Winter; What's in Season

      With winter officially starting on Sunday, I am going to do the last of the four, of the what's is in season and best to eat in the winter.  These are foods that you kind find fresh in the store, will be cheaper and jam packed with great health benefits. Most of the vegetables are considered “warm” vegetables, which mean they can warm you up, and who wouldn’t want that when it’s so cold outside. My favorite way to have most of them is roasted.

Fruits	Vegetables
Kiwis	Beets
Lemons	Brussels sprouts
Clementine	Cabbage
Oranges	Cauliflower
Pears	Turnips
Tangerines	Escarole
Grapefruit	Fennel
Blood orange	Kale
	Leeks
	Parsnips
	Radishes
	Winter squash

 

** I want to take this time wish you all a Happy Holidays and Happy New Year! I am going to be out of town so for two weeks I will not be posting until the New Year. Remember all the tips I posted from my “You can Do It” post and enjoy the season!**

Live Healthy,

    Nadia

Onions

      I wrote a post a little bit ago about how good garlic is for you. Well now I wanted to let you know how great onions are for you also. I think I put onions (and garlic) in almost everything I cook. I knew they were good for me, and after talking to my friend and mom I really wanted to find out specifics, and was I surprised at what I found.

-The phytochemicals in onions improve the working of Vitamin C in the body

- Onions contain chromium, which assists in regulating blood sugar.

-Raw onion encourages the production of good cholesterol (HDL) that keeps your heart healthy.

- A powerful compound called quercetin in onions is known to play a significant role in preventing cancer. (Prostate, breast, ovarian, endometrial, colorectal, gastric, and esophageal)

-Applying onion juice on a bee sting can help with immediate relief from the pain and burning sensation.

-The bright green tops of green onions are rich in Vitamin A (which helps maintain healthy skin, teeth, skeletal and soft tissue)

- My mother also says that if you put an onion and put it in your room when you are sick it will help pull out the cold and fever from your body.

With all these great benefits who wouldn’t want to just add some onions to anything they are cooking. It adds such a great taste to food and can help improve your health, eat up!!

Live Healthy,

       Nadia

Red Wine Gnocchi

     I hope everyone enjoyed there Thanksgiving and that it was spent with lots of love, laughter, and loved ones! I am providing you all with a recipe I made as an experiment and it ended up being VERY good. I will admit, it may not be the healthiest thing, but it will defiantly keep you warm on a cold day!

Ingredients

3 cloves garlic (chopped)

½ small onion (chopped)

1 tablespoon oil

1 cup red wine

1 tablespoon cream cheese

1 packet of premade Gnocchi

1 teaspoon Italian seasoning

1/2 teaspoon garlic and onion powder

Salt and Pepper to taste.

Directions

-          In a large sauté skillet soften the garlic and onion with oil until translucent and soft

-          Add the wine and cream cheese cook down for five minutes

-          Add gnocchi and stir then add the Italian seasoning, garlic and onion powder, and cook until gnocchi is soft.

-          Taste and adjust accordingly

**You can add protein if you would like, I would suggest adding that and cooking it with the onions and garlic (after step 1). **

I hope you enjoy this as much as I did!

Live Healthy,

   Nadia

You Can Do It!!

     I want to take a little time today to give you all a push of motivation. As it gets cold outside and into winter most people start to lose the motivation to eat healthy and exercise. With the holidays that all fall in this time of the year, and all the crazy amounts of food, we need to keep our wellbeing in the forefront of our minds.  We always are thinking of something or someone else at this time, what gifts am I going to get the family, where are we spending the holidays and if you travel out of your area, forget about it! Stress is at an all-time high. This is the hardest time to practice good eating habits and like I said exercise.

     I encourage you to make an effort to think about what you are putting into your body this holiday season, starting with Thanksgiving maybe don’t fill your plate all the way, have a little bit and see how you feel after 15 minutes if you are still hungry go back for a little more.  Another good trick, eat SLOWLY, I know we all have waited all day to eat that Thanksgiving meal, but try to slow down and not stuff your face all at once.  

     As for exercise, I know its cold outside but there are ways around that. If you are going to the mall to get some shopping done (and who isn’t) before you allow yourself in the stores walk two full laps around the mall (or store) then begin actually shopping.  I am sure with children this may be difficult but have them walk with you, or make a game out of raking leaves (biggest pile wins!).

     Ideas like these can help you stay less stressed and still enjoy this holiday season.  I hope you take some time to think about yourself this crazy time of the year!

Live Healthy,

    Nadia

Smoothie Craze

      Everyone has heard of or tried a smoothie “diet”. I thought I would take time to talk about this trend and also give my suggestions.

