Posts

What do you think about cauliflower? For some, it’s a staple from grandma’s house –
but for many others, it’s simply overlooked and ignored! I’m hear to tell you, it’s all
about how you prepare it – and if you can find a few ways you love to make it, you
can enjoy all the health benefits it has to offer.

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Quinoa salad is a refreshing and healthy dish that is perfect for a light lunch or side dish. It is made with cooked quinoa, which is a nutrient-rich grain that is high in protein and fiber. Quinoa salad can be customized with a variety of different vegetables, herbs, and spices to suit your taste. but here is one of my favorites that will be enjoyed by the entire family.

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nourishing lab

I am so glad you are here right now – and that you have chosen a path to health and wellness! The path is very different for each and every one of us, but we can all achieve our goals through some simple steps.

It is about choosing TRUST over SHAME and FEAR.

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break your sugar habit

Do you consistently have sugar cravings? Do you dream of carbs, sweets, chocolate, soda, pastries, and candy? Do you feel like a failure because you can’t seem to control them?
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One of the most common questions I get from clients is, “What should I eat post-workout?” I know many of my clients look to grab protein bars or protein smoothies but many of these items can be high in high fructose corn syrup and other preservatives. Most protein powders do more harm than good because of all of the synthetic amino acids and other processed and artificial ingredients they contain.

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Almond Butter Energy Balls

recipe courtesy of spinach for breakfast

Follow link for recipe:

Embracing a “whole foods” lifestyle is fantastic! Now, if only finding the time to make it a reality were as easy…

My key to success lies in meal prepping. This involves setting aside dedicated time to cook substantial amounts of nutritious food in advance, strategically planned for use throughout the week. This way, after a busy afternoon shuttling my kids between tae-kwon-do and dance lessons, I don’t come home to empty plates staring at me, tempting me to opt for something quick and processed.

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healthy mind

Often times when we talk about fat in our foods we cast fat as the indelible bad guy—clogging arteries, elevating blood pressure, and generally ruining bathing suit season. However, it is important to note that not all fat is bad fat. In fact, our brain tissue is made of 60% fat, which means we need fat in our diet to support our brain tissue.

High quality fats, like monounsaturated fats, can address cognitive issues, and are actually heart healthy! The real villains are processed fats, like trans fats, corn oil, sunflower oil, safflower oil, soybean oil, and canola oil. These “bad fats” can be found in fruit rollups and processed Dannon yogurts, Nabisco cookies, donuts, muffins, and many other commonly consumed processed foods. Watch out for these fats because they are not food for the brain, or the rest of your body. Many processed foods that claim to be “fat free” are anything but. Manufacturers can claim a product is trans fat free, when in reality it contains up to .5 grams per serving.

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pantry veggies

Spinach:

Remember Popeye? Studies show that consumption of spinach can be helpful in reducing the risk of prostate cancer. It is rich in health promoting phytonutrients that provide antioxidant benefits. Spinach is also high in oxalic acid, so it can be helpful to boil it for a minute to reduce the levels of acidity.

1 cup provides:

Vitamin K: 987% DV
Vitamin A: 106% DV
Manganese: 84% DV
Iron: 36% DV
Copper: 34% DV
Vitamin B2: 32% DV
Vitamin B6: 26% DV
Vitamin C: 14% DV
Vitamin E: 25% DV
Calcium: 24% DV
Potassium: 24% DV
Fiber: 17% DV

Bell Peppers:

Bell peppers are an excellent source of carotenoids, especially beta-carotene and zeaxanthin, and are high in vitamin C (even more than oranges). They contain anti-inflammatory properties and provide anti-cancer benefits.

1 cup provides:

Vitamin C: 157% DV
Vitamin B6: 16%
Vitamin A: 16%
Folate: 11%
Vitamin E: 10%

Romaine:

Not all lettuce is created equal! Romaine is high in vitamin K and vitamin A, and packed with other vitamins, minerals, phytonutrients, and fiber. This is a heart healthy addition to any meal, as it can help prevent the oxidation of cholesterol. The high folic acid content is beneficial for converting bad homocysteine (contributes to heart disease) into a benign substance.

2 cups provide:

Vitamin K: 107% DV
Vitamin A: 45% DV
Folate; 32%
Molybdenum: 13% DV
Vitamin C: 5% DV
Potassium: 7% DV
Manganese: 8% DV

Beets:

Beets contain phytonutrients called betalains. They provide anti-inflammatory and detoxifying support.

1 cup provides:

Folate: 34% DV
Manganese: 28% DV
Potassium: 15% DV
Copper: 14% DV

Tomato:

Tomatoes are rich in lycopene and antioxidants, and are known to support bone health. Studies show that tomatoes are also linked with heart health because they contribute to lowering total cholesterol, LDL cholesterol, and triglycerides.

