purple powerhouses

purple cabbage

In a salad rut?  Try adding purple cabbage to add crunch and color!

According the U.S. Department of Agriculture red/purple cabbage contains 36 different varieties of anthocyanins, a class of flavonoids that have been linked to cancer protection.  Anthocyanins are the purple pigments found in foods such cabbage, blueberries and grapes.  Not only do these purple powerhouses fight cancer they also improve heart health and brain function.  1 cup of cabbage also provides 85% of your daily vitamin C needs.  The health benefits of purple cabbage are more potent when eaten raw so it’s best to add to salads or chopped up and used for slaw.

Edamame Apple Salad with Maple Dijon Dressing

Ingredients:

2 cups purple cabbage, shredded

1 cup mixed salad greens

1 cup steamed edamame, shelled and cooled

1 cup carrot, shredded

½ gala apple, cubed

1/2 avocado

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Dressing:

2 tablespoons olive oil

1 tablespoon Dijon mustard

1 tablespoon pure maple syrup

1 lemon, juiced

salt and pepper to taste

Directions:

-Combine salad ingredients in a large bowl.

-Wisk together dressing and drizzle over salad.

-Top with sliced avocado.

-Enjoy!

Voila!

Voila!

A sweet and savory salad that is bursting with flavor and flavonoids!

Check out www.beginwithinnutrition.com for upcoming events!

fat 101


fat

In the ever-changing world of nutrition fads come and go.   To prevent disease we were once taught to fear fat and choose “low-fat” or “fat-free” foods.  We took pure foods and twisted them into chemically laden fake foods for the sake of lowering the fat content.  This horribly backfired on us and caused the rates of obesity, heart disease and diabetes to climb even higher.

Our society is obsessed with losing fat that we fear eating fat.  Our bodies need fat, they CRAVE fat, give them fat!  Now, I’m not talking the fat you find in a quarter pounder and fries.  I’m talking about natural fats, mostly in the form of plants.

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Healthy fats are essential to the function of life.  For starters, fats protect our organs, aids in the absorption of vitamins, helps with brain development, keep us happy and decreases the risk of heart disease.  We are told to eat more “good” fat and decrease “bad” fat but what does that mean?

Good Fats:

Monounsaturated:  Found in foods such as olive oil, avocados and nuts.  Helps lower cholesterol and keeps blood sugars in check.

Polyunsaturated:  Found in foods such as fish, flax, nuts and seeds.  Contain omega 3 and omega 6 fatty acids, which decrease the risk of developing elevated cholesterol and high blood pressure.

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Bad Fats:

Trans fat:  “Man Made” hydrogenated or partially hydrogenated oils.  Used in processed foods due to its long shelf life.  Found in microwave popcorn, processed crackers and packaged baked goods.  Increases the BAD cholesterol (LDL) and decreases the GOOD cholesterol (HDL).  AVOID THESE FOODS

Saturated fat:  Naturally found in foods such as butter, cheese, meat and lard.  Keep these foods to a minimum to avoid elevated cholesterol and clogged arteries.

please do not continue reading if you are offended by swearing…

i couldn't say it better

i couldn’t say it better

You’ve never heard of someone becoming unhealthy or over weight from eating too many avocados or flax seeds, have you???

Here are a few options to increase healthy fats in your day!

Blend chia seeds into smoothies

Drizzle olive oil on salads or steamed veggies

Snack on trail mix

Top an apple with almond butter

Spread avocados on a sandwich

Add flax seeds and walnuts to your morning oatmeal

flax

For any questions on this topic or other nutritional concerns contact me at www.beginwithinnutrition.com

start small and keep it simple


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There is so much hype out there on taking healthy eating to the extreme.  We’re forced to believe that if we don’t make dehydrated pulp crackers, add goji berries, hemp hearts and bee pollen to everything we eat or own a super duper blender such as a Vitamix we are never going to be healthy.  Yes, I admit that I am a sucker for the “super foods” and consider my Vitamix a beloved member of the family…  However, you DON’T need these things to start living a healthier life!  Start small and don’t get overwhelmed by all the hype.

