We all know that eating more veggies, mostly leafy greens is the key to good health, weight-loss and slowing down aging! But how can we eat enough veggies to make a difference?
I fell in love with my Vitamix a few years ago. I was blending everything I could find.
These smoothies were good and soooo filling. They were the perfect breakfast food in warm weather. I fell off my love affair with smoothies when it got cold. It was too hard to drink that quantity of thick, filling cold liquid on those cold mornings.
Enter, stage left, The Juicer! So a few weeks back, we bought an Omega juicer. We had an old juicer that took hours to clean after each use, produced so much post juicing waste and made the juice warm and very unappealing. The Omega is awesome. It is uber quiet, very efficient and cleanup takes a quick rinse and voila, done. The juice is never hot, which means the nutrients are intact and so efficient that I don’t have those guilt feelings of wasting food that I had before.
Every morning after a tall glass of lemon water, I create the most wonderful glass of fresh juice. My favs are:
1 cucumber, 2 stalks of celery, 1 apple, 1 lemon and ½ head of kale!
½ head of kale, 1 carrot, 1 pear, 1 lemon, a handful of red grapes and a handful of spinach.
I like creating new and different ones each morning – I always start with Kale and lemon and then just go wild from there.
This morning…beets! The juice was gorgeous.
So if your are looking for a way to get more veggies into your diet consider a juicer..
It’s quick and easy.
I Feel So Weird
Food Sensitivities and Intolerances
The vast majority of the people I work with are pretty healthy.
They don't have any dramatic medical issues but want to feel better.
Many have weight that they want to lose, some memory issues, slight digestive symptoms like gas and bloating and want more energy.
They are all cognizant that they want to age well, stay healthy and do it in the most natural way possible.
For many of us we have grown up believing eating healthy includes certain foods.
But the truth of the matter is, many of the "healthy" foods that we eat affect our healthy and well-being because we have developed an intolerance or sensitivity to that food.
Intolerances are very different than allergies.
The body's reaction to that certain food is much less dramatic in the short term than say a peanut allergy that can produce anaphalactic shock if not treated immediately.
For some the body reacts to sensitivities within a few hours after consumption and sometimes it can take a few days.
Many people think that the issues that they are experiencing are just common issues associated with aging.
That is just not so.
For so many people giving up foods that commonly cause issues, dairy, gluten, eggs and some fruit, can have a dramatic positive affect on their over-all health.
I suggest that you start by looking at the food you eat most frequently.
For most that tends to be dairy or gluten.
Give it up for a week and see how you feel.
Then you can add the next item and see how you feel until your achieve the clarity of mind, increased energy and digestive health you are looking for.
This is easiest to undertake with a coach or on a detox plan that will reset your body.
It is so much easier to gauge your reaction to foods after you have been without it for a few weeks.
Once you find the culprit in your intolerance or sensitivity you will be flying high.
You Deserve to be Healthy!
Intestinal flora plays an important role in our ability to fight infectious disease, providing a front line in our immune defense.
According to the US Surgeon General “Normal microbial flora provides a passive mechanism to prevent infection.”
It also manufactures many vitamins including: the B-complex vitamins, folic acid and vitamin K.
Experts have debated on how to define probiotics. One widely used definition, developed by the World Health Organization and the Food and Agriculture Organization of the United Nations, is that probiotics are "live microorganisms, which, when administered in adequate amounts, confer a health benefit on the host." (Microorganisms are tiny living organisms -- such as bacteria, viruses, and yeasts -- that can be seen only under a microscope.)
Some probiotic foods date back to ancient times, such as fermented foods and cultured milk products. Interest in probiotics in general has been growing; Americans' spending on probiotic supplements, for example, nearly tripled from 1994 to 2003.
Most probiotics are bacteria similar to those naturally found in people's guts, especially in those of breastfed infants (who have natural protection against many diseases). Most often, the bacteria come from two groups, Lactobacillus or Bifidobacterium. Within each group, there are different species (for example, Lactobacillus acidophilus andBifidobacterium bifidus), and within each species, different strains (or varieties). A few common probiotics, such as Saccharomyces boulardii, are yeasts, which are different from bacteria.
Lactobacillus acidophilus and bifidobacterium increase the absorption of minerals that require acid for absorption such as calcium, copper, iron, magnesium and manganese.
It also increases our resistance to food poisoning. Some food-borne infections lead to chronic illness, causing heart and valve problems, immune system disorders, joint disease, and possibly even cancer. These floras make the intestinal tract inhospitable to the invading microbes. It is a misconception that they kill invading microbes. They actually change the environment by secreting large amounts of acids that make the area unsuitable for pathogens.
These floras can play a part in keeping your heart healthy. They normalize serum cholesterol and triglycerides.
Probiotics also help us to metabolize foreign substances, like mercury and pesticides and protects us from damaging radiation and harmful pollutants.
