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Chia seeds – the fat melting secret!

chia seed pudding

Chia seeds are jammed packed with with beneficial nutrients that provide a lot of health benefits. They are ideal for anyone on a gluten free or vegan diet. Despite how they look chia seeds are really tasty and can keep you full for a long time. Add them with blueberries, bananas, raspberries for even more nutritional punch. They are great as a snack to cut binging as well as a meal replacement! There are many weight loss success stories from women who have decided to incorporate these fat melting seeds into their daily diet. They are considered one of the most effective weight loss food in the market today. If you eat just two tablespoons of chia seeds per day you can effectively loose more weight in a month than on any other diet.

What are Chia Seeds?

Chia seeds are tiny oval shaped white or black colored beads from the Chia herb. Don’t eat the brown version as these are not considered ripe. They originally hail from Central America and Mexico and were eaten by the Mayans for energy. With the intense metabolism boost they provide they were used in ancient times for such purposes. As a hydrophilic they are highly absorbent. When soaked in liquid a liquid gel forms which causes satiety when consumed.

These little tasty seeds boast a very high concentration of omega 3’s, more potassium than a banana and more calcium than milk. They also contain high levels of alpha-linolenic acid which is very beneficial for optimum heart health. Being full of antioxidants, soluble and insoluble fiber its no wonder this is a favorite for weight loss. Therefore, this makes them one of the most nutrient dense food in the world.

When cooking, its their ability to gel that makes them ideal for replacing eggs, thickener in soups and sauces and to improve the texture of gluten free breads. If you are on a vegan diet you can simply mix 1 tablespoon of chia seeds with 3 tablespoons of water per egg. Try this substitution in our fluffy oat pancake recipe.

The Slimming Effect

If you desire to loose weight aim to snack on chia pudding once a day. Alternatively you can add about 2 tablespoons of chia seeds to you favorite meals, smoothies, salads, oatmeal, yogurt or casseroles. In order to really see results only use unprocessed wholesome ingredients. Did you know that just one ounce creates a lap-band effect? This same ounce packs ten grams of fiber, nine grams of health fat and almost five grams of protein. Once they have been digested they absorb fluid making them expand in your tummy which results in satiety. Overall it creates hunger suppression no different then if you had the expensive lap-band surgery.

Interesting fact: adiponectin is a hormone that helps the body break down fat. A body that has low levels of adiponectin will have increased belly fat whereas one with high levels of this hormone will have less belly fat. Why? This is because chia seeds cause a spike in adiponectin which reduces belly fat.

Did you also know that chia helps the body cut down on insulin, a hormone that aggressively stores extra sugar and carbs we eat as fat? Another benefit of these little black darlings is that they effectively block blood sugar spikes and indirectly boost our fat burning power. Chia can make you more active helping you burn lots of calories and build metabolism boosting muscle.

Benefits of Chia Pudding

When I first started going gluten free I felt very fatigued, grouchy and miserable. One day I decided to try adding chia to my smoothies and found it to be simply amazing. Not only did I have more energy I felt full, more cheerful and lighter. Not only did they help me feel better but I was able to keep munching at bay which helped me shed some unwanted pounds. I encourage everyone to add the following recipe to their diet plans:

  • 2 cups almond milk
  • 1 tsp vanilla extract
  • ¼ cup organic maple syrup
  • ½ cup frozen strawberries (or any fruit you desire)
  • ¼ cup cinnamon
  • pinch of cloves
  • 1 scoop plant based protein powder
  • ½ cup chia seeds

In a blender, blend all ingredients except the chia seeds until smooth. Then whisk in the chia seeds. Portion into glass and place in refrigerator for at least 5 hours until gel is formed.

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Why do we need Vitamin K?

Vitamin K benefits the body in many ways. Most importantly it aids our bodies in blood clotting and coagulation. Prothrombin is a protein that is produced from vitamin K and plays a major role in blood clotting. This means when we cut ourselves prothrombin prevents us from bleeding to death. So it is important that we consume enough foods that will give us plenty of vitamin K. Without it, prothrombin is lowered and the risk of excessive bleeding increases.

