Cucumbers: Cool, Crisp and Refreshing

Posted on July 18

Peak cucumber season is mid-summer to early fall, but dark green slicing and hothouse cucumbers are available year-round.

In the Kitchen: Cucumbers are known for their refreshing crunch and cool, mild flavor that makes them versatile and great for pairing with many flavors and textures. For example, cucumbers balance spicy flavors and also provide textural contrast when paired with creamy foods such as avocado or hummus. While they’re most commonly eaten raw or pickled, cucumbers can be cooked. Sauté them as a side dish or toss into a stir-fry.

Cucumbers make a delicious side or snack. Eat them sliced on their own or with a healthful dip, or add them to salads and sandwiches for crunchy texture. Incorporate diced cucumber into salsa and grated cucumber in noodle dishes. Spiralize a cucumber for a pasta replacement. Fresh cucumber also makes a great addition to green juices and refreshing smoothies. Pickled cucumbers add a satisfying sour element to dishes, sauces and even drinks.

In the Clinic: Cucumbers offer a variety of nutrients. One cup of cucumber slices has about 15 calories and is a good source of vitamin K. Made up of about 95 percent water, cucumbers support hydration and provide satiety.

The fermentation process when pickling cucumbers creates beneficial probiotic bacteria. However, pickled cucumbers tend to be high in sodium, so eat them in moderation.

In Quantity: Whole, uncut cucumbers can be stored up to 10 days in the refrigerator. Cucumbers are sensitive to cold temperatures, which can cause pitting and decay or make them watery, so store cucumbers near the front of the refrigerator. Cucumbers that have been sliced should be wrapped and can be stored in the refrigerator for up to five days. Signs of spoilage include soft spots, sliminess and mold.

Savor-cucumbers

Rotisserie Chicken Summer Rolls

Posted on July 17

What you’ll need to make Rotisserie Chicken Summer Rolls:

Rotisserie Chicken
Rice Paper
Cucumber
Carrots
Green Onions
Fresh Basil
Butter leaf lettuce

Add variety to your summer rolls by adding in avocado, microgreens, mint, Thai basil, ginger, shrimp, pork, etc.

How to make Summer Rolls:

Dip a sheet of rice paper (6-inch rounds) into a your bowl of lukewarm or cool water for 10-15 seconds then lay flat on a damp towel on top of a cutting board or firm surface.
Working on bottom third of rice paper, spread the butter lettuce on first followed by the pieced chicken and carrots. Fold up the bottom edge to cover so the edge of the rice paper hits the middle piece of the rice paper. Then, layer on the basil, green onion, cucumber, and more of the chicken mixture. Fold in the sides and gently, but tightly fold up until the roll is closed and snug.
Place the finished roll on a plate that is lined with a damp paper towel.
Continue with remaining ingredients, being sure not to place the finished summer rolls next to each other because they will stick.
To serve, cut each roll in half crosswise and serve with a peanut sauce or dressing of your choice.

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Hypoglycemia....

Posted on July 15

Severe hypoglycemia is uncommon but incredibly important.
An acute episode of hypoglycemia can be a medical emergency, but there is much more controversy about the long-term consequences of episodes of severe hypoglycemia.

According to recent studies, participants with a severe hypoglycemic event had more substantial rates of cardiovascular disease, coronary heart disease, heart failure, atrial fibrillation, peripheral artery disease and all-cause mortality.

Blood sugar balance is not just about "diabetes" and weight control, it can affect many aspects of over all health.

Friday Funny....

Posted on July 05

Nutrition....

Posted on July 01

Autumn's Gold

Posted on June 26

This is my new favorite bar. So far I know they are at Costco and on Amazon.
It has only 8 grams of net carbs and 22 grams of protein and fat. A well balanced and whole food snack bar!

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5 Tips for Eating Healthy on a Budget

Posted on June 25
1. Pay with cash—not credit
 
Many of us have gotten into the habit of swiping a card. So, imagine not being able to spend more than you have. If your budget is $60, take three crisp Andrew Jackson’s out of your wallet and leave your credit card at home.
 
2. Use the calculator on your phone to your budget’s advantage
 
Before you grab a shopping basket, go ahead and enter your spending limit into your smartphone’s calculator. Then, as you add each item to your cart, subtract its cost from the original number. When you hit zero, that’s game over. Seeing what’s left will caution you from adding those extras in and keeping with the essentials.
 
