Be sure to check out the refreshing lime and cucumber spritzer recipe as well. It's super easy, actually: a bit of lime juice and club soda or seltzer over some ice with a few thin cucumber slices. I plan on drinking it all summer long!
Showing posts with label nutrition. Show all posts
Showing posts with label nutrition. Show all posts
Monday, July 11, 2011
Are You Dehydrated?
A trip to the loo is a clue! This is a great blog post on easy ways to determine if you are dehydrated, and how to get and stay hydrated if you are.
Monday, February 14, 2011
Delicious health food
nom nom ... Kale ... nom ... chips ... nom nom ... are the ... nom nom ... best ... nom nom nom ...
I'm serious. Kale has been in the news a lot lately. At least, I've been seeing it all over the internet. In particular, how to make kale chips.
Making kale chips is so very easy. You take a bunch of washed kale, remove the thick stems, toss the leaves with some olive oil and salt (sea salt is the best), lay them on a baking sheet and bake at 300 degree for 20-30 minutes, until crisp. They taste a lot like regular chips, especially when they are fresh out of the oven. And if you eat a big ol' bowl full ... it's okay! Kale is a super food, and as a leafy green veggie, it's almost impossible to eat too much (unless you continue to eat when you are full, which you should never do, of course).
I made kale chips for my husband and me one evening. We couldn't stop eating them. I had a very large bunch, though, so we did have a good bit leftover. We had friends over for a game night the next day and everyone loved them. I dipped mine in homemade hummus. The day after that, some of us went skiing, and someone said as we were driving home, "You know what I really want right now? Kale chips."
(I did notice some of the kale chips were chewy rather than crisp the second day. I'm wondering if this is because I put some still warm chips in a plastic bag to store. I think this may have lead to some condensation which de-crisped some of them.)
A great way to get some raw kale is to mix it in a smoothie. This is a good recipe.
Why should you put some kale in your diet? Kale is high in beta carotene, vitamins K and C, lutein and is also a good source of calcium. As with other brassica vegetables (such as broccoli and cauliflower), kale is high in indole-3-carbinol, a chemical which boosts DNA repair in cells. This chemical may also block the growth of cancer cells.
Nom nom!
Tuesday, October 12, 2010
Detox: Midway
Today is day 11 of my detoxing program (read the introduction here). I'm halfway through. Excitingly, I finally get to add lean protein! I was thinking about what to make this week, and I actually forgot that I can have chicken and fish now. I kept thinking, "Okay, this would be good, and I can add this protein for Dear Husband." Except, I can have that protein now, too! My chiropractor said I could also have quinoa, the only protein that is complete protein, meaning it has all nine of the essential amino acids that humans need. I'm going to ask her if egg whites are okay.
Mmmmm ... eggs.
I'm also no longer on the "cleansing" supplement. I'm still taking the protein and fiber powders with the smoothies, but now I'm taking five capsules of SP Green Food twice a day (it's made of dried buckwheat and barley juices - not sure how a juice can be dried, but what do I know?). When I checked in with the doctor, I mentioned that I was feeling unsatisfied and hungry, especially in the later evening. I had only been taking two smoothies a day because I was worried it was too much fruit, meaning too many calories. (Not to mention the fact that you can't eat for an hour afterward, and once you eat, you have to wait two hours before having another, so time management with three has been tricksy.) She suggested that I be sure to get in three smoothies, since they were my protein source, and that I blend up veggies, any veggies, like spinach and carrots. She said I could add stevia to sweeten them.
Well, I made a carrot/strawberry smoothie from a recipe from the supplement manufacturer's website. It tasted good, but I don't have a high-performance commercial drink blender, so the raw carrots were chunky and it was a little off-putting. I'm going to try this one again, but with shredded carrot in the hopes that my blender can handle that more easily. I can't bring myself to blend up a veggie smoothie, though. I just don't know what to do. I'm sure I could mine the depths of the Interweb, but I'm scared about what I might find. So I haven't added a third shake, but I'm hoping that won't matter now that I can have three palm-sized servings of chewable protein a day. I had avocado and tomato chunks with a little red onion and chopped capers over spinach with oil olive, fresh lemon juice and fresh ground pepper last night when I had my 9pm hunger attack. That was actually incredibly satisfying. It was delicious and the good fats in the avocado really filled me up. I wish I had thought of that sooner!