Another important benefit of vitamin K is that it promotes the calcification of bones and prevent calcification of blood vessels and kidneys. Therefore it may help to improve bone health and lower risk of osteoporosis. It may even prevent calcium build up in the arteries which is good for high blood pressure sufferers.

But rest assure, having a deficiency in this vitamin is rare for healthy people who eat a balanced diet. However, if your diet restricts the consumption of green vegetables this can inhibit the formation of vitamin K. On the other hand research has shown that there is no toxic side effects in adults who take it via supplement form.

Food Sources of Vitamin K

The main dietary sources are from green leafy vegetables. This would provide vitamin K1. Animal products and fermented foods provide vitamin K2. When we eat any leafy green we are ingesting vitamin K1. Bacteria in the large intestine converts K1 to the storage form vitamin K2 and stores it in the liver or fatty tissues.

Other green sources include broccoli, brussels sprouts, herbs, kale, lettuce, arugula etc. Basically anything that goes through photosynthesis. This list also includes white potatoes, carrots, pumpkin seeds, cranberries and cashews.

Risks to consider

Toxicity is rare and less likely to come from eating foods containing vitamin K. Keep in mind that taking any form of supplement can lead to toxicity. In particular any blood thinners, anticonvulsants or even weight loss drugs can negatively interact with the vitamin. The rule of thumb is to eat a balanced diet so that there is little room for deficiency.

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How Do Pumpkins Aid Weight Loss?

Healthy Curry Pumpkin

Pumpkins are a nutrient dense addition to your diet. These sweet yellow vegetables are rich in vitamins B6, C, E and Thiamin. They are excellent sources of dietary fiber and omega 3 fatty acids. As a result of being rich in fiber, pumpkin can curb appetite and reduce hunger pangs. This goes a long way when you want to loose weight.

Did you know that a single cup of cooked pumpkin provides only 49 calories with grams grams are coming from fiber? Overall it is 94% water which helps to reach your daily recommended amount of water per day.

Improves Immune System Function

Having a healthy functioning immune system is key for our survival. Everything that we consume has both good and toxic elements that ultimately end up in our bodies. However, rest assure, our bodies were designed to fight off most of the toxic invaders. This is largely due to the intestines because they work to get rid of the toxins and absorb the beneficial nutrients from the food.

Our intestines function at their best when we eat lots fiber rich foods. Fiber is essential for good gastrointestinal and digestive health. Good gut bacteria helps the body to move toxins out while making it easy for our bodies to absorb the good vitamins and minerals from your food. The result is a healthier digestive system which can do its job fighting off toxic threats that enter our bodies daily.

Different Ways to Consume Pumpkins for Weight Loss

As you can imagine, being such a popular addition in cooking, there are lots of ways to prepare this little golden bit of deliciousness. If you are into juicing you can certainly create a calorie rich beverage to consume when you feel a little down. However, keep in mind that juicing will remove the fiber content from the vegetable. As a result such juices can cause more health problems because of the very high sugar content that remains.

Pumpkin soup would be an ideal way to consume the fiber content present in the vegetable. When you make the soup the recipe typically includes other vegetables, herbs and spices that ultimately increases nutrition content consumed. Cooking tip for picky eaters: pumpkins are even tastier with cinnamon and a bit of brown sugar added. This can help kids to consume the vegetable with ease.

For a quick snack you can munch on pumpkin seeds. Pumpkin seeds provide lots of protein, fiber and healthy fats, not to mention an incredible amount of vitamins and minerals that our bodies need.

Try this quick recipe for a tasty pumpkin side dish that compliments any protein like fresh Mahi Mahi fish:

Curry Pumpkin Recipe

  • 1 lb. of pumpkin
  • 1 small onion, glove of garlic
  • 3 green onions
  • ½ red bell pepper
  • 1 bird pepper
  • 2 ½ tsp of curry powder
  • ½ tsp turmeric and cumin
  • 1 ½ chicken stock
  • 2 tsps. cinnamon
  • 1 tsp brown sugar
  • 2 tbsp. avocado oil

Method:

  1. Peel, seed and cut pumpkin into chunks. Cut the small onion into pieces and finely chop the garlic. Seed and slice the bell pepper and finely chop the bird pepper. Chop the green onions as well.
  2. In a pot add the avocado oil, onion, garlic, green onions, peppers and sauté until onions are tender.
  3. Next, add the curry powder, turmeric, cumin, thyme, cinnamon and brown sugar, mixing thoroughly. Allow to cook for a few minutes.
  4. Last add the stock, pumpkin, salt n pepper to pot and leave to cook until pumpkin is tender.
  5. Garnish with fresh thyme and serve while warm.

