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Your Spring Secret to Feeling Lighter

Are you feeling a little heavier right now?

Depending on where you live, you may have hibernated during the winter months eating heavy foods to feel warm, resting more than usual, and getting less physical activity.

Now that spring is here, do you want to feel lighter and have more energy
for whatever fun is in store? Check out spring vegetables that are in season.

These vegetables have absorbed energy from the sun and nutrients from the soil which they will graciously share with you. They will help you lighten up!

Some of the many spring vegetables include asparagus, cabbage, collards, peas, snap beans, and spinach. Check your local farmers market or grocery store’s local selection for other vegetables available in your area.

Let’s take a closer look at one of the spring veggies, asparagus.

According to the Michigan Asparagus Advisory Board:
Asparagus is one of the most nutritionally well-balanced vegetables in existence. It leads nearly all produce items in the wide array of nutrients it supplies in significant amounts for a healthy diet.

Asparagus is the leading supplier among vegetables of folic acid. A 5.3 ounce serving provides 60% of the recommended daily allowance for folacin which is necessary for blood cell formation, growth, and prevention of liver disease. Folacin has been shown to play a significant role in the prevention of neural tube defects, such as spina bifida, that cause paralysis and death in 2,500 babies each year.

Asparagus is:
* Low in calories, only 20 per 5.3 oz. serving, less than 4 calories per spear
* Contains no fat or cholesterol
* Very low in sodium
* A good source of potassium
* A source of fiber (3 grams per 5.3 oz. serving)
* An excellent source of folacin
* A significant source of thiamin
* A significant source of vitamin B6
* One of the richest sources of rutin, a compound which strengthens capillary walls
* Contains glutathione (GSH) one of the most potent anticarcinogens and antioxidants found within the body

Its wealth of nutrients, fiber and very low sodium and calorie content make asparagus a nutritionally wise choice. Be sure tocheck their site for additional information and recipes.

So the next time you’re food shopping, pick up that handful of asparagus and try the easy recipe below! Don’t you feel lighter already?

Just so you know.
In case you’ve never eaten asparagus before, some people do experience unusual smelling urine shortly after eating. It is harmless and passes quickly and if you’re interested in learning more about this, google “asparagus urine”.

Would you like to know more about the 7 Keys? Click here to sign up for your f*ree special report, the “7 Keys Every Woman Needs to Unlock Her Healthier, Happier Life™”. And for even more support, you will receive the weekly Live Your Healthy Life newsletter with tips, helpful resources, and recipes.

Removing the Confusion from Choosing Healthier Foods

Have you been bombarded with all the health information about different foods, nutrients, additives and preservatives and are you feeling more confused than ever?

All you know for sure is that you have made the decision to buy healthier foods for you and your family. Then when you’re at the grocery store you are not sure what to buy. Wouldn’t it be great if there was a quick and easy way to help you decide?

Now there is and it’s called NuVal.

NuVal™ is a way of ranking the nutritional value of foods from 1-100, with 100 being the highest. And it’s not just for packaged, processed foods but also fruits, vegetables, fish, meat and dairy. And the great thing is, this system was developed by an independent panel of nutrition and medical experts.

To make it easy to use NuVal™, the symbol ranking a food is on the price label. This makes it super easy to compare one item to another, like two cereals, to see which has more nutritional benefits and fits within your budget.

By using this great resource you can shop healthier, quicker and feel comfortable about the decisions you make. And it’s a great way for your kids to learn about all the different foods too!

Also be sure to visit the NuVal™ websitefor lots of great information.

The site has things like Trading Up Tipswith examples of foods and the benefits of the higher rated ones. There’s also a way to check to see if you have a storeclose to you that is using NuVal™, and if there isn’t, their site has ways for you to let your store know you would like for them to add NuVal™.

And don’t miss the great game called “Nutrition by the Numbers” . Play it to find out how nutritionally informed you are. What you learn may surprise you!
Would you like to know more about the 7 Keys? Click here to sign up for your f*ree special report, the “7 Keys Every Woman Needs to Unlock Her Healthier, Happier Life™”. And for even more support, you will receive the weekly Live Your HealthyLife newsletter with tips, helpful resources, and recipes.

Spring Into Glorious Leafy Greens

Leafy greens are some of the easiest and most beneficial vegetables to add to your daily meals. And don’t forget they are very economical.

Glorious leafy greens include kale, collard greens, swiss chard, mustard greens, arugula, dandelion greens, broccoli rabe, watercress, beet greens,bok choy, napa cabbage, green cabbage, spinach and broccoli.

So why would you want to eat them? Because they are nutritional superfoods and taste great! If you have made some and didn’t care for the taste, it could be how they were prepared. See the Green Book Tip below for a great source to make incredible tasting greens.

They are very high in calcium, magnesium, iron, potassium, phosphorous and zinc, and are a powerhouse of vitamins A, C, E and K. They are crammed full of fiber,
folic acid, chlorophyll and many other micronutrients and phytochemicals.

Their color is associated with spring, which is a time of renewal and refreshing, vital energy.

In traditional Asian medicine, the color green is related to the liver, emotional stability and creativity.

Greens aid in purifying the blood, strengthening the immune system, improving liver, gall bladder and kidney function, fighting depression, clearing congestion, improving circulation and keeping your skin clear and blemish free.

