Blueberry Smoothie...

Posted on March 13 by
in Blog

Do you find it difficult to drink a cold smoothie when it is chilly outside? Add some festive spices like nutmeg, cardamom and cinnamon to warm up the taste.

Ingredients

½ cup frozen Blueberries
¾ cup plain kefir or (non dairy) yogurt
½ cup baby spinach
½ cup cucumber chopped
¼ teaspoon grated ginger
2 tablespoons unsweetened shredded coconut
¼ teaspoon ground cinnamon
1/8 teaspoon ground cardamom
¼ teaspoon ground nutmeg
Optional: dash of vanilla extract

Instructions

Place all ingredients in blender or vitamix and blend until smooth. Enjoy!

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Ingredient Lists...

Posted on March 05 by
in Blog

I can not stress enough that we all need to read every ingredient list and not fall for the "healthy" advertising on the front of packages. If you do not recognize an ingredient, it is likely a chemical. For example, most cereals end with two ingredients.. BHA and BHT. Both of these are highly toxic chemicals to simply give food shelf life.
With that said, not every unknown ingredient is highly toxic, for example, inulin. Inulin is actually a fiber that is good for gut health!

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Non-Dairy Ice Cream....

Posted on February 26 by
in Blog

I have been debating whether to post about this non-dairy ice cream because it is by far the best tasting non-dairy ice cream and is only 100 calories per 1/2 cup. Other decent non-dairy brands are usually around 250 calories per 1/2 cup.

It unfortunately has "natural flavoring", so use it as a treat once in awhile. If you over eat it, the erythritol might cause some GI distress.

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Heart Health Benefits of Nuts

Posted on February 25 by
in Blog

A growing amount of recent research indicates that consumption of nuts can reduce the risk of cardiovascular disease: as nuts contain unsaturated fatty acids, fiber, protein, vitamin E, folate, and several minerals, such as potassium, zinc, and magnesium—and boast additional bioactive chemicals, including phenolics and phytosterols. New findings published in Circulation Research, a journal part of the American Heart Association, suggests that eating more nuts can specifically help heart health among people with type 2 diabetes.

The researchers found that any nut consumption delivered benefits; tree nuts demonstrated the strongest association, but even a small amount of nuts produced an effect. The findings indicated that eating five weekly servings of nuts had a 17 percent lower risk of total cardiovascular disease incidence, compared to people with type 2 diabetes who did not consume many nuts. Moreover, there was a 20 percent lower risk of coronary heart disease, a 34 percent lower risk of cardiovascular disease death, and a 31 percent reduced risk of all-caused mortality.

While the exact biological mechanisms of nuts regarding heart health remain unclear, studies reveal that nuts can improve blood pressure and blood sugar control, metabolism of fats, inflammation and blood vessel wall function.

To keep weight under control, be sure to understand what a serving is per day. You can weigh out an ounce or use a 1/4 cup as a guide to not over eat total calories.

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