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Triple Fruit Smoothie

Triple Fruit Smoothie

Sipping on a triple fruit smoothie is ideal during the hot summer months. A smooth blend of beta carotene rich fruit does more than just refresh you on a hot summer day. This unique blend can actually help keep your arteries relaxed and your blood pressure low. The triple fruit smoothie contains bananas, mandarin oranges and mango. Add in healthy dairy and you are not only refreshed but relaxed from the inside out.

Keep Arteries Clear with Beta Carotene

During the pregnancy of my second son I developed preeclampsia. This is basically high blood pressure. In an effort to lower my blood pressure readings, I ate more oranges. Oranges, mandarins and carrots are all orange due to the plant pigment, beta-carotene. This gives the fruit its orange color and cuts the risk of high blood pressure by blocking plaque build up in the arteries. It also speeds healing of your arteries that are already damaged.

Citrus fruits overall have properties that promote lower blood pressure. Due to the rich source of vitamin C and minerals already present in the fruits, they help reduce the risk of developing heart disease. Oranges also contain choline, fiber and potassium which are all good for your heart.

Bananas in Triple Fruit Smoothie

By adding bananas to the triple fruit smoothie you increase your consumption of the electrolyte mineral, potassium. Potassium is vital for a healthy nervous system. If our bodies lack this mineral we can deplete the calcium in our bones and increase blood pressure. The potassium found in both the bananas and oranges help to lower blood pressure. Bananas also give us energy, aid digestion, promote weight loss and protects us from developing Type II diabetes.

Did you know that each banana is about 105 calories and hold very little protein and no fat? Bananas are rich in fiber and antioxidants which are all beneficial to a healthy diet. When the banana is green is it unripe and when it is yellow it is ripe. When dark spots develop, it is over ripe, but perfect for banana bread.

Benefits of Adding Mangoes

A sweet mango not only brings vitamin C but it is known to support healthy heart function. Packed with nutrients and antioxidants, that aid immunity, mangoes can help lower the risk of certain cancers. This fruit is a good source of dietary fiber, low in fat as well as cholesterol and sodium free. Combine mangoes with turmeric to boost the health benefits of this triple fruit smoothie.

Ingredients:

  • 1 ripe banana
  • 1½ cup of almond milk
  • 10½ oz. of mandarin oranges, drained
  • 1 cup frozen mango chunks
  • ½ tsp turmeric powder and cinnamon

Add all ingredients to a blender and blend until smooth.

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Get Healthier and Happier with Produce

fruit

Most people want to get healthier and be happier, but it is not easy. Did you know that if you simply incorporate healthy eating habits you will be on the fast track to good health? All you have to do is focus on whole fruits and vegetables. Whole fruits and vegetables are those that are as close to the natural form as possible. Therefore this can include frozen, dried or even canned, if fresh isn’t available. If you opt for canned just be sure there aren’t any added additives.

The closer to fresh the produce is the more likely your body will absorb all the nutrients provided. All fruits and vegetables provide healing powers, boost immune systems, sharpen mental clarity, and helps to relieve stress resulting in a more happier you!

So what are healthy eating habits?

The sole idea behind healthy eating habits is to eat more whole, natural foods more often. Sounds wonderful right? But in this fast paced world eating produce isn’t really on the top of go to snacks. However it should be. Some tips to incorporate produce would be to include it at every meal. You can opt to add it to soups, sauces, stews, baking, sandwiches or simply eat it on top of pizza or in an omelet. Aim to keep raw veggies such as celery sticks, broccoli, carrots, cauliflower already cleaned, cut and ready to eat on hand. Keep dried foods around for quick snack options. Make it so that as soon as you open your fridge it is the first thing you see. As encouragement to eat the raw veggies, keep a nice fat free dip close to the raw veggies.