Follow these simple steps to improve your nutrition:

  1. Drink more water.  Choose water over sugar laden beverages.  A general rule of thumb is to drink ½ your body weight in ounces.  For example; if you weigh 150 lbs, drink 75 ounces (~9 cups) per day.
  2. Bulk up on fiber to keep you full all day long.  Aim for 25-30 grams of fiber per day.  Make half your plate vegetables at meals and reach for fruit for snacks.
  3. Just say NO to white processed foods such as refined sugar, white flour and white rice.  These foods lack nutrients and send your blood sugars soaring.  Instead, opt for whole grains such as brown rice, whole wheat sprouted bread and quinoa.
  4. Cut out processed meat products such as salami, hot dogs, ham and sausage.  I’m not going to lie, these foods are evil!  I know nothing says summer like the smell of dogs roasting on the grill.  Don’t worry, you can enjoy them every once in a while (if you have to) but please don’t eat them on a regular basis!

These little changes will add up and your body will thank you!  Before you know it you’ll be grabbing for that bottle of kombucha, making kale chips and purchasing a juicer :)

 

For any questions on this topic or other nutritional concerns contact me at www.beginwithinnutrition.com

carrot cake balls

hi there, happy friday!

I was inspired by the kick off of “carrot cake” season and came up with this guilt free, sweet treat just in time for Easter.  It’s a super simple recipe that is sure to satisfy that hankering for carrot cake without the added sugar and fat.

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Ingredients:

2/3 cup almonds

1/3 cup unsweetened, shredded coconut

6 pitted dates

2 carrots shredded

1/2 teaspoon cinnamon

1/4 teaspoon cloves

1 tablespoon raw honey

pinch sea salt

4 tablespoons melted coconut oil

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Directions:

1.  Put almonds in a food processor and blend until a light, fluffy flour is formed.  Remove.

2.  Blend coconut and dates until smooth.

3.  Add the almond flour back into the blender and add carrots, spices, honey and a pinch of sea salt.  Blend until combined.

4.  Slowly add the melted coconut oil and blend until a gooey paste is formed.

5.  Remove the “dough”  from the food processor and roll into bite-sized balls.

6.  Chill for an hour and enjoy!

~Store in the refrigerator or freezer~

my little helper

my little helper

vitamin “sunshine” for a healthy pregnancy

Hey Ladies,

Recent studies show that vitamin D aka the “sunshine” vitamin is essential for a healthy pregnancy.

sunshine2

According to the following article, women who do not have sufficient levels of vitamin D throughout their pregnancies may be at risk for developing gestational diabetes and preeclampisia.

Read article here:

Vitamin D insufficiency linked to adverse pregnancy outcomes.

What is vitamin D and why is it important?

Vitamin D is a fat soluble vitamin which is essential for a number of reasons.  It is mostly recognized as being important for building strong bones by helping the body absorb calcium.  It’s also been linked to decreasing incidences of cancer, MS and depression to name a few.  And, it’s essential for boosting our immune systems.

Where do I find vitamin D?

SUNSHINE!!!  Beautiful and radiant sunshine!  No wonder it feels so good to be warmed up by the sun!  Our perfectly designed bodies are made to take the sun’s rays and turn it into vitamin D.  Today so many of us are stuck inside at desk jobs and rarely see the sun.  It’s no wonder that 3 out of 4 Americans suffer from vitamin D insufficiency.

Very few foods naturally have vitamin D.  Foods that do contain vitamin D are dairy products, egg yolks, fatty fish, green leafy vegetables, fortified cereals and fortified soy milk.  However, the levels found in these foods are rather low.

How do I get adequate amounts of vitamin D?

It’s simple:

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According to the National Institute of Health, 10-15 minutes of sunshine 3 times per week should do it!  That is 10-15 minutes of sunshine WITHOUT sunscreen.  Pregnant and breastfeeding women need 600 IU per day.  So get outside and turn your face to the sun!