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How to Increase Your Vegetable Intake

Posted on April 05
If juicing is not an option for you, here are some tips to help make eating vegetables – preferably raw – an easier and tastier part of your life:
 
1. Make them easy and quick to grab for snacks.
 
Wash carefully to help remove dirt and contaminants. Cut larger vegetables into ready-to-go, bite-size pieces.
 
2. Make vegetables the focal part of your meal.
 
Rather than building your meal around meat or other protein foods, start with generous servings of leafy green and cruciferous vegetables. Fill at least half of your plate, and remember, potatoes don't count!
 
3. Experiment with new recipes for raw vegetable salads and stir-fry.
 
Use your imagination and try new combinations or look up recipes online. Mashed ripe avocado makes a tasty and healthy dip for cut up raw vegetables.
 
4. Make it a goal to try at least one new vegetable a week, and find creative ways to add it into your regular diet.
 
See something you don't recognize at your local farmer's market? Just ask. Growers are delighted to share preparation tips and may even provide a sample. As a general rule, the more colorful the vegetable, the higher the levels of antioxidants.
 
5. Sign up for a vegetable cooking or raw food preparation course.
 
Many natural food grocery stores offer free or low-cost cooking and raw food preparation courses. You'll return home with recipes and renewed enthusiasm. Or, look for classes and "how-to" articles online.
 

Friday Funny....

Posted on March 30

The FRUIT Debate

Posted on March 26

To eat fruit or not eat fruit.....that is the million dollar question these days, so let me break it down for you.

When we talk about sugar for energy, we are referring to glucose in food. Fruit can be over 50% fructose. Excessive fructose can raise triglycerides, cause fatty liver, instigate gout, promote weight gain and the list goes on.

If you are healthy, eating 2 to 3 servings of fruit per day is fine. If you struggle with health issues, limiting fructose is often recommended.

First, start with avoiding all high fructose corn syrup in foods like soda, Gatorade, bread and salad dressings. Also avoid fruit juices, dried fruit and canned fruit.

Next, limit fruit to 1 or 2 servings per day. The highest fructose fruits are apples, cherries, mangoes, watermelon and pears. The least are honeydew melon, cantaloupe, all berries and oranges.

As you can see from the list below, even the the high fructose fruits have health benefits.

My best recommendation is to eat fruit when it is in season, which will limit your fructose through out the year.

*****Fructose is high in summer foods (fruit) to fatten us up for the winter..... remember that when we think fruit is an unlimited food group.

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OKB BBQ SAUCE

Posted on March 21

OKB bbq sauce is only 10 calories per serving and contains all natural ingredients. It is by far the tastiest and healthiest bbq sauce on the market. It can be hard to find at the grocery stores, but they do deliver!

https://www.okbsauce.com/where-to-buy.html

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Am I Really Hungry?

Posted on March 14

We eat for many reasons... hunger, stress, depression, boredom, socializing, holidays, anxiety, self harm, social acceptance and the list goes on.

Know you are not alone when it comes to using food for reasons other than true hunger.

The first step to conquer unhealthy eating habits is to journal. Write down the time, food eaten, hunger level and feelings.
You may notice certain triggers that set you off to eat mindlessly or binge.

Next, keep trigger foods out the house like chips or ice cream. It is easiest to not eat a food because it is not available versus trying to resist it when it is in the house.

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Sugar Free = Chemicals

Posted on March 12

It is so frustrating that the Academy of Nutrition and Dietetics (eatright.org) puts out advertisements for NON FOOD items like this sugar free syrup. This ad was on the back cover of a monthly magazine I receive as being a member of the academy. It is full of chemical laden and toxic food recommendations. Please be aware that most "diabetic" friendly foods are just full of chemicals and are not whole foods.

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Food Boredom....

Posted on March 08

Food boredom is a major reason it can be difficult to stay on a path of whole food eating. Each week I will be sure to vary my protein and vegetable sources so I look forward to "new" meal.

Below was my "Thanksgiving dinner" last night.
Butternut squash mashed with butter and cinnamon, reduced sugar-home made cranberry sauce and turkey.

Each week pick one vegetable that you do not normally buy and try a new recipe. You may discover a new favorite.

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Names of Added Sugars

Posted on March 06

Low Carb Breakfast Sandwich

Posted on March 01

I am always on the hunt for healthier versions of bread products. I came across a "paleo" bread by Julian Bakery. It is gluten free, grain free and low carb.

I can't say I love this bread, but it is nice to throw together a sandwich for only 4 grams of net carbs!

The trick is to toast it as much as you can before burning it.
I just wish I could find a bread this healthy that tastes like crunchy sourdough :)

My sandwich is 1 over medium egg, 2 slices of nitrate free ham and mashed avocado.

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Homemade Nutella

Posted on February 26

Ingredients:
2/3 cup hazelnuts
¼ teaspoon salt
1 cup cacao powder
½ cup coconut oil
1/3 cup maple syrup

Instructions:
Soak the hazelnuts in water overnight, then drain and rinse well.

Put hazelnuts in a high speed blender or food processor and blend until smooth, then add salt and pulse to combine. Add cocoa powder and coconut oil and blend to combine. If necessary scrape down sides of the jar. Add maple syrup and blend to form a paste. If by any chance the mixture separates, add warm water, 1 tablespoon at a time, while blender is running to bring the mixture back together.

Place the Nutella in a jar and store in a refrigerator for two weeks. Serve with apple slices as a snack.

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