How healthy eating affects your body

First and foremost healthy eating has the power to reduce risk of diseases from the body, promote longer life, and helps improve mental health. Secondly, it helps us to maintain healthy weight and insulin levels. Thirdly, the eating produce provides fiber for the body. Fiber supports our immune systems enabling it to function well, it lowers cholesterol, keeps us regular and keeps blood sugar levels steady. Fruits and Vegetables provide essential vitamins and minerals such as Vitamin A, Vitamin C, folic acid, and anti-inflammatory nutrients. Healthy eating helps you to get healthier and happier.

Which fruits and vegetables to get healthier and happier?

The rule of thumb is to eat all the colors. The colors in particular are red, orange, yellow, green, blue and purple. These vegetables are rich in carotenoids nutrients which ward off dry skin and fatigue. Red colored fruits and veggies contain antioxidants which are essential for keeping the heart healthy and diseases. Red also promotes cell renewal and can lower blood pressure. These include: red bell pepper, apples, strawberries, radishes, tomatoes, raspberries, grapes and cherries.

red produce
Red Strawberries

Orange and yellow fruits and veggies are loaded with vitamin A and C which is beneficial to strengthen the immune system. Eating these are a sure way to get healthier and happier. There is also an added benefit of tightening skin as a result will reduces wrinkles. These include: tangerines, oranges, carrots, yellow bell peppers, pumpkin, squash, peaches, sweet potato, corn, pineapple and grapefruits.

Oranges

Green produce contain lots of folic acid, vitamins and minerals that support strong bones, healthy teeth, and shiny hair. It also improves digestion and liver function. These fruits and vegetables include: broccoli, asparagus, Brussel sprouts, kiwi, green apples, kale, spinach and cucumber.

Blue and purple produce are best for improving memory and supporting a healthy brain. This is due to the high anti-inflammatory nutrients found in the fruits and vegetables. It is also known to support longer life, heart health and blood vessel health.

Blueberries

White, Beige or Brown produce are good for improving colon health, heart health and strengthen immune systems. These include onion, white beans, cauliflower, garlic, parsnips, shallots, turnips, artichokes and mushrooms.

Healthy eating cooking styles

There are several healthy ways to prepare such produce. Healthy cooking methods include sautéing, roasting or grilling. Or you can simply eat them raw. By incorporating the colorful fruit and vegetable diet every time you eat will help you get healthier and happier in no time.

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Spicy Shrimp and Chicken

spicy shrimp and chicken

Spicy shrimp and chicken is quickly becoming a dinner favorite in my house. This meal brings to the table a spicy variety that is something my family has been looking for. To increase the nutritional content found in the meal add sun dried tomatoes, mushrooms and fresh spinach. Health experts recommend that you consume seafood twice a week.

Well balanced meals that include a mixture of fish and spicy shellfish is beneficial for heart health, proper growth and development in kids and reduce the risk of cardiovascular diseases. They also provide daily percentage of protein adult bodies require. Salmon, chicken, and mahi mahi are excellent sources of lean protein.

The daily recommendation for adult female is to consume 46 grams of protein a week and 56 grams for an adult male. Seafood is an excellent source of lean protein. Shrimp or prawns alone contain 23 grams of protein. Chicken contains 29 grams and spinach 5 grams of protein. Now do you see the incredible mineral punch you will be giving your body by eating this delicious meal?

Preparing Spicy Shrimp and Chicken

The best shrimp to use is fresh uncooked version. They can be frozen but as long as they are uncooked they will be best to season. Once they are thawed squeeze the juice of two lemons, 14-20 drops of cayenne pepper sauce, salt n pepper, celery seed and thyme in a bowl and mix together. Place shrimp and marinade mixture in a ziplocked bag. Evenly coat shrimp and place in refrigerator for at least 45 mins. If you are using chicken you can follow the exact same process to season.