I've been eating pretty much only veggies, since I've been using fruit for the smoothies. It's been pretty easy to make sure half of my veggies are raw; I usually have a salad for lunch, cooked veggies for dinner, and raw veggies for snacks. I've also been trying to stick to seasonal bounty when it comes to the fresh food. Eating seasonally is something I started a couple of years ago since it's more eco-friendly (surprising, the aforementioned spinach and tomatoes were found at a local farmer's market - probably the last of them, though). It's usually quite easy, but it's been a little harder with this program since I don't have grains, dairy, nuts, seeds or shellfish to add some variety to my palate. I sometimes feel like I'm eating the same things over and over. Sometimes I feel creative, and sometimes I just don't have the time to think about it. I'm hoping the addition of protein today will also alleviate the perceived boredom.
Things that haven't been happening? I haven't been gassy or bloated. I haven't had any indigestion or discomfort after eating. I have been going to the bathroom a lot, and, um, regularly. But that's good. That means my system is flushing itself of waste. Since I'm putting only good things into my body, it can finally work to get rid of any crap it's accumulated. Points to you if you noticed my puns.
I've also discovered that eating out is difficult. First, you might not find anything that works for you. Secondly, you might find something, but only if you can have substitutions. And some restaurants don't take to that and make sure you know it's a difficult request. It's upsetting because I'm trying to live the healthiest life possible and the overall attitude toward food in this country doesn't jive with mine.
If you have any favorite recipes that would work during this program, please share! And if you know of a delicious veggie smoothie that can easily be made in your standard home kitchen blender, I beg of you, let me know!
Mmmmm ... eggs.
I'm also no longer on the "cleansing" supplement. I'm still taking the protein and fiber powders with the smoothies, but now I'm taking five capsules of SP Green Food twice a day (it's made of dried buckwheat and barley juices - not sure how a juice can be dried, but what do I know?). When I checked in with the doctor, I mentioned that I was feeling unsatisfied and hungry, especially in the later evening. I had only been taking two smoothies a day because I was worried it was too much fruit, meaning too many calories. (Not to mention the fact that you can't eat for an hour afterward, and once you eat, you have to wait two hours before having another, so time management with three has been tricksy.) She suggested that I be sure to get in three smoothies, since they were my protein source, and that I blend up veggies, any veggies, like spinach and carrots. She said I could add stevia to sweeten them.
Well, I made a carrot/strawberry smoothie from a recipe from the supplement manufacturer's website. It tasted good, but I don't have a high-performance commercial drink blender, so the raw carrots were chunky and it was a little off-putting. I'm going to try this one again, but with shredded carrot in the hopes that my blender can handle that more easily. I can't bring myself to blend up a veggie smoothie, though. I just don't know what to do. I'm sure I could mine the depths of the Interweb, but I'm scared about what I might find. So I haven't added a third shake, but I'm hoping that won't matter now that I can have three palm-sized servings of chewable protein a day. I had avocado and tomato chunks with a little red onion and chopped capers over spinach with oil olive, fresh lemon juice and fresh ground pepper last night when I had my 9pm hunger attack. That was actually incredibly satisfying. It was delicious and the good fats in the avocado really filled me up. I wish I had thought of that sooner!
I've been eating pretty much only veggies, since I've been using fruit for the smoothies. It's been pretty easy to make sure half of my veggies are raw; I usually have a salad for lunch, cooked veggies for dinner, and raw veggies for snacks. I've also been trying to stick to seasonal bounty when it comes to the fresh food. Eating seasonally is something I started a couple of years ago since it's more eco-friendly (surprising, the aforementioned spinach and tomatoes were found at a local farmer's market - probably the last of them, though). It's usually quite easy, but it's been a little harder with this program since I don't have grains, dairy, nuts, seeds or shellfish to add some variety to my palate. I sometimes feel like I'm eating the same things over and over. Sometimes I feel creative, and sometimes I just don't have the time to think about it. I'm hoping the addition of protein today will also alleviate the perceived boredom.