Leafy greens are the vegetables most missing from the American diet, and many of us have never eaten them or learned how to prepare them.

Start with the very simple recipe below. Then each time you go to the market pick up a new green to try.

A client who had started adding greens mentioned she hadn’t had them lately and she missed them. Soon you’ll have your favorites and wonder how you ever lived without them!

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GREEN BOOK TIP: If you love cookbooks, check out *Greens Glorious Greens!* by Johnna Albi & Catherine Walthers. I love how it is broken down by the type of green, and is full of info, tips and recipes. The Spaghetti with Carmelized Red Onions, Tomatoes and Escarole on page 149 is a real winner!

Would you like to know more about the 7 Keys? Click here to sign up to receive your f*ree special report, the “7 Keys Every Woman Needs to Unlock Her Healthier, Happier Life™”. For more support, you will also receive the weekly Live Your Healthy Life newsletter with a 7 Key article and associated tips, helpful resources and recipes.

Why You Don’t Want To Cut Out All Oils and Fats

 

Not all oils and fats are created equal!

Heavily processed, hydrogenated, “trans” fats and oils that are used in prepared, packaged foods can be extremely damaging to the body.
However, fats and oils from whole foods and other high-quality sources can steady your metabolism, keep hormone levels even, nourish your skin, hair and nails and provide lubrication to keep your body functioning fluidly.

Your body also needs fat for insulation and to protect and hold your organs in place. A healthy percentage of high-quality fat in a meal satisfies and leaves feelings of energy, fulfillment and warmth.

When there are excess fats and oils in the diet, especially heavily processed fats, symptoms can include weight gain, skin breakouts, high blood pressure, liver strain and an overall feeling of mental, physical and emotional heaviness.

Signs of insufficient high-quality fats are brittle hair and nails, dry skin, hunger after meals and feeling cold.

There are many sources of healthy fats and oils.

For sautéing and baking, try butter, ghee (clarified butter) or coconut oil because they do not break down when used at high temperatures.

When sautéing and stovetop cooking at moderate temperatures, try organic extra virgin olive oil.

Oils like flaxseed, sesame, toasted sesame, walnut and pumpkin seed are best used unheated in sauces or dressings on top of salads, veggies or grains.

Other healthy fats are found in whole nuts and seeds and in their butters like almond butter or tahini. Whole foods such as avocados, olives and coconuts are great sources of healthy fat, along with wild salmon and omega-3 and omega-6 organic eggs.

Experiment with these healthy fat sources and see which agree with you and leave you satisfied.

When selecting oils, buy the highest-quality organic products you can afford, since cooking oils are the backbone of so many dishes. Good words to look for on the label are organic, first-pressed, cold-pressed, extra-virgin and unrefined. Words to avoid are expeller-pressed, refined and solvent extracted.

Adapted from Institute of Integrative Nutrition

Would you like to know more about the 7 Keys? Click here to sign up to receive your f*ree special report, the “7 Keys EveryWoman Needs to Unlock Her Healthier, Happier Life™”. For more support, you will also receive the weekly Live Your HealthyLife newsletter with a 7 Key article and associated tips, helpful resources, and recipes.

Simplify Your Life & Save Money by Cooking

Fresh Vegs“When baking, follow directions. When cooking, go by your own taste.” Laiko Bahrs

With everything that’s going on these days have you changed how you are living your life? Have you stopped getting coffee at the drive-thru on the way to work or the gym? Have you told the kids that you’ll be making fewer stops at the fast food place?

Are you looking for ways to save money? Did you know that not only can you save money by cooking at home but it doesn’t have to be complicated?

Maybe you think you don’t have time to add another thing to your to-do list. But with a little planning you can not only save money, but feed your family great tasting nutritious food and not spend lots of time in the kitchen.

Here’s how:
1. Use whole foods

~ Buy whole foods, the ones you find around the outer edge of the grocery store. You’ll find fresh herbs, fruits, vegetables, meat, chicken, fish and dairy.
~ Add some things from the bulk bins like grains, beans and nuts (a huge money saver!).
~ If you’re really pressed for time get some canned beans and frozen vegetables.
~ Don’t forget to throw in something new to try.

2. Prepare them simply

~ You don’t need lots of recipes with long lists of ingredients. Save the complex, full of ingredient recipes for when you have the time to enjoy the whole experience.

3. Make large batches

ahead of time of the things that take a while to cook like beans and grains. Yes they do take time, but it’s on the stove time not you actively being involved time. They’ll be ready when you get home so you can quickly put all the pieces together. Use a quick cook method for the other ingredients and make extra to have leftovers for lunch/dinner the next day or later in the week.

4. Add flavor

I’ve heard women say they wish their families would all eat the same thing. They’re tired of making different meals and listening to all the complaining. So how about letting everyone season their own meal? Prepare the food simply and have favorite condiments, spices and dressings on the table. Everybody gets to decide how much and what flavors they want to add. This helps make it easier on you and everybody’s happy!

Take a little time to plan ahead to save yourself time and money starting this week!

Would you like to know more about the 7 Keys? Click here to receive your f*ree special report, the “7 Keys Every Woman Needs to Unlock Her Healthier, Happier Life™”. And for more support, you will receive the weekly Live Your Healthy Life newsletter with tips, helpful resources, and recipes.

 

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