Tag Archives: Food

Anti-Aging Foods – Intro

As you know, we can’t prevent the aging process from happening but we can slow it down and improve our vitality, energy, and quality of life through what we eat!

Inflammation & Oxidative Damage

These are two processes that happen within our bodies that contribute to almost every degenerative disease.

They are involved in…

  • cancer
  • diabetes
  • obesity
  • heart disease
  • Alzheimer’s
  • cognitive decline
  • other, less serious diseases that affect quality of life

They can…

  • damage cells
  • damage the delivery system for oxygen and blood

Inflammation:

the body’s response to injury or irritation.

Acute inflammation occurs so that the body can recover from injuries, colds, or infections.  This is all good… the body’s healing agent!

Chronic inflammation is not so great.  Over time, it does damage that goes unnoticed because of the lack of symptoms.  For this blog post, I am referring to inflammation as a result of a poor diet, stress, smoking and the lack of exercise.

Oxidative Damage:

 I’m talking about free radicals.  These rogue cells attack your good cells and actually damage your DNA.  Simply put, they affect the way your cells repair and rebuild…

which leads to aging.

THE GOOD NEWS!

Unfortunately we can’t completely eliminate inflammation and free radicals from our body, BUT we can significantly reduce them!
  • We can add foods filled with anti-inflammitory properties to our daily food routine
  • Reduce the amount of chemicals that come in contact with your body.
For the next 2 weeks I will be talking about a new SUPER FOOD each day that will help fight against inflammation and free radicals!

Take this journey with me and invite your friends!

Confession Session

One thing I love about personal training is the food confessions that take place on weigh-in and measuring days!

I get to hear all about the splurges from the week!

My family takes a 90/10 approach to eating.  

90% of our eating is for the purpose of growth, health and recovery. 

 10% is to enjoy food because it’s YUMMY!

MY FAVORITE 10% FOODS

PIZZA       

Lucy’s MAC & CHEESE ūüôā

BREADS   CHIPS

my  STARBUCKS “coffee” drink

CHOCOLATE

and ICING!



I’ll share a little secrete with you:  When I was in college, I often kept a tube of icing stashed in my purse, so whenever I needed an icing fix, I would just pull it out and enjoy!

I’ve since wised up and DO NOT recommend you do this!  LOL

CONFESSION TIME

Ok, it’s your turn.  

What’s your favorite cheat foods?


POST WORKOUT RECOVERY SHAKE

It is super important to feed your body after a workout! ¬†You must give it the fuel it needs to repair. ¬†To keep your metabolism kicking after you exercise, you need to eat a proper post-workout “meal” within 45 min of that workout. ¬†That can be hard to do, and that’s why I love a good supplement shake. ¬†This is one of my favorites!
Chocolate Almond Protein Shake
Blend:
1/2 of a banana
High quality chocolate protein powder- BUY NOW
1 cup Almond milk
1 TBS Almond Butter
Perfect for the body and yummy to your tummy!

SPINACH, BANANA, OJ – OH MY!

CHOCOLATE or SPINACH tonight?
I’m so happy right now!

I was NEEDING something sweet.  I set out looking around the house for chocolate.  I might have hidden away for myself for just the right moment.  I usually have chocolate stashed.  

No such luck.
Then I opened the fridge and had a stare down with a large container of organic spinach I bought today at the store. NOT the same as chocolate, but I decided to use those leafy greens and turn them into a sweet treat.
DEE-LISH!!!¬†I’m serious
1 cup orange juice (or just water)
1/2 banana
a little honey
 a lot of spinach

Put it all in the blender
and BLEND.

This satisfied my sweet tooth, filled me up and awarded me with good amounts of
vitamin K, vitamin A, magnesium, folate, manganese, iron calcium, vitamin C,
vitamin B2, potassium, and vitamin B6!

Oh, and I also got some
protein, phosphorus, Vitamin E, zinc, dietary fiber, selenium, niacin, omega-3 fatty acids, and copper!
These are my goodies from the spinach alone! ¬†If you don’t believe that this spinach smoothie could taste good, I have proof: ¬†Withholding ALL information about the ingredients I used, I had my husband take a sip.
He said, “Sure, I could drink this. ¬†It is good.”
My son responded, “YUMMMM Mom, that is good!”

There you have it.
Go fill your belly with a nutritionally packed sweet treat and share what you did!

GREEK vs NON-GREEK YOGURT

I like 
YOGURT!