Things that haven't been happening? I haven't been gassy or bloated. I haven't had any indigestion or discomfort after eating. I have been going to the bathroom a lot, and, um, regularly. But that's good. That means my system is flushing itself of waste. Since I'm putting only good things into my body, it can finally work to get rid of any crap it's accumulated. Points to you if you noticed my puns.
I've also discovered that eating out is difficult. First, you might not find anything that works for you. Secondly, you might find something, but only if you can have substitutions. And some restaurants don't take to that and make sure you know it's a difficult request. It's upsetting because I'm trying to live the healthiest life possible and the overall attitude toward food in this country doesn't jive with mine.
If you have any favorite recipes that would work during this program, please share! And if you know of a delicious veggie smoothie that can easily be made in your standard home kitchen blender, I beg of you, let me know!
Tuesday, October 5, 2010
Detoxifing!
I've decided to try a detox/purification program. I've always wanted to do it, but most of the detoxing methods I've heard about or seen are something crazy or unappealing. The program I'm on, recommended by my chiropractor, who places emphasis on nutrition and not just adjustments, allows for all the fruits and vegetables I can eat, which is okay by me. The program emphasizes supplements and whole, unprocessed foods, particularly vegetables and fruits, and limits high-calorie refined foods and saturated fats.
I am not allowed to have:
*Alcohol, caffeine, tobacco or other stimulants
*Nuts or seeds
*Dairy
*Grains (with a couple of exceptions)
*Processed or refined foods
What I can eat:
*Unlimited amount of fresh or frozen veggies (nothing canned or dried, organic if possible, and at least half of my veggies should be raw)
*Unlimited amount of fresh or frozen fruits as long as I eat twice as many veggies (again, nothing canned or dried and organic if possible)
*Lentils, brown rice and wild rice (thank goodness!)
*Lean protein, like fish and chicken; I can cook the protein any way I wish, but nothing cured, smoked or preserved in any way (like luncheon meats); my chiropractor said I could have quinoa, too
*High-quality oils like extra virgin olive, coconut, fish, flax seed, grape seed, and real butter (really?! hooray!)
*Water
*Juice, if freshly squeezed; nothing processed or with added sugar
It's a 21-day program. During the first seven days, I'll take three supplements: seven SP Cleanse capsules three times a day(!), SP Complete (protein powder) and Whole Food Fiber. Days 8-21 will continue with the protein and fiber powders, but will switch from SP Cleanse to SP Green Food, five capsules twice a day. The powders I mix into a "shake"; I take fresh or frozen fruits and veggies and blend them into a smoothie to which I add the powders. I should have two or three of these per day. The SP Cleanse capsules are to be taken on an empty stomach or with one of my smoothies. Days 1-10 are also protein-free. You add three palm-size servings a day on day 11.
It's not too much of a stretch. The only caffeine I consume is maybe one cup of green or white tea a day. I think I can have caffeine-free herbal tea. I don't smoke, but I do like wine and beer and martinis ... I think I can refrain for a while. I only have a couple of drinks a week anyway. I haven't been drinking milk or eating cereal, but I have been mixing fruit, homemade granola and plain, organic yogurt most mornings. Grains will probably be the hardest for me. I love a cracker or bread-based snack. As for processed or refined foods, my husband and I generally shop the perimeter of the grocery store, only heading down the dried pasta and seltzer aisles. Oh, and blue corn chips and organic salsa aisle.
What I am worried about is timing my meals, snacks and shakes. You can't eat a meal for one hour after having smoothie, and once you have the smoothie, you can't eat a meal for two hours. Plus, I'll miss not having yogurt for a while.
Once the 21 days are up, there is the post-purification program, which follows the suggest meal plan from days 11-21, but allows for the systematic reintroduction of foods that weren't included. It's this part that I'm actually the most excited about. Because you reintroduce things like diary and other grains one at a time, I'll be able to determine how they affect me. And this is supposed to help you reach a "new" normal, "the healthy way you will eat and live from now on."
It's been said that it only takes three weeks to make a habit. I'm hoping that changing the way I eat during this program will help change the way I view what I eat in general, how much I eat and how certain foods make me feel.
To the veggie-copter!
Just a note: Standard Process has not in any way asked me to write about my experience or their products. They have not provided me with supplements for that or any other purpose.