      I believe smoothies are a great way to get lots of nutrients and vitamins. I would not go longer than two days with just smoothies; your body needs more than just that. I personally like to recommend one meal replacement a day with a smoothie. I think it also needs to be said that you don’t need any fancy equipment to make one just throw everything in your regular blended and go.

When making smoothies there are four things that I always put in mine

-A green: spinach, kale, spring mix

-Flax Seed

- Fruits (whatever kind you like)

-Liquid (water or sugar free cranberry juice)

One of my favorite kinds of smoothie has a cup of spinach, half a cup of both strawberry and mango, tablespoon of flax seed and enough water to make it the consistency I like. Smoothies are very personal to your taste. So the best thing to do is get ingredients you like and try them out to find out the combinations you like.  I learned that I do not like blueberries in my smoothies, but my roommate really likes them in hers. Smoothies are great to experiment with. I hope you will try some out and enjoy mixing and matching!

Live Healthy,

          Nadia

Gluten Free

     It seems like lately everything/everyone in the health world has had something to say about gluten free foods/diets. Having a gluten free diet is not really something new, people who have Celiac Disease have had to follow this diet to avoid getting sick. Those who suffer from celiac disease cannot absorb parts of food due to the damage it causes in the small intestine. This happens when they eat wheat, barley and rye.

      For many there is no choice but to keep this diet, to others it is just an option to saying healthy or the new fad diet. The big news in this area is that now companies who label there foods as gluten free actually have to prove there is little to no gluten in the food. Previously anyone could just put that “Gluten Free” claim on food labels without proving it, clearly making people sick in the process. I am glad people are actually taking food and health seriously now; I know nutrition is one of the newer health fields but I feel it is just as important as the others.

Live Healthy,
     Nadia

Pumpkin Everything

     Everywhere you look you will see pumpkins! Fall seems to be transforming into “pumpkin season” but who actually eats pumpkin, rather than just carving them or setting them out as décor. I am not talking about the fake pumpkin flavored things either; I mean the actual orange fruit. With how readily available they are we should be eating more of them because they are so good for you.  

     Let’s start with how it can lower your cholesterol. Pumpkin can help raise you HDL, or good cholesterol, numbers, a  2011 study done by the National Institute of Health showed. Also of those who ate pumpkin, they had less headaches, joint pain and hot flashes (in women).

     Also having pumpkin (and pumpkin seed oil) can help with hair loss. Men especially were studied and those who had pumpkin were said to have 40% more hair after a 24 week trial.

     Eating pumpkin (and sunflower) seeds can protect you against breast cancer. Pumpkin seeds have both lignans (a plant biased estrogen) and omega 3-fatty acids, that can help combat breast cancer. This means eating just pain roasted pumpkin (sunflower) seeds, not the extra salty flavored ones.  

     Lastly pumpkin can aid in keeping your blood sugar in line. It is said by many local healers around the world that pumpkin can help treat diabetes by encouraging the release of insulin in the body.

     So go out and get a pumpkin and have it as a side dish and get all the benefits it offers. They not only make your porch look nice but they can help your body feel nice also.

**Just cut it in half with a serrated knife, scoop out the seeds for roasting, cube it up and roast it with salt, pepper and olive oil and just enjoy the great taste and benefits**

Live Healthy,
     Nadia

Stay Warm This Season

     As it starts to get cold out, I’m always looking for ways to stay warm. As someone who is always cold I love to drink something warm to really make me loose that chill from the inside out! I have come up with some options that are healthy and have some good health benefits as well.

Coffee— Now when I say coffee I am not talking about a cup with so much creamer and sugar that the coffee is a distant memory. I mean a cup of black coffee or with just one spoon of low calorie sweetener. Coffee had been known to lower the risk for type II diabetes, make you smarter and improve your overall brain health and it is full of nutrients and antioxidants like potassium, manganese, riboflavin and many B vitamins.

Tea— Green, black, white and oolong are the only true varieties of tea out there. Herbal “teas” are infused with many other plants and things that take them away from being actual tea and the benefits of drinking true tea. Tea can reduce the risk of heart attacks and improve cardiovascular health. The antioxidants in tea can help prevent many, many types of cancers. Green tea has been said to improve bone density and strength. Tea has been around for many years and the benefits are proven in many different cultures and countries.

Apple Cider— Homemade apple cider is just cooked apples that are then pressed to get the juice/liquid out and then cooked again (no sugar added). From my previous post we all know how good for you apples are so a nice cup of hot apple cider is almost as good for you as having an apple.