3. Split up expensive pantry staples over the course of several weeks
 
On the rare occasion when you run out of olive oil, almond butter and nuts in the same week, I recommend planning these restocks over the course of a month rather than purchasing them all at the same time. Coconut oil on the first Sunday of the month, protein powder on the second and so on.
 
4. Shop price per unit
 
Not every grocery store gives you this option (sorry, Trader Joe’s shoppers!), but the majority of national chains will list the price per unit on the tag sealed in plastic beneath a given food item. Many times, larger packages or containers are cheaper per serving, but this isn’t always the case. However, buying a huge crate of apples may save you a few cents per fruit, but consider whether you’ll eat them before they turn to mush. Getting a tub of yogurt, for example, may be cheaper but only if you eat at least half the container.
 
5. When things are on sale, buy them in bulk and freeze them
 
When one of your mainstays is on sale, that’s the perfect excuse to stock up. If it’s something perishable, just make sure to pop it into the freezer with a timestamp. That way, you can thaw and eat blueberries when your local store has hiked the prices way up....

3 Ways to Handle Food Cravings

Posted on June 19

Cravings are not a sign of weakness. However, how you handle food cravings can be either helpful or harmful.

I have several approaches to deal with food cravings.

1. Build in your treat. I start with my favorite strategy as it’s the most positive and the most fun! What used to be my biggest craving and a taboo food for me is now something I have a few times per week. It’s not a cheat. It’s just a treat. Permitting yourself treats instead of depriving yourself is freeing and generally leads to less emotional eating and binging. Permitting yourself to eat foods that you regard as unhealthful or “bad,” requires a healthy mindset. One of my favorite examples of learning to treat instead of cheat or binge comes from a client. She frequently lunched on two cheeseburgers and chili cheese fries. She stayed clear of that lunch spot for a long time while learning to eat more healthfully and working to lose weight. She once again started to feel a weakness for this food . We talked about what she really wanted from this place. She concluded that she simply craved a cheeseburger. We finished our session with a plan. Later in the week, she’d pick up a single cheeseburger — but no fries. She picked up the cheeseburger and drove home to eat it with her otherwise health-boosting meal. The result? A satisfying lunch! No guilt, no bingeing and no negative self-talk. She was empowered by allowing herself a treat. Once you build in treats, foods that were once taboo, lose their power over you!

2. Surf the crave wave. Mindfulness experts teach us to explore and fully experience the urge to engage in undesired behavior. I’ve heard it called surfing the urge. If you want to diminish the power of a craving or another type of urge, try simply observing it without judgment. The “without judgment” part is key here. Don’t give yourself a hard time about this. Most likely the craving builds, peaks and drops off similar to an ocean’s wave. Next time you have a craving that you don’t want to give in to, take a few minutes to surf the crave wave. Sit quietly and watch it without battling it. What do you feel both physically and mentally? Be specific. Don’t argue with your craving, don’t try to beat it..... just observe it. Chances are good that it will eventually wash away. Be patient with yourself. This is likely to feel awkward the first time you try it. It will take practice, but you’ll get there.

3. Trade up. Pick something else that will satisfy you. Craving a candy bar? Try a dark chocolate Kind bar. Craving ice cream? How about vanilla Greek yogurt with berries. Here’s the clincher, if these things don’t satisfy, forget it. I sure don’t want you eating something you don’t like only to keep on craving what you’ve always wanted. This is a sign that you really need to start learning to build in treats.

BLACKBERRY COCONUT SMOOTHIE

Posted on June 18

1 CUP COCONUT MILK

1 CUP BLACKBERRIES

1/2 BANANA

1/2 CUP SPINACH

1 TABLESPOON CHIA SEEDS

1 SCOOP TB12 PROTEIN

1 CUP ICE

BLENDER

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Are you restricting calories too low for weight loss?

Posted on June 14

Resting metabolic rate (RMR) is a measure of the calories we burn at rest. RMR accounts for 50%–75% of daily caloric expenditure. Maintaining the body’s vital functions, such as heart rate, breathing and brain function, demands quite a lot of energy.

An average adult can have an RMR between 1300 and 1650 calories per day. Then you add ADLs (activities of daily living), TEF (thermogenic effect of food) and exercise.....

If you eat too low calorie, your body may resist weight loss because it does not trust you to let go of fat due a perception of starvation from too little calories.

If you eat whole food, well balanced and exercise routinely and still can't lose weight.... consider your too low calorie intake as the first barrier to weight loss.

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