 

 smoothies. frozen treats. salads. breads. granola. mac & cheese.
-YES.  Sub it for the milk = YUMMY!

 
I like Stonyfield Organic
so my info about yogurt is specific to this brand.

 

 

It is a good source of protein, calcium, fiber, and is gluten free.  Stoneyfields yogurt has 6 added natural probioticsРawesome for healthy digestion and a strong immune system.  Sooooooo, should I switch from my regular organic yogurt over to greek yogurt?

 

Here’s the difference:
 
                                  Regular Organic Yogurt
  • good source of protein, calcium, riboflavin, phosphorus & magnesium.
  • low in lactose
  • supports a healthy digestive & immune system
  • restores beneficial bacteria that is killed off when taking antibiotics
  • the body digests yogurt faster and easier than milk
All Good!
             Greek  Organic Yogurt
  • very rich, thick and creamy
  • has 2x the protein compared to reg. yogurt
  • less lactose
  • fewer carbs
So, it is better if you are involved in exercising and losing weight!

 

ALWAYS CHOOSE ORGANIC!

 

                   Organic 
  • no toxic pesticides and herbicides
  • no GMOs
  • no Antibiotics
  • no Growth hormones

 

Go get some yogurt and enjoy.  
Let’s be creative in the way we use it and share!

The Dirty Dozen

This is the 2011 list of the fruits and vegetables that were found to contain the highest levels of pesticides. 
  1. APPLES – always make the list, have been found with up to 40 different pesticides- organic is best with all apple foods (juice, apple sauce,…)

  2. CELERY – more that 60 different pesticides have been detected

  3. STRAWBERRIES – always on the list, frozen contains smaller amounts of pesticides

  4. PEACHES

  5. SPINACH

  6. NECTARINES – imported nectarines test to have much higher amounts of pesticides

  7. GRAPES – especially imported – including raisins

  8. SWEET BELL PEPPERS – all colors

  9. POTATOES – over 35 different pesticides have been found by the USDA- sweet potatoes are a great alternative with far less

  10. BLUEBERRIES – even when they don’t make the list, cranberries and cherries are also high in pesticides

  11. LETTUS – including spinach

  12. KALE and COLLARD GREENS  – just in the last 2 years has made the list with a rise in pesticides


Other foods that need to be organic:

  • FATTY MEAT
  • MILK
  • COFFEE
  • WINE


Now, the GOOD NEWS:  There are lots of CLEAN foods free from pesticides that you don’t need to go organic with!

  • Watermelon
  • Grapefruit
  • Kiwi
  • Cantaloupe – domestic
  • Pineapple
  • Mango
  • Avocado
  • Onions 
  • Sweet Potatoes
  • Sweet Corn
  • Sweet Peas
  • Asparagus
  • Eggplant
  • Cabbage
  • Mushrooms

Foods like Avocado have a wonderful protective skin.  
This will keep chemicals from getting into the food.
I always wash the outside of the avocado, for example, before cutting into it so I don’t drag any chemical that might be on the outside of the skin into the food.
Read more HERE.

Quick Healthy Breakfast Ideas

¬†BREAKFAST…¬†
THE MOST IMPORTANT MEAL OF THE DAY

 

Let me explain why…
 
Compare our bodies to a car and the food we eat to the gasoline that makes the car run.  We MUST fuel up before moving forward in our day.  Both brain and muscles need fuel.  Without breakfast, the brain operates slow and will impact the rest of the body.
 
Think of Breakfast as breaking the fast. ¬†It is extremely important to “start your engine” – your metabolism – as early as you can in the morning. ¬†Metabolism= the process of converting food into energy. ¬†When the metabolism gets going, the body starts burning calories!… a GOOD thing!

 

F A C T :
  • Children who eat a proper breakfast perform better in school and tend to have less hyperactivity. ¬†Breakfast is brain fuel!
  • Children and adults who eat breakfast have improved memory and concentration, mental performance, productivity and problem-solving ability.
  • A good breakfast helps us avoid over eating- people who don’t eat breakfast often consume more calories in their day
  • Eating breakfast keeps our weight in check.
  • For sustainable energy, eat foods full of protein, good fats, and fiber. ¬†If your breakfast makes you hungry, you are eating too many simple carbohydrates.
I understand how crazy and hectic the mornings can be. ¬†Getting dressed, brushing teeth, combing hair (I’m trying to convince my 10 year old daughter this is a must!), grabbing backpack for school or briefcase/laptop for work, showing up at school/work on time… these are all non-negocialbe. ¬†Right? ¬†What about breakfast. ¬†It is EASY to skip! ¬†We have to add this to our to-do list every morning.
 