Infused water—The new trend seems to be adding fruits, vegetables and mint to your water (which does have great health benefits). Why not do the same with hot water, boil a cup of water and squeeze in some lemon, lime or orange juice into it, add some mint leaves also if you’d like. It is just as good as having it cold, but it will keep you warm through the winter.

     So this fall/winter, curl up with loved ones, a good book or move and something hot and healthy to drink and stay warm.

Live Healthy,

    Nadia

Creamy Carrot Soup

     I was off yesterday due to Columbus Day. It’s been kind of chilly and rainy so I thought I would make a soup. I wanted to try something new, and we had a bunch of carrots so I decided to make a creamy carrot soup. It’s great for fall, so good and good for you.   

Ingredients

2 lbs baby carrots

3 cloves garlic (halved)

½ a medium onion (roughly chopped)

8 cups water (or enough to just cover carrots)

2 tablespoons butter

1 tablespoon pepper

1 tablespoon salt

1 teaspoon onion powder

1 teaspoon garlic powder

½ teaspoon cumin

Directions

-In a large pot, add butter, garlic and onion. Cook until onions are translucent.

-add carrots, sauté for 3 minutes

-add water to the pot, bring to a simmer

-add all the spices, simmer for about 30 minutes

-once the carrots are fork tender, turn off pot and cool slightly

-blend the carrots in batches in a blender until smooth (if you have an emersion blender feel free to use that)

-once everything is blended and smooth, add it back to the pot and simmer for 15 more minutes.

-this is the point to taste it, as it is the last chance to add any seasoning and make it to your liking before serving

     This soup is perfect for any fall/winter day, it is warm and full of vitamins and minerals your body needs. I hope you enjoy it as much as I did.

**I suggest eating it with a crusty bread**

Live Healthy,
   Nadia

Vitamin D Deficiency

      As we fully jump into the fall I want to talk about something that a lot of Americans suffer from especially in the late fall and winter, vitamin D deficiency. Many people don’t think they have a deficiency because they eat foods fortified with vitamin D, but that is just not the case. Some symptoms of vitamin D deficiency are feeling blue, if you are over the age of 50 you are more susceptible, you’re overweight, aching bones, head sweating and if you have gastrointestinal problems.

The only true place to get vitamin D from is the sun. This is why I think in the late fall and winter more people find they are lacking vitamin D with the sun is not out as much.  Now that the sun is still out it’s the time to get outside and soak it in. Also though many foods don’t have a good source of vitamin D there are some foods with vitamin D in them, so you can eat them, especially in the winter.

Fish (tuna and salmon)

Beef Liver

Cheese

Egg Yolks

Fortified foods (orange juice, cereals, soy milk)

I hope with this information you can be one step ahead of the winter sicknesses and keep healthy. It’s already cold and flu season we don’t want to add things to that when they can be avoided.

Live Healthy,

Nadia

Disturbing News

      The Center for Disease Control (CDC) has just come out with all their new information and studies from 2013, about how the health/nutrition of Americans is declining. They came out with obesity prevalence maps (link below) that shows how the states fair in terms of obesity.  The fact that no state has less than 20% prevalence of obesity is scary to see.  The numbers only go up when we talk about minorities in this country. The US is starting to surpass many other countries in the obesity game and it is not good, we need to do better! We need to teach our kids (and families) better habits and start to make changes that will help these numbers go down.  Another staggering fact that the CDC also found was that women’s waist lines are growing more than men’s and faster.  The main reason this is so important is because added weight to your waist line can directly affect your risk for heart disease.

      I personally believe this is from the more sedentary and less movement life we now have come accustom to. Fast food is the norm, and eating it in the car or in front of the TV. is not uncommon. These numbers can change, if we start NOW and get the whole family involved in the kitchen and playing outside. As I have stated before, for the first time kids today are said to live shorter lives then there parents! If someone told you, you could save your life, your child’s life and the lives of your family members wouldn’t you do everything you could! These things can so easily be changed if we make a little extra time to making easy healthy meals and doing fun active things (with your children if you have them). This matter is something we need to be passionate about because it is slowly and unknowingly harming (and even killing) people everywhere! Let’s start a new trend to change these numbers and help ourselves and our youth live LONGER, HAPPIER and BETTER lives. 

Live Healthy,

     Nadia

CDC Maps

Apple Crisp

 

    With my post from last week being about apples, and how readily available and how cheap they are I thought I would share one of my favorite apple recipes. This is a great alternative to apple pie.