Probiotics can be helpful in other conditions also: hypertension, cancer, immune system stimulation, kidney stones, food allergies, inflammatory bowel disease, rheumatoid arthritis, lupus, and alcohol-induced liver disease.
Probiotics are available in foods and dietary supplements (for example, capsules, tablets, and powders) and in some other forms as well. Examples of foods containing probiotics are yogurt, fermented and unfermented milk, miso, tempeh, and some juices and beverages made with soy. In probiotic foods and supplements, the bacteria may have been present originally or added during preparation.
While I rarely recommend supplements, some are beneficial. Since I am not a big advocate of dairy or soy products, I would encourage you to look into probiotics in supplement form.
If you feel that you could benefit from taking probiotics do the research and pick the one that is best for you.
Probiotics are an important part of achieving and maintaining good health.
Cancer patients face a myriad of difficulties that range from large, such as undergoing chemotherapy and radiation treatments, to small, such as the fact that food often tastes different during and even after cancer treatment. However, even smaller issues can take on greater importance, as an OncoLog article points out that cancer patients who lose just 5 percent or more in body weight may have a harder time tolerating chemotherapy and have higher mortality rates.
Cancer patients often experience symptoms such as nausea, diarrhea, loss of appetite, vomiting, sore mouth and/or throat and dry mouth during treatment. In addition, the emotional effects of having cancer and the stress of having to deal with treatment and fears and anxiety that are associated with cancer can cause patients to lose their appetite or have regular nausea or vomiting.
Because of these issues, many cancer patients need a specific nutrition plan to help them maintain a healthy weight and nutrition level despite not feeling well or hungry.
If you or your loved one has a cancer diagnosis, such as having been diagnosed with mesothelioma, it is a good idea to design a nutrition meal plan for before, during and after treatment. Many patients do not have the energy to go to the store or make meals during treatment or when they do not feel well, so loved ones may want to go for them or cancer patients may want to go to the store and prepare some meals on days when they feel better to have items on hand later on.
Examples of some nutritious, healthy food that should appeal to cancer patients and be gentle on their bodies include the following:
- Clear broth soups with pasta, such as noodles or stars
- Fruit juice, milk, tea, water, electrolyte-rebalancing sports drinks
- Mild cheeses, such as American, cream cheese, or cottage cheese
- Scrambled eggs
- Baked chicken
- Whole wheat bread for turkey sandwiches or peanut butter and jelly sandwiches and peanut butter toast
- Mashed potatoes
- Well-steamed vegetables that are tender and soft
- Enriched cereals, both hot and cold
- Fruit sherbet
- Greek yogurt
- Canned fruit
- Corn (off the cob)
- Protein snack bars
- Tuna fish sandwiches
- Fruit and yogurt smoothies
- Pita bread and hummus
If you are looking for ways to add protein to the diet, considering making tuna or turkey melts with cheese and add grated cheese to soup, mashed potatoes, rice or pasta. Also, try making yogurt drinks and smoothies with some protein powder mixed in.
Adding calories to someone with an upset stomach or poor appetite can be difficult, so appeal to the specific cravings of the cancer patient and add calories to meals and treats. For example, offer granola, which is high in fat and calories, for breakfast or add to yogurt for a snack. Try dried fruit as a snack or a treat.
Speak with your doctor for additional nutritional tips and to find out what areas of the meal plan needs additional focus, such as adding protein or calories. Remember that a healthy, nutritious diet will help the patient feel better with more energy and experience an improved quality of life. Spending the time and energy to create a workable meal plan is always worthwhile.
About Jillian McKeeBringing a wealth of personal and professional experience to the organization, Jillian McKee has worked as the Complementary Medicine Advocate at the Mesothelioma Cancer Alliance since June of 2009. Jillian spends most her time on outreach efforts and spreading information about the integration of complementary and alternative medicine when used in conjunction with traditional cancer treatment.
Read more: http://www.mesothelioma.com/blog/authors/jillian/
1 Cup Almond Milk
2 T Almond Butter
2 T Flaxseed
Toss it all in a blender and blend it all up!
Want to make it healthier? Add a handful of spinach, some romaine or even kale.
If you leave it for a while in the frig, it will turn to pudding.
Ever feel like there is just not enough time in the day, week, life time?
I feel like that all the time, in just one area.
No not work, on weekends or vacations. I love transition and change so I am cool with all of that.
Books - there are too many that I want to read...cook from....and study!
At present I am totally addicted to vegan and vegetarian cookbooks.
Okay so now I don't have enough time to cook as much as I want either.
Check out The Urban Vegan. This book is awesome.
Super easy recipes that are interesting and delicious.
Made the Gobhi Aloo last night and damn that was awesome.
Put it on some lavender sticky rice and it was downright gorgeous to look at.
I always wanted to open a bookstore (Amazon killed that idea) that also was a yarn/knitting store and now I want to add food.
Okay so that is not a thrilling dream but hey gatta admit it would be sweet.