I hope to help with some quick, healthy breakfast ideas for this most important meal of our day!

Watch how I make a 3 minutes breakfast

 

Granola-Yogurt-Fruit

 

Prepare fresh fruit in a to-go cup the night before.

 

In the morning, add yogurt
…and top with granola.
This is a quick, delicious, nutritious meal to take on the go!
For this meal, I used:
This granola has hemp seeds and flax seeds added- protein, fiber and omega-3
 
Another Idea…
 
Plan ahead, prepare hard-boiled eggs, cool and peel.  Place them in snack size zip-lock for each family member.
 
Cut up fruit and create mini fruit salads in individual bags, or use a whole piece of fruit.
 
Yogurt is also a great addition to this meal.
 
Finally, prepare a bag for each person filled with various nuts and seeds.

 

Egg Muffins…
preheat oven 375

 

  • Italian sausage and broccoli
  • 8 eggs
  • 1/4 milk
  • 1/2 tbsp olive oil
  • 1/2 tsp baking powder
  • salt & pepper
  • personalize these to fit your taste – add cheese and other spices. ¬†Be creative!
I cooked sausage & broccoli together
While the meat was cooking, I whisked my eggs, then add the following ingredients.

 

Grab your muffin pan.  
Either spray with non stick spray or use paper liners.
 I first put in the meat and veggies

Then I poured the eggs over the top

Then I baked them for 35 min.  
This may vary.

 

Add your own twist and let me know what you did!

CHICKEN TOMATO SOUP

This meal is a staple at my house for a few reasons:
  1. We can be eating within 30 min. of the time I started cooking.
  2. I can cook it without much thought (after getting familiar with it).
  3. It uses food that I always have on hand, and if I’m missing something, I can still make it work ūüôā
  4. It’s a quick clean up.
  5. It’s super healthy.
  6. My family LOVES it!
Try it and let me know what you think.  
Let me know if you made changes!

 

CHICKEN TOMATO SOUP

 

            ingredients:
  • 1 tbs olive oil
  • onion
  • 3 garlic cloves, minced
  • 1/2 tsp chili powder (this adds a little kick, but add more if you like it hot!)
  • 1 tsp dried oregano
  • 1 (28 oz) can crushed tomatoes
  • 1 (10.5 oz) can condensed chicken broth
  • 1 1/4 cup water
  • 1 cup corn (I use frozen)
  • 1 (4 oz) can chopped green chili peppers
  • 1 (15 oz) can black beans… RINSED!
  • fresh chopped cilantro
  • boneless chicken breasts cut into bite-size pieces

 

What I do…
Saute onion & garlic in olive oil over medium heat until soft.
While the onions are saut√©ing, I cook my chicken in a skillet. ¬†Season it with salt, pepper, garlic… whatever. ¬†
I do love to use coriander!
Then add chicken broth, water, crushed tomatoes, oregano, and chili powder.
Bring to a boil and simmer 5-10 min.
Then add corn, chilies, beans, cilantro, and chicken.
Simmer for 10 min and then serve.

 

We each enjoy different toppings.  Guacamole, sour cream, chips- I love it with crushed up chips, but most of the time we leave out the chips.  Honestly, I love it just as much with no chips.  Try it and let me know what you think!

Treasures in My Kitchen

When I’m in my kitchen preparing food for me and my family, I always think of how I can make our food more nutritious. ¬†By adding simple ingredients, I can give nutritional gifts that will make our bodies strong and healthy. ¬†Some of the time I have to sneak these natural jewels into our food, but most of the time they are well received and make our menu delicious. ¬†So here are a few examples of the treasures I use everyday….

 

GARLIC

 

Yes, we should add garlic to our meals because it makes food SO yummy, and Rachel Ray tells us to, but also because it is a blessed herb.  Here are some of the benefits:
 
    • ¬†a powerful antibiotic – the active component is a chemical called allicin that helps the body inhibit the growth and reproduction of germs


  • ¬† promotes a healthy heart and blood circulation! ¬†(warning: ¬†can thin blood- similar to aspirin)

 


  • ¬† helps promote a healthy immune system- it strengthens the body’s defenses

 


  • ¬†Studies are now showing that garlic can reduce cholesterol

 


  • ¬† has germanium (an anti-cancer agent)- more of this than any other herb

 


  • ¬†can strengthen your body’s defenses with allergies

 