 

Ingredients

 

6 apples diced ( red delicious or granny smith work best)

2 table spoons cinnamon sugar (1 tablespoon of eat)

3/4 cup quick cook oats (plain)

2 tablespoons all purpose flour

2 tablespoons cinnamon

1 tablespoon sugar

2 tablespoons butter (cubed small)

 

Directions

 

-In a large bowl add the cut and cored apples with the cinnamon sugar mix and coat all the apples.

-Pre-heat oven to 350 degrees

-Place apples in a baking dish

-In a small bowl mix together the oats, flour, cinnamon and sugar.

-Put all the topping on the apples evenly

-Scatter the butter pieces around the top of the topping

-Cook for 40 minutes, uncovered

 

ENJOY!!

 

**Add homemade whip cream or frozen yogurt to make it even better** 

 

I hope this easy and healthy recipe becomes a staple in your home like it has in mine!

 

Live Healthy,

     Nadia

An Apple A Day Theory

     Everyone knows the phrase “An apple a day keeps the doctor away” the question is, is it true? Can eating an apple every day, make you less sick? The good news is that apples have A LOT of healthy properties, Pectin (a form of fiber that lowers glucose in the body), Boron (helps with bone strength and brain health), Vitamin C (boosts your immune system) and Phytonutrients (fight damage from free radicals in the body). Eating one apple everyday can reduce the risk of diabetes, high blood pressure, and a lot of types of cancers.  Needless to say a long with the nutrients in apples and those benefits, you should try to eat an apple every day.  

      With that being said, this does not mean that apples should be the only fruit you eat, many fruits have great benefits. Also this also does not mean you will not ever get sick (with colds and things like that) you can just lower the risks. So go enjoy an apple today!

 

 

**Apples are in season now so pick some up at the store, or make a day of it and go apple picking with some loved ones!**

Live Healthy, 

    Nadia   

Meatless Monday

     “Meatless Monday” is a movement that started in 2003 with help from the Johns Hopkins Bloomberg School of Public Health. It is a global movement to get people to not eat meat on Mondays. As stated on their website “Skipping meat one day a week is good for you, great for your nation’s health and fantastic for the planet”

       I agree with this movement. I feel like a lot of people rely on meat for their full meal to work, after all we are a very meat and potatoes kind of nation.  I feel if we are challenged to not eat meant one day a week you will not only discover a whole world of food out there, but also ones you will like! I am not a huge fan of red meat, but I need my chicken, and I know I’m not alone in that, bit I challenge you to have a meatless day in your week and see how it goes (comment below on how you did).

I have added the link to the offical site so you can get recipies and more information.

http://www.meatlessmonday.com/

Live Healthy,
     Nadia

What's in Season

      I provided a list in the spring of the fruits and vegetables that were in season and I got a lot of thanks for doing so, now that fall is coming upon us (way to fast). I am providing you with a list of foods that are in season in the fall. It is important to know what is in season so you can buy what is cheaper and what will also makes your meals taste better!

Fruits	Vegetables
Apples	Avocados
Grapes	Beets
Pears	Bok Choy
Cranberries	Kale
Passion Fruit	Broccoli
Pineapples	Brussels Sprouts
Guava	Cabbage
Banana	Carrots
Kiwi	Cauliflower
Grapefruit	Lettuce
Oranges	Pumpkin
Pomegranates	Snow Peas
Tangerines	Squash
Clementine	Sweet Potatoes
Kumquats	Watercress

I hope you will not only buy what is on the list that you like, but also try something new on the list as well.

Live Healthy,
    Nadia

What Are You Drinking?

      "What can I get you to drink?" Everyone gets asked this question when they go out to eat or at a friends house. Sometimes we don't want yet another glass of water. I am going to provide you with a list of drinks that are on the healthier side, or better alternatives to just sodas or high calorie mixed drinks. 

Red Wine (known for helping the heart) 

Natural Fruit Juices (no sugar added, homemade) 

Regular coffee (in moderation with just milk and a little sugar)

Sparkling water drinks (they have a lot of good flavors now)

Tea (green tea has many health benefits) 

Light Beer

Vodka and Scotch (if you want alcohol those two are the ones with the least amount of calories, mix them with low sugar options, such as juices and soda water)

     Obviously water is the best option but sometimes that's not what you want or the occasion calls for something else. Hopefully you can make better choices because most people drink a lot of the calories they consume in a day! It is very important to pick your drinks just as wisely as your food!


Live Healthy, 
     Nadia 

Israeli Couscous Super Salad

     I have recently been introduced to Israeli couscous and I love it! It's a great alternative to pasta or rice. Today I am providing you as super salad recipe that I am sure you will love. 