In a sperate pot cook the fettucine according to the package directions. Make the sauce. Once cooked set aside. In cast iron skillet add 1 tbsp. of avocado oil to pan. When hot add chicken to pan. When halfway cooked, add shrimp until fully cooked. Next add the sauce, along with mushroom and spinach. When spinach is limp add in the fettucine.

Safety Concerns with Shellfish

Some shellfish may contain chemicals that can cause illness. Such chemicals include mercury, dioxins, and chlordane to name a few. When containment levels are unsafe, fish and shellfish advisories help people make an informed decision before fishing or consuming the fish. Some advisories limit the consumption of the fish while other limit where you can fish.

Always wash cutting boards, knives and any other utensils used in preparing fish and shellfish in hot soapy water. This will kill any bacteria and viruses that may have been present in the fish. Use a antibacterial spray to further disinfect all surfaces before and after use.

Ingredients for Sauce

  • 6 tablespoons butter
  • 1 garlic clove minced
  • 2 tbsp. flour
  • 1 cup chicken broth
  • 1/2 cup of Italian cheese mix
  • Salt, pepper and red chilly flakes to taste
  • parsley to garnish

Ingredients for Spicy Shrimp and Chicken Marinade

  • 2 lemon juice (fresh)
  • 20 drops cayenne pepper sauce
  • ½ tsp fresh ground black pepper, thyme, celery seed
  • 1 cup thinly sliced green pepper and onion
  • 1 tbsp. avocado oil
  • ½ sliced sun dried tomatoes
  • Cajun spice blend to taste

Method:

  1. Sauté the spicy shrimp and chicken until fully cooked. Next add in the green pepper, onion and mushrooms and sun dried tomato. Add in additional Cajun spices.
  2. Next add in sauce and bring to a low simmer. Add the pasta and spinach. Allow to simmer for 5 minutes.
  3. Garnish with parsley and serve.

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Rosemary Steak Bowl

Rosemary beef bowl is a quick and easy dinner to prepare. It is a good source of protein and a lot of nutritional goodness from the veggies that are added. You can increase protein consumption by adding other lean meats to the bowl. I decided to use broccoli, cauliflower and carrots in this rosemary steak bowl. Feel free to include corn, asparagus tips, beets, mango or zucchini to increase nutritional value. Keep in mind that broccoli, asparagus, and spinach will add more protein to the meal. Therefore, if you have budding athletes in your family, as I do, aim to cook red meat at least twice a week. Athletes in general require more protein in their daily diets because of the high demand their sport will place on their bodies.

Benefits of Beef

Beef provides beneficial branched-chained amino acids (BCAA) our bodies require for muscle energy. About 35% of the amino acid content of muscle tissue comes from these amino acids. BCAA benefits include increased exercise endurance, increased energy levels, increased lean body mass and reduction of exercise fatigue. Rosemary steak bowl provides 24 grams of the recommended 56 grams of protein men require per day. Women only require 46 grams of protein per day.

Benefits of Rosemary

This sweet herb has been used for centuries for its medicinal properties. Rosemary herb is good for concentration, hair growth, alleviate muscle pain, boost immune system and improve your memory. As a result of its sweet aroma and taste this herb is best used to season beef, chicken or lamb. You can grow this herb in a potted plant or in your garden at your home. In Bermuda you can find this herb growing wild or around residential properties.

Rosemary Steak Bowl Recipe

  • 1 onion herb mix, celery seed, fresh ground black pepper, salt, thyme
  • 2 lbs. of sirloin steak
  • 1 tsp rosemary (fresh and cut small)
  • 2 cups brown rice
  • 4 cups beef broth
  • 1 cup of broccoli and cauliflower florets, carrots
  • 1 medium onion – sliced
  • 2 shallots diced
  • 1 bay leaf
  • 2 tbsp. avocado oil

Method:

  1. First, thinly slice sirloin steak and place in bowl. Mix together in a small blow the onion herb mix, celery seed, fresh ground black pepper, salt, thyme and rosemary and rub over steak. Set aside.
  2. Secondly, sauté raw rice grains in butter until lightly toasted. Add in the broth and bay leaf. Reduce heat to low simmer and leave covered to cook about 20 minutes. Once cooked remove from heat and stir.
  3. Boil water with a pinch of salt. Next, add in the broccoli, cauliflower and carrot> Allow to boil for three minutes then blanch vegetables.
  4. Finally, after vegetables are cooked, in a large cast iron skillet, add avocado oil and sauté the sirloin until brown. Next add in the blanched vegetables. Continue to sauté adding in the cooked rice and sliced onions.