I am not allowed to have:
*Alcohol, caffeine, tobacco or other stimulants
*Nuts or seeds
*Dairy
*Grains (with a couple of exceptions)
*Processed or refined foods
What I can eat:
*Unlimited amount of fresh or frozen veggies (nothing canned or dried, organic if possible, and at least half of my veggies should be raw)
*Unlimited amount of fresh or frozen fruits as long as I eat twice as many veggies (again, nothing canned or dried and organic if possible)
*Lentils, brown rice and wild rice (thank goodness!)
*Lean protein, like fish and chicken; I can cook the protein any way I wish, but nothing cured, smoked or preserved in any way (like luncheon meats); my chiropractor said I could have quinoa, too
*High-quality oils like extra virgin olive, coconut, fish, flax seed, grape seed, and real butter (really?! hooray!)
*Water
*Juice, if freshly squeezed; nothing processed or with added sugar
It's a 21-day program. During the first seven days, I'll take three supplements: seven SP Cleanse capsules three times a day(!), SP Complete (protein powder) and Whole Food Fiber. Days 8-21 will continue with the protein and fiber powders, but will switch from SP Cleanse to SP Green Food, five capsules twice a day. The powders I mix into a "shake"; I take fresh or frozen fruits and veggies and blend them into a smoothie to which I add the powders. I should have two or three of these per day. The SP Cleanse capsules are to be taken on an empty stomach or with one of my smoothies. Days 1-10 are also protein-free. You add three palm-size servings a day on day 11.
 |
| A serving of supplements |
What I am worried about is timing my meals, snacks and shakes. You can't eat a meal for one hour after having smoothie, and once you have the smoothie, you can't eat a meal for two hours. Plus, I'll miss not having yogurt for a while.
Once the 21 days are up, there is the post-purification program, which follows the suggest meal plan from days 11-21, but allows for the systematic reintroduction of foods that weren't included. It's this part that I'm actually the most excited about. Because you reintroduce things like diary and other grains one at a time, I'll be able to determine how they affect me. And this is supposed to help you reach a "new" normal, "the healthy way you will eat and live from now on."
It's been said that it only takes three weeks to make a habit. I'm hoping that changing the way I eat during this program will help change the way I view what I eat in general, how much I eat and how certain foods make me feel.
To the veggie-copter!
Just a note: Standard Process has not in any way asked me to write about my experience or their products. They have not provided me with supplements for that or any other purpose.
Tuesday, September 7, 2010
Foods for Fall
Protect yourself with pumpkin pie
Orange-colored vegetables such as sweet potatoes, winter squash, pumpkins, carrots, and red and orange peppers echo the colors of changing leaves. They contain an important chemical called beta-carotene. Our intestines turn beta-carotene into vitamin A, which along with vitamins E and C, is a powerful antioxidant.
A nutritional rainbow
Other deeply-colored vegetables like broccoli, beets and spinach add to a nutritional rainbow that acts as a storehouse of these protective chemicals. Antioxidants are important because they apparently counteract molecules that damage body tissues, known as "free radicals." Free radicals are produced naturally by the body, but increase when we are exposed to pollution, certain foods and emotional stress.
Eat for protection
The most richly-colored fruits and vegetables are famous for containing many nutrients that protect against free radicals as well as bacteria, viruses, and toxins. So when choosing fresh foods this fall, look for those that are brightly colored.
Orange-colored vegetables such as sweet potatoes, winter squash, pumpkins, carrots, and red and orange peppers echo the colors of changing leaves. They contain an important chemical called beta-carotene. Our intestines turn beta-carotene into vitamin A, which along with vitamins E and C, is a powerful antioxidant.
A nutritional rainbow
Other deeply-colored vegetables like broccoli, beets and spinach add to a nutritional rainbow that acts as a storehouse of these protective chemicals. Antioxidants are important because they apparently counteract molecules that damage body tissues, known as "free radicals." Free radicals are produced naturally by the body, but increase when we are exposed to pollution, certain foods and emotional stress.
Eat for protection
The most richly-colored fruits and vegetables are famous for containing many nutrients that protect against free radicals as well as bacteria, viruses, and toxins. So when choosing fresh foods this fall, look for those that are brightly colored.
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