1 medium-sized whole tomato provides:

Vitamin A: 20% DV
Biotin: 24% DV
Vitamin K: 16% DV
Vitamin C: 28% DV
Vitamin B6: 5% DV
Magnesium: 5% DV
Potassium: 292mg

Mushrooms:

Mushrooms provide immune support, as well as anti-inflammatory and antioxidant benefits. They are rich in B vitamins, which provide homocysteine regulation and thus, cardiovascular health.

I add my mushrooms to stir fry or sauces for the kiddos to enjoy.

1 cup:

Copper: 40% DV
Selenium: 35% DV
Vitamin B2: 27% DV
Pantothenic Acid: 22% DV
Vitamin B3: 17% DV
Phosphorous: 12% DV
Potassium: 9% DV
Zinc: 7%
Vitamin B1: 6%

Zucchini:

Zucchini is a rich source of antioxidants and helps regulate blood sugar levels with anti-inflammatory benefits. Studies indicate they support a healthy prostate and provide anti-cancer benefits as well.

I add grated zucchini to my sauces, or grill them with a little olive oil.

1 cup:

Copper: 21% DV
Manganese: 19% DV
Vitamin C: 13% DV
Magnesium: 11% DV
Fiber: 10% DV
Phosphorous: 10% DV
Potassium: 10% DV
Folate: 9% DV
Vitamin B1: 7$ DV
Vitamin K: 7% DV
Vitamin B6: 7% DV
Vitamin B3: 6% DV

Broccoli:

The health benefits of broccoli are far reaching. They provide cancer protection, contain anti-inflammatory properties, and protect against oxidative stress. The high fiber content provides digestive support.

I add broccoli to my stir fry, or just steam it and add a little butter.

1 cup:

Vitamin K: 245% DV
Vitamin C: 135% DV
Chromium: 53% DV
Folate: 42% DV
Fiber: 21%DV
Pantothenic Acid: 19% DV
Vitamin B6: 18% DV
Vitamin E: 15% DV
Phosphorous: 15% DV
Manganese: 15% DV
Choline: 15% DV
Vitamin B2: 15% DV
Vitamin A: 13% DV
Potassium: 13% DV

Kale:

Kale is a powerhouse vegetable that is rich in antioxidants and anti-inflammatory properties. Kale contains glucosinolates that provide cancer preventative benefits, as well as cardiovascular support. It can be helpful in detoxifying the body too!

I like to use it in my juices or add it to sauces.

1 cup:

Vitamin K: 1180% DV
Vitamin A: 98% DV
Vitamin C: 71% DV
Manganese: 27% DV
Copper: 22% DV
Vitamin B6: 11%DV
Fiber: 10% DV
Calcium: 9%DV
Potassium: 8%DV
Iron: 7% DV
Vitamin E: 7%DV
Vitamin B2: 7%DV
Magnesium: 6%DV
Vitamin B1:6%
Protein: 5%
Phosphorous: 5% DV

Eggplant:

Eggplants are rich in the phytonutrient nasunin, a potent antioxidant that prevents cells from oxidative damage. It also provides cardiovascular support by reducing cholesterol levels. I like to make grilled eggplant or baba ganoush to serve with sliced veggies.

1 cup:

Fiber: 10% DV
Copper: 7% DV
Vitamin B1: 7% DV
Manganese: 6% DV
Vitamin B6: 5% DV
Vitamin B3: 4% DV
Potassium: 3% DV

Cucumber:

Cucumbers are rich in three phytonutrients: flavonoids, lignans, and triterpenes. These all provide antioxidant, anti-inflammatory, and anti-cancer benefits.

I like to use them in my juices for hydration and detoxification, as well as cut up to be served with hummus or baba ganoush.

1 cup:

Vitamin K: 19% DV
Molybdenum: 12% DV
Pantothenic Acid: 5% DV
Potassium: 4% DV
Phosphorous: 4% DV
Copper: 4% DV
Manganese: 4% DV
Vitamin C: 4% DV
Vitamin B1: 3% DV

 

 

 

 

gluten free grains

Millet:

Millet is high in copper, phosphorous, manganese and magnesium. It is one of the easiest digestible grains and acts as a prebiotic that feeds the inner bacteria in your gut. It is high in fiber and low in simple sugars. This is an amazing source of protein for vegans and non-vegans.

It is important to soak all your grains for atleast 8 hours to remove the phytic acid. Phytic acid when eaten binds to the minerals zinc, iron, calcium, magnesium, chromium and manganese in the gut unless it is soaked. Our body does not produce the enzyme necessary to break down phytic acid. Soaking them will remove the phytic acid which plays an essential role to the plant as a vital energy source but is considered an anti-nutrient for us. The minerals mentioned above will become bound to phytic acid if the grain is not soaked. Bound minerals can not readily be absorbed in the body and can result in mineral deficiencies.

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