  • ¬†helps regulate blood sugar levels

 


  • ¬†it’s packed with vitamins and nutrients

 

 

Helpful Facts:  
Garlic & Onions are toxic to cats and dogs
Drink lemon juice/eat lemon to stop bad garlic breath.¬†ūüôā

                                                                                                                             

 
 
CINNAMON
    • regulates blood sugar


  • reduces LDL cholesterol levels- may help reduce risk of cardiovascular disease

 


  • reduces pain like arthritis

 


  • may reduce the proliferation of cancer cells (according to research at the University of Texas- published in the journal Nutrition and Cancer)

 


  • a natural food preservative

 


  • contains small amounts of fiber, calcium, iron and manganese

 


  • proven effective for menstrual pain and infertility (contains a natural chemical-cinnamaldehyde) = increases the hormone progesterone & decreases testosterone production in ¬†women… helps balance hormones

 


  • holds promise for Alzheimer’s disease, Parkinson’s, multiple sclerosis, brain tumor, and meningitis – according to research at the Cytokine Research Laboratory, Department of Experimental Therapeutics, and The University of Texas. ¬†Their research shows that cinnamon reduces chronic inflammation linked with these neurological disorders.

 

 

SO ADD CINNAMON WHENEVER YOU CAN!

 

 

 

HONEY
    • can build up immune system


  • ¬†has antioxidant & anti-bacterial properties

 


  • helps improve digestive system

 


  • has carcinogen-preventing and anti-tumour properties… helps fight against cancer!

 


  • has antiseptic and antibacterial properties that inhibits the growth of certain bacteria

 


  • helps keep external wounds clean and free from infection

 


  • has an anti-inflammatory agent- can reduce swelling & pain, and even scarring

 


  • helps treat sore throats- not only soothes the throat, but can also kill certain bacteria that cause the infection

 

 

Honey is also a great pre-workout snack!  
It’s a great source of carbohydrates that provides strength and energy in a workout. ¬†The glucose in the honey is quickly absorbed and gives an immediate energy boost while the fructose is absorbed at a slower rate providing sustained energy. ¬†Honey is know to instantly boost performance and endurance for athletes.

 

So, enjoy a spoon full of honey before your workout, or if you are feeling tired and need a boost of energy.

 

 
 
FLAX SEEDS

 

Flax seeds are a SUPER FOOD because of these 3 nutrients they contain:

 

    1. Omega-3 essential fatty acid– our body needs these “good” fats. ¬†They are great for heart health and weight loss.


  • Lignans-have both plant estrogen and antioxidant qualities. ¬†These seeds contain 75-800 times more lignans than other plant foods.

 


  • Fiber– contain both soluble and insoluble type

 

 

So here are some of the wonderful treasures found in Flax Seeds:
    • At least 2 of the components seem ¬†to protect against cancer- specifically breast cancer, prostate cancer, and colon cancer . ¬†They can block enzymes that are involved in hormone metabolism and interfere with the growth and spread of tumor cells. ¬†There are also antioxidant properties.


  • Flax Seeds help the cardiovascular system with it’s anti-inflammatory properties and can normalize the heartbeat.

 


  • New studies suggest significant blood pressure-lowering effects

 


  • Can prevent hardening of the arteries and keep plaque from being deposited in arteries

 


  • May help lower cholesterol levels

 


  • May reduce inflammation from certain illnesses (like asthma and parkinson’s disease)

 


  • Can help prevent heart attack and strokes

 


  • May help reduce hot flashes Ladies!

 

 

PREGNANT WOMEN  AND BREASTFEEDING MOTHERS SHOULD CONSULT THEIR DOCTOR BEFORE SUPPLEMENTING THEIR DIETS WITH GROUND FLAXSEEDS.

 

 

 

 

I don’t know about you, but I feel tempted to be discouraged all the time with the new findings on what might causes cancer. ¬† Let’s be encouraged, however, that God has given us MANY treasures in the earth that can fight against all the dangers! ¬†There are MANY MANY more treasures in our kitchen and I will continue talking about them. ¬†For now, however, I need to go make my kids a peanut butter and HONEY sandwich, with a little CINNAMON and FLAX SEED sprinkled inside!

 

 

 

SLOW-CARB + GOOD FOOD

This diet is all about being creative.  For those of you following it, I encourage you to search and experiment until you find foods you love.  Here are a few meals and snacks I have discovered this past week that ROCK!  Try these out, and let me know when you come up with something good.

CHICKEN AND HUMMUS

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