Is it ok to remove all of the sodium out of your diet? Has your doctor asked you to eat salt free for health issues?
Be careful when hearing a blanket statement like this.
Salt is essential for your body to function. If a low sodium diet is warranted, a typical adult still needs around 1,500 mg per day. Consuming less than1,200 mg per day can be dangerous for some, especially when exercising in the heat. For most adults, a low sodium diet is 2,400 mg or less per day.
New Study Finds Beef in a Mediterranean-Style Diet Supports Heart Health
Posted on August 09 by Heather Duquette-Wolf
in Blog
Research released by Purdue University found following a Mediterranean-style eating pattern that includes lean red meats like lean beef is just as effective in supporting a healthy heart as a Mediterranean-style diet that limits red meats. This new research study adds to the growing body of scientific evidence demonstrating lean beef can be part of healthy eating patterns to support heart health and increase flexibility for healthy eating.
Specific findings from the new research, published in the American Journal of Clinical Nutrition, include:
Following a Mediterranean-style eating pattern including 7 to 18 ounces of lean, fresh red meat per week was shown to improve cardiometabolic disease risk factor profiles. Fresh meats were defined in the study as requiring no further preservation or processing beyond refrigeration or freezing; they are not cured, salted or smoked or include chemical preservatives.
Baked Italian Meatballs
Ingredients:
1 pound Ground Beef (90% to 95% lean)
1/4 cup seasoned dry bread crumbs
1 egg
2 tablespoons water
1 teaspoon minced garlic
1/2 teaspoon salt
1/8 teaspoon pepper
Directions:
Heat oven to 400°F. Combine Ground Beef, bread crumbs, egg, water, garlic, salt and pepper in large bowl, mixing lightly but thoroughly. Shape into twelve 2-inch meatballs. Place on rack in broiler pan that has been oiled. Bake in 400°F oven 24 to 27 minutes.
For years, I have worked with clients helping them to look, feel, and perform better in their lives and beyond. However, I've learned that it's easy to talk about changing food, nutrition, and exercise habits. Yet when it comes to doing the work, implementing the modifications, and staying with the process, it becomes a lot more challenging!
If you find yourself constantly talking about "changing" but struggle with staying consistent, then this issue is for you! Let's schedule a consultation and work together to create the change that empowers you to live your best life.
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Makes 4 Servings
Ingredients:
- One tablespoon avocado oil
- Four (4 ounce) salmon filets
- Salt and pepper to taste
- Six cups baby spinach (or other green)
- One cup strawberries, sliced
- ½ cup pecans, chopped
- Goat cheese
Balsamic Vinaigrette
- ½ cup balsamic vinegar
- ½ cup extra virgin olive oil
- One tablespoon dijon mustard
- One tablespoon honey
- Salt and pepper to taste
Directions
Heat oil in a saute pan over medium heat. Season salmon with salt and pepper. Add salmon to pan and sear, about 2- 3 minutes each side. Set aside.
In a large salad bowl, add baby spinach, strawberries, and pecans. Toss to combine.
Make balsamic vinaigrette by mixing ingredients together in a jar, seal tightly and shake until smooth. Set aside.
Divide salad and serve on four plates. Top with salmon. Sprinkle on chopped pecans, goat cheese and add a drizzle of dressing.
Gut health can be the reason you are hitting a weight loss plateau.
Posted on July 27 by Heather Duquette-Wolf
in Blog
Did you know that a healthy gut microbiome is essential for appetite regulation, digestion, and nutrient utilization? It can even affect the kinds of food you crave on a daily basis.
To ensure that your gut microbiome is healthy and setting you up for success, start by gaining a deeper insight into what hurts or helps your gut function.
A healthy gut microbiome will set your up for success for both weight loss, weight control and better mental health.
