I am a Certified Integrative Nutrition Health Coach who loves nurtition and good food! I am here to share what I know and answer questions you have!
Tuesday, January 27, 2015
Roasted Peas
My roommate and I have been trying to find new, healthy snacks to munch on when we need a small between meals snack. These roasted peas were a huge success and we will defiantly be making a lot more!
Ingredients
1 bag frozen peas
2 tablespoons olive oil
1 teaspoon salt
1 teaspoon pepper
1 teaspoon cumin
Directions
-Defrost the peas for a couple of hours or over night, until they are soft
-Put the peas on a big cookie sheet
-Add olive oil, salt, pepper, and cumin then toss it all together
-Bake for 25 minutes at 350 degrees
-ENJOY
**you can also make this with garbanzo beans (chickpeas)**
Live Healthy,
Nadia
Tuesday, January 20, 2015
Popcorn
Popcorn has to be my favorite snack. I could eat it all the time! I know if made the right way it could be good for you, and a much better alternative to other snack foods. I thought I would actually look into it and find out the benefits of eating homemade popcorn. Here is what I found…
First is popcorn is a true Whole Grain. Whole grain refers
to the germ, bran and endosperm of a grain, each of which contains its own benefits.
The germ has vitamin E and B, the bran contains a lot of fiber and
antioxidants, and the endosperm contains protein. This is why all together it is so good for
you.
Second is the amount of fiber popcorn provides. Women are
supposed to eat 25 grams of fiber while men are supposed to eat 38 grams a day.
Most Americans only eat half of that amount. For every 4 cups of popped popcorn
you are getting about 4 grams of fiber. That is good for something people eat
so mindlessly (especially while watching movies).
Lastly popcorn has polyphenols, which can prevent
osteoporosis, cancers and diabetes. Polyphenol is an antioxidant found in the
shell (hull) of popcorn. If you buy the kernels make sure that is still has the
shell on it because it’s said to have more antioxidant properties then most
fruits.
Now that I have given you all the great benefits of popcorn
let me say this is popcorn in its true form. Kernels just air popped. Not the
bagged stuff you throw in the microwave (that’s full of salt, sugar and
preservatives). We are all guilty of eating that, myself included, but now that
we know the benefits I am going to start making my own popcorn. When you do so
you can not only gain all these benefits but you can also control the amount of
oil, and seasonings (if any) that you put on it. I encourage you to buy whole
kernels and pop them in a heave bottom pot or like me get a microwave popper.
It’s just as easy as putting a bag in the microwave, just
heat some oil in a heavy bottom pot (with a lid) add kernels and cover
slightly. When it starts to pop lower the heat, shaking the pot occasionally,
until the popping slows to about 3 seconds between pops. Then all that’s left
to do is enjoy!
Live Healthy,
Nadia
Tuesday, January 13, 2015
What should you be eating in 2015?
I want to give you a list of foods you should be eating more
of this year, along with why. Back in the middle of 2014 the Center for Disease
Control did a study on the top foods that prevent chronic disease, some of these
come from that list, as well as from other research I have done.
Watercress – This is a water plant (grows mainly in water). It
helps to lower blood pressure, 2 cups can provide you with vitamins K, C, A, E
and B6. It also gives you a great amount of calcium, manganese, potassium and
thiamin. Watercress is great in salads and to add to sandwiches instead of lettuce.
Chinese cabbage – Great for the brain because it’s full of
vitamin K. It has a lot of cancer preventing components, such as lupeol and sulforaphane.
Chinese cabbage also helps regulate blood sugar levels. It’s a great low carb option;
cabbage is great sautéed with garlic and onions as a side to your lean protein
of choice.
Beet Greens – These are the tops to the actual beets. They are a great source of fiber! It’s full of antioxidants and some studies have also shown that the vitamin K in beet greens can help with blood clotting and bone strength. Beet greens can be roasted in the oven, or sautéed like the cabbage.
Avocado – They are full of good for you fats. Avocado
provide the body with more potassium then a banana, which is good because that
is the nutrient most people are not getting enough of. Adding avocados to your
foods can not only help with the benefits I have listed but it can help absorb
nutrients from other plant foods. Vitamin
A, D, E, and K are fat soluble, which means they need to be combined with a
good fat so the body can utilize them in the best way and avocados are perfect.
Just add it on top of salads or smear it
on a whole grain toast and enjoy the benefits.
Kaniwa (baby quinoa) – This version of quinoa is a great
whole grain alternative. It is a great source of amino acids and iron, its gluten
free and vegan. Unlike its bigger counterpart it has more protein. You can make
kaniwa into a salad with various vegetables.
I hope this list has something new to you, and you take the
time to try some of them. I know I will have fun trying new recipes with them
all. Enjoy trying something new and good for you this year!
Live Healthy,
Nadia
Tuesday, January 6, 2015
New Year, New You
Let me first start by wishing you a Happy New Year! The
beginning of the year always brings new goals and resolutions for everyone. I
want to encourage you to take time this year for you. Get your mind, body and
soul healthy. Eat better, greens, vegetables, lean proteins and healthy snacks.
Exercise, take walks, swim or find a gym. Take time for what makes you happy,
read, do a craft, play with your kids or volunteer. Too often we worry about
everything and everyone else that our own needs and body’s fall to the waist
side, its ok to take time to yourself and do things to make you better. After all a 100% you is better for you and
your family then a 50% you. You can only be 100% if you take care of you! I am
here to help guide you in how to do that. Feel free to comment below if you
need anything or have any questions or message me personally.
Live Healthy,
Nadia
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