy variety, the less likely you are to expand your waistline.

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Coloring Your Health

4/27/2015

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As the last few days of April come to an end, I am starting to plan for summer! In the next month or so, school will be out, folks will start vacationing, and I will finally be ready to enjoy the sunshine! There’s just something about the approach of summer that makes me feel extra bright and happy.

One of the best ways to embrace the upcoming change in seasons is to embrace the new foods and styles that will come with it! Summertime is filled with tons of colorful fruits and vegetables. There are endless possibilities when it comes to summer snacks, salads, and even healthy desserts! I am a huge fan of fresh stuff! Luckily, with farmers markets being at almost every corner, we can find awesome foods that were literally just picked. I really want to encourage you to give each meal some color in the next few weeks. Don’t be afraid to experiment with things you’ve never had before. The more color you bring to your meal, the better!

Another way to embrace the upcoming season is to brighten up your workout clothing. I always feel more confident if I’m wearing a little bit of color when I exercise. There’s just something about bright colors that really makes me push myself towards success. Have fun with your workout gear and match the happy weather! Be bold, and pick something that pushes your color limit and you might just push your workout limits too!

Coloring up your health can have so many great effects. In the end, it’s all about finding ways to motivate yourself to keep working towards a healthier lifestyle. Whether it’s through new recipes or updating your wardrobe, the key thing to take away is that motivation can come in many different forms. As May is upon us, I encourage everyone to find ways that will motivate them to stay healthy during the weeks ahead!

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The Garden

4/20/2015

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“Growing” your health can be a hard concept to grasp. For most of us, when we think of changing to a healthier lifestyle, we want the changes to be easy, and to start seeing results fast.  That’s why quick fix diets and products are easy to sell.  We want it now!  The reality is that it takes time for results to show, and that can often be frustrating.  Growing our health can seem like standing there watching, waiting for the garden to grow.  It takes so long to actually harvest something you can see.  The good news is that you can harvest feeling better very quickly!  Improvements in energy, attitude, sleep patterns, and alertness are right around the corner, and well within reach.  The visual and physical harvest will follow if you tend the garden well.

The transformation into a healthy lifestyle needs to be thought of as a progressive process, making sure to embrace even the small details that go into the mixture.  I am known for asking my clients to “Dream Big, and Work Small.”  Having a vision of where you want to be; change goals that encourage you to reach; that’s the Dream Big.  Taking small steps each day to implement changes; that’s the Work Small.  As you emerge into a new way of thinking about your health, it takes time to understand the significance of each part of the process. One of the best things you can do for yourself is make a plan as to how you’re going to attain a healthy lifestyle. What mini goals must you achieve in order to accomplish your big goal?  How will you get there within the constraints that you have?  These are questions that I help folks with every day.  Transformation doesn’t have to be a lonely process!

Mapping out your goals can not only help you stay organized, but it can make you appreciate the small accomplishments that you have made in order to reach your end destination. Think about a plant. You don’t usually see a flower with a dead stem and blossoming petals. Every part of the plant; roots, steam, leaves needs to be healthy in order for the flower to be full of color and life. The same idea goes for your healthier lifestyle. Instead of rushing the process of building a healthy lifestyle, take the time to make sure every part of your plan is strong and will actually lead you to your end goal. Takes those small steps every day to nurture your garden of good health.

Plan your journey, and celebrate the small victories. Nurture and grow your health and fitness. Not only will you achieve your goals, but you’ll build a strong foundation and feel great along the way!

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Accountability

3/9/2015

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Remember “I Love Lucy?”  Well, I love Lucy – really!  She was so public and out there with everything she tried to do.  We laughed at her epic failures, but we also cheered for her and secretly wanted her to succeed.  I keep her in mind when I need to give myself a boost toward a goal.  I have a Lucy magnet that I use to pin my goal to my refrigerator when I’m really trying to challenge myself toward something.  Everyone who sees the fridge can ask me about it, and I see it every day, multiple times a day.   I cut the note out of colored construction paper, so it looks like a cartoon message balloon, with Lucy saying the words. I also try to talk to friends and family about the events I have coming up—what I’m training for and what new foods or food changes I am working to implement (thank goodness I have tolerant friends and family!). Right now, I’m searching for some new athletic goals for myself.  I want to do something epic.  So, look for me to be sharing those ideas sometime soon. I’m going to take my own advice…and go public with it!

Accountability to yourself, while important, can be a lonesome journey.   There’s a reason why sports teams need cheerleaders and fans.  There’s a reason why we go to the dentist to get our teeth cleaned and checked.   There is a reason why schools give grades and measure performance.  We need someone besides ourselves to help us stay on top of those things that are important to us.  We need a way to measure our progress.  We need a way to find out how we are doing outside of our own opinion.  We need to share and be shared with.

How many times do we say, “I know what I need to be doing, but I’m just not doing it,”?  Staying accountable and consistent to your goals is half the battle of getting lean and healthy.  In fact, it is half the battle of any goal you might set.  The consistency of doing the good stuff, is where real change comes from.  We can all talk about how it’s important to keep going and stay motivated, but where does accountability actually fit in?

Staying healthy and fit is no different.  One of the best ways I’ve found to keep myself accountable to my health and fitness goals is going public.  If you put it out there and you aren’t afraid to talk about it, you’ll be surprised by how supportive people can be.   Sometimes it’s uncomfortable, if you aren’t staying on top of things.  Sometimes you’re just itching for someone to ask you, so you can say proudly how well it’s going.  If you don’t tell anyone, you miss out on both sides of this.  Pick something on your goals list and give it a try.  Post it on your refrigerator, put a sticky note on your desk or wall at work, tell your friends what you are working toward, and put it on social media if you REALLY want to go pubic!  How you choose to share, that’s up to you, but keeping it only to yourself reduces your probability of success.

Make it big, make it little, it doesn’t matter, just pick something and go public about it.  It can be as simple as committing to meet someone at the gym at 5:30 am for a workout, and not cancelling.  Maybe you are trying to give up diet soda?  Put it out there – let people know that you’re working hard to make it happen

So, here’s the bottom line. “Go public. “  Share your goals and be proud of what you accomplish.  Put yourself out there—just like Lucy!
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