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Get Healthier and Happier with Produce

healthy eating choices

Most people want to get healthier and be happier, but it is not easy. Did you know that if you simply incorporate healthy eating habits you will be on the fast track to good health? All you have to do is focus on whole fruits and vegetables. Whole fruits and vegetables are those that are as close to the natural form as possible. Therefore this can include frozen, dried or even canned, if fresh isn’t available. If you opt for canned just be sure there aren’t any added additives.

The closer to fresh the produce is the more likely your body will absorb all the nutrients provided. All fruits and vegetables provide healing powers, boost immune systems, sharpen mental clarity, and helps to relieve stress resulting in a more happier you!

So what are healthy eating habits?

The sole idea behind healthy eating habits is to eat more whole, natural foods more often. Sounds wonderful right? But in this fast paced world eating produce isn’t really on the top of go to snacks. However it should be. Some tips to incorporate produce would be to include it at every meal. You can opt to add it to soups, sauces, stews, baking, sandwiches or simply eat it on top of pizza or in an omelet. Aim to keep raw veggies such as celery sticks, broccoli, carrots, cauliflower already cleaned, cut and ready to eat on hand. Make it so that as soon as you open your fridge it is the first thing you see. As encouragement to eat the raw veggies, keep a nice fat free dip close to the raw veggies.

How healthy eating affects your body

First and foremost healthy eating has the power to reduce risk of diseases from the body, promote longer life, and helps improve mental health. Secondly, it helps us to maintain healthy weight and insulin levels. Thirdly, the eating produce provides fiber for the body. Fiber supports our immune systems enabling it to function well, it lowers cholesterol, keeps us regular and keeps blood sugar levels steady. Fruits and Vegetables provide essential vitamins and minerals such as Vitamin A, Vitamin C, folic acid, and anti-inflammatory nutrients. Healthy eating helps you to get healthier and happier.

Which fruits and vegetables to get healthier and happier?

The rule of thumb is to eat all the colors. The colors in particular are red, orange, yellow, green, blue and purple. These vegetables are rich in carotenoids nutrients which ward off dry skin and fatigue. Red colored fruits and veggies contain antioxidants which are essential for keeping the heart healthy and diseases. Red also promotes cell renewal and can lower blood pressure. These include: red bell pepper, apples, strawberries, radishes, tomatoes, raspberries, grapes and cherries.

red produce
Red Strawberries

Orange and yellow fruits and veggies are loaded with vitamin C and A which is beneficial to strengthen the immune system. Eating these are a sure way to get healthier and happier. There is also an added benefit of tightening skin as a result will reduces wrinkles. These include: tangerines, oranges, carrots, yellow bell peppers, pumpkin, squash, peaches, sweet potato, corn, pineapple and grapefruits.

Oranges

Green produce contain lots of folic acid, vitamins and minerals that support strong bones, healthy teeth, and shiny hair. It also improves digestion and liver function. These fruits and vegetables include: broccoli, asparagus, Brussel sprouts, kiwi, green apples, kale, spinach and cucumber.

Blue and purple produce are best for improving memory and supporting a healthy brain. This is due to the high anti-inflammatory nutrients found in the fruits and vegetables. It is also known to support longer life, heart health and blood vessel health.

Blueberries

White, Beige or Brown produce are good for improving colon health, heart health and strengthen immune systems. These include onion, white beans, cauliflower, garlic, parsnips, shallots, turnips, artichokes and mushrooms.

Healthy eating cooking styles

There are several healthy ways to prepare such produce. Healthy cooking methods include sautéing, roasting or grilling. Or you can simply eat them raw. By incorporating the colorful fruit and vegetable diet every time you eat will help you get healthier and happier in no time.

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