Ingredients

1 1\2 cups Israeli couscous 
1/2 yellow pepper
1/2 green pepper
1 medium tomato 
1/2 large cucumber 
1 stick of celery
1/2 cup green onion
1 lime (juiced)
1/4 cup olive oil
1 teaspoon garlic powder
1 teaspoon salt and pepper

Directions 

-start by cooking the couscous as the box/bag suggests (boiled in salt water) 
-cut vegetables into small bite size pieces and put into a large bowl 
-once the couscous is cooked let it cool for a little bit (fluffing occasionally so it won't stick together) then add it to the bowl with vegetables 
-add juice of the lime, oil, garlic powder, salt and pepper. Mix it together,
TASTE! Now is when you can adjust the flavors, if you like more pepper add it now. 
-when it's just right refrigerate it for at least 30 minutes, or until you're ready to eat. 

I hope you find this as refreshing and delicious as I do. Once you have perfected it try switching out different vegetables that you like or that are in season. Enjoy! 

**this is a great pot-luck dish**

  Live Healthy,
        Nadia

Garlic

I love garlic!! Growing up my parents put garlic in everything. Now I put it in everything too. Garlic has so many healing properties. So not only does your food taste a whole lot better, it can make your body healthier as well.

      Let's start with the effects it has on your heart. Having garlic can lower blood pressure, lower triglycerides, lower LDL (bad) cholesterol and break up blood clots. These are hereditary traits that can be passed down from your parents or grandparents to you and your kids why not add more fresh garlic into your diet and try to lower you and your families’ risk.

      Next garlic had anti-inflammatory properties. There are certain properties found in garlic that can decrease inflammation in the body. It can help to protect your arteries, reduce the severity of asthma and it can help protect joints such as rheumatoid arthritis and osteoarthritis.

      Lastly to go hand in hand with inflammation, garlic can help fight the common cold. To get the full benefit you should eat or swallow garlic raw. You can chop it up then swallow it like you would cough syrup. I like to add raw garlic to chicken broth.

      The main property in garlic that makes it so great for you is called allicin. If you try to have about 5 milligrams of allicin a day you should reap the benefits of it. With all these healing properties and how great it makes your food taste why not eat it as much as possible.

 

Live Healthy,
    Nadia

Stress

     Of there is anyone who says they are completely stress free I would love to meet them and ask them A LOT of questions. Stress seems to be a natural occurrence in our lives from our jobs, relationships, money and time. Many of us always feel like there is something that needs to be done. Many of us know that stress can effect out eating habits but the effect on our body is outstanding! Stress can lead to the exhaustion of many endocrine (hormone) glands. Also that makes pancreas and thyroid not function well. That then turns into the whole system slowing down. That in combination with the weight we gain (because who doesn't stress eat) makes it hard for our body to fight off diseases and even cancers. 
      With all that being said there are many things you can do to de-stress, one being exercise. Also relaxation needs to be part of your day, do nothing, or something that you enjoy and helps you relax ( for example, for me that would be doing a plastic canvas stitching project). If you find yourself in a stressful situation try to take 5 minutes to breath, calm yourself down, then figure out your next step. Reacting to situations when you are already stressed or angry will only make matters worse. Lastly always try to stay in tune with your body, are you eating because you are stressed? Try to stop and go for a walk instead or write down what is stressing you out and how you can lower the stress. 
      I know that stress is inevitable but hopefully these tips can help you manage it and in the end become less stressed! 

Live Healthy, 
     Nadia

Antioxidants

     Many people have heard of antioxidants but how many people actually know the effects of eating them, and how much it can help your body. Research has shown that many newly common diseases including, diabetes, high blood pressure, infertility, cardiovascular disease and Alzheimer's have been associated with tissue deficiency,  caused by low dietary levels of antioxidants. To be technical antioxidants are substances which prevent deterioration, damage, or destruction caused by oxidation in the body. The body produces antioxidants naturally but eating foods with them in it can help to boost that process a lot. Some of those foods include, fruits, vegetables, seeds, nuts and while grains. 

 -Vitamin A (bata-carotene) found in orange and dark green fruits and vegetables

-Vitamin C found in fruits and vegetables

-Vitamin E found in cereals and seeds

-Selenium and Zinc found in nuts, seeds and seafood

      These are all foods we should be eating already but if not try to add them into your diet because they have so many health benefits. Also eating some of the foods raw(uncooked), for example apples, grapes and mushrooms, will benefit you more because you don't cook out the enzymes in the food that the body needs. 
     These are all things to think about when you are trying to improve your overall health and the health of your family. Especially if you have family history of some of the health issues I listed above why not add some foods into your diet that can combat them now! 

Live Healthy, 

    Nadia