Come on down and peruse some books, eat some delicious healthy organic food and knit a pair of socks.
Pancakes3 oz oyster mushrooms1 cup finely diced Bok Choy stalks1 sweet red pepper, diced finely1/2 cup onion chopped3 T vegetable oil4 large eggs1 T dry sherry or dry vermouthSauce1 cup chicken broth1 T each soy sauce and chili saucehot red pepper sauce to taste1 T cornstarchCombine all the sauce ingredients in a saucepan, except 1/2 c chicken broth and cornstarch.
Mix cornstarch and 1/2 cup broth and add to sauce pan and heat and stir until thickened.Place oil in a saute pan and saute the veggies until soft.
Remove from heat.
Place eggs in a bowl and add sherry or vermouth. Mix but do not beat.Add cooled vegetables.Heat 1 T of oil in a pan, when hot, ladle egg/veggie mixture into pancake sized rounds and cook on medium heat. Turn and cook until brown on both sides.Plate and dress with sauce.Enjoy!
Check out my Friday Fast Food Tips video: http://ow.ly/bU2xz
Yeah it is Friday again and time for.....Smoothies!
Smoothies are a great way to get the fruits and veggies you need, fast.
Make a pitcher the night before and fill up a few bottles and you have the ultimate fast food...grab and run!
Here are a few of my favs - enjoy!
Banana, Almond Milk, Almond Butter and Flaxseeds
1/2 cup almond milk
2 Tablespoons flax seed
1 Tablespoon almond butter
1 teaspoon honey
1/4 teaspoon vanilla
1 medium banana, ripe
Add the milk and seeds and blend till the seeds disappear. Add the rest of the ingredients and blend till smooth!
(This is really thick and very filling – kind of high in calories but a great quick breakfast.)
2 ripe pears, cored
1 cup water
1/4 teaspoon cinnamon
1/4 teaspoon dried mint (or 1 tablespoon
1/2 teaspoon fresh ginger
Blend all the ingredients until creamy. If
you're using a high-speed blender, then you
don't have to worry about peeling the ginger.
Just wash it and blend!
(This is really refreshing and light)
Very Berry Chocolate Smoothie
2 cups fresh blueberries, stemmed plus more for garnish
1 Tablespoon plus one teaspoon of cocoa powder
1 1/2 cups plain almond milk
1 teaspoon vanilla extract
1/4 teaspoon ground cinnamon
1 Tablespoon maple syrup
1 cup ice
Place all the ingredients in a blender and blend until smooth. Serve immediately. Garnish with extra blueberries, if desired.
Dr. Fuhrman’s Green Longevity Drink
Makes 4 cups
1 large head romaine lettuce
1 1/2 cups spinach
2 sprigs parsley
1 cup broccoli florets
2 leaves mustard greens or turnip greens
3 collard leaves
1/2 cup watercress
1/8 tsp. oregano
1 banana, peeled
3 large strawberries
1 cup frozen or fresh blueberries
1/2 papaya or mango
1 1/2 tsp. flax seeds
1 1/2 tsp. sunflower seeds
1 1/2 tsp. sesame seeds
1. Place 1/2 cup water into blender, adding ingredients, one by one, and blending until liquefied.
2. Pour 1 cup of Dr. Fuhrman’s Green Longevity Drink into glass, adding water and stirring until desired consistency is reached. Store remainder in an airtight container and refrigerate.
- 4 Tablespoons of white chia seeds
- 4 Tablespoons of plain flour
- Half a small ripe banana
- 2 tablespoons of chopped dates
- 2 Tablespoons of rolled oats
- 1 large egg
- 2 tablespoons of honey
- 1 and a half teaspoons of baking powder
- 1 Tablespoon of water
Grind the seeds and the flour together. This makes the seeds grind easier and aerates the flour.
Put this mixture into a bowl and add the rolled oats.
Blend together the banana, egg, dates, honey, baking powder and water.
Add this to the dry ingredients in the bowl. Mix together. The consistency should be similar to a cake batter but not as runny as a pancake mix.
Drop dessert spoons of the mixture on to an oiled tray. Bake in a medium oven for 15 to 20 minutes, until lightly browned.
3/4 cup plus 3 T flour
1/2 cup rolled oats
1/3 c brown sugar
1/8 t cinnamon
1 1/4 T plus 1/4 c sugar
1/3 cup agave
5 1/3 T butter, softened
1/2 c toasted walnuts
2 lb rhubarb, cut into 1/2" pieces
1 pint strawberry coconut milk ice cream
Preheat oven to 400 degrees.
Combine all the dry ingredients (except those that need to be tossed with the rhubarb) in a bowl. Cut in the butter until crumbly. Add the walnut pieces and agave.
In a 10 inch pan toss rhubarb, 3 T flour and 1 1/4 T sugar.
Cover the fruit with topping and bake for 35 minutes or until bubbly and the top is brown.
Top with ice cream or almond milk.
*I love this for breakfast!