Monday, December 29, 2014

Deep Dish Mini Pizzas

 
By Coach Maria - Salus Nutritionist & Food Expert
 
Want to have a tasty appetizer or snack items for when guests are coming over?
 
These deep dish mini pizzas are not only easy to make, but all you need is a muffin tin!
 
Ingredients
8 servings
 
1 c tapioca flour (arrowroot works as well)
3 Tblsp coconut flour
3 Tblsp ground flax meal
1 egg
1/3 c coconut oil
1/3 c warm water
1 tsp baking powder
dash sea salt
1/2 tsp minced garlic
1/2 tsp Italian seasoning
Pizza toppings of choice
 
Preheat oven to 350.
In a bowl, mix together tapioca and coconut flour, baking powder, salt, garlic, Italian seasoning and flax.
Add warm water and mix well.
Add desired pizza toppings and either mix into batter or wait until after batter is baked the first time.
Grease muffin tins and pour batter in half way.
Bake for 8-10 minutes or until toothpick comes out clean.
Remove from oven and, if you haven't added all the pizza toppings to batter, add toppings and bake an additional 5 minutes.
Done.
 
 
 
Nutritional Data Per Serving:
 
Protein:    1g
Carbs:    17g
Fat:          7g
Sugars:    1g
 
Nutritional data are estimates and may vary
 
 
 

Monday, December 22, 2014

Common Sense Nutrition


By Coach Maria - Salus Nutritionist & Food Expert

Surprisingly, when talking or dealing with nutrition, common sense takes a back seat.

Read on for a common sense nutrition plan that will produce amazing results in your health and body composition!
  • Eating Every 2-3 Hours - you don't need to do it!
Contrary to what you hear, you do NOT need to eat constantly around the clock to lose weight.  Eating frequent, smaller meals have been found to have little to no effect on fat burning or weight loss.
Not only is it inconvenient, but the majority of people, it is unnecessary.  By simply eating when you're hungry and choosing healthy options that are nutrient dense, your body will look and feel as it should.
  •  Eggs - ranking among one of the healthiest foods you can eat!
Eggs have been unfairly criticized because of the cholesterol content in the egg yolk.  The biggest myth surrounding eggs and cholesterol is that when healthy adults consume the egg yolk, their lipid cholesterol increases. 
Almost all the nutrients in the egg are found in the yolk and avoiding them or the egg entirely is one of many mistakes people make regarding nutrition.
  • Sugary Drinks - the most fattening and health-deteriorating beverage you can drink.
Consuming added sugar in our diets is probably the worst thing we could do in our nutrition.  Getting it in liquid form is even worse.
When consuming liquid sugar, the brain does not register the calories in the drink but it creates a craving for more calories and typically more sugary calories.
Probably one of the most fattening junk "foods" out there, sugary drinks like soda and sugary sport drinks will cause nothing but problems with your health and weight.
  • Low-Fat - the most misunderstood label that most certainly does not mean "healthy".
The low-fat diet that has been hammered into our heads over the past decade (or more!) has been a miserable failure.  You will find every food product in a low-fat version and many people fall into the trap that "low-fat"="healthy".  However, this movement has only created more health and weight problems than ever before.
Removing the fat from foods make them taste rather bad, so manufacturers add sugar to make the flavor palatable - not just a bit of sugar, a lot of sugar.
Foods that are naturally low-fat like fruits and vegetables are fantastic, but the processed foods that are labeled as low-fat are loaded with ingredients that are unhealthy.
  • Fruit Juice - can be as bad as sugary drinks.
Many people think fruit juice is healthy and, in its most simplest form, it can be ok to have every once in a while, but should be treated as a sugar source and not as a hydration tool.
Unlike the whole, intact fruit, juice contains no fiber and no chewing resistance to mitigate the sugar levels in the body, making it very easy to consume excessive amounts of sugar when drinking the juice.
If you're trying to avoid sugar for health/weight issues, you should consider avoiding fruit juices as well. The tiny amount of antioxidants that you might be getting from it is not worth the large amounts of sugar.
  • Weight Loss Supplements - almost always never work.
We are inundated with ads and commercials for weight loss supplements.  There are lots of claims of magical results with little effort and the simple truth is that they just don't work.
Even if the rare supplement does something initially, the effect is so tiny, it is never noticeable.
The best and most lasting way to lose weight is to put the work in by adopting a lifestyle change - something that you can adhere to for a lifetime.  Healthy eating plan and a consistent exercise routine.
  • Calorie Counting - is not something you need to do.
Yes, calories matter, but counting them is not a necessary tool that everyone needs or should use.
Instead, concentrating on the quality of food you eat, avoiding processed foods and sugars elicit incredible results all by themselves.
Many people have experienced weight loss simply by increasing their protein intake at each meal - this has been done with no caloric restriction whatsoever.
  • Refined Vegetable Oils - should be avoided and replaced with healthy oils.
Refined vegetable oils like soybean, canola and corn, use extremely harsh and high processing methods to remove the oils from the seed.
This process creates an oil that is highly pro-inflammatory that cause oxidative stress in the body.
They contain a high amount of omega-6 fatty acids (which cause inflammation).
Instead, look for healthy oils like coconut, avocado, and even olive oil (as long as it is used with cold food prep only, since heating olive oil causes the oil to oxidize).
  • "Organic" and "Gluten-Free" - not always the health food you think it is.
Just because something on a package claims to be organic and/or gluten-free, it doesn't mean it's actually healthy or even good for us.
Now, I'm not talking about naturally organic or naturally gluten-free products, but the products that are processed and packaged - they are, often times, made with unhealthy ingredients that are detrimental to our health.
Gluten-free junk food is still junk food, and organic sugar is still sugar
Purchasing a pre-made gluten-free dinner from the frozen food section is much different and less healthy than making a homemade gluten-free dinner with wholesome ingredients that mostly come from the produce and meat sections of the grocery store.
  • Red Meat, Butter, Eggs - falsely blamed for today's health issues.
How many times have you heard negative things about red meat or butter and even eggs?
The biggest health epidemic we deal with today - obesity - began somewhere around the 1980's and followed closely by type 2 diabetes.
We can all agree that both epidemics have a lot to do with our diet.
The three foods mentioned above, seemed to have taken the brunt of the blame when dealing with these health issues.
These natural foods, however, have been consumed for thousands of years and yet these health issues are relatively new.
Seems like the sensible thing to do is to look at the new foods that were introduced into our diets around that time frame - all processed foods, added sugars (including artificial and high fructose corn syrup), refined grains and vegetable oils (like trans fats).

Sources:







Wednesday, December 17, 2014

The Importance of Solitude



When was the last time you took the day for yourself?  Today the idea of taking taking time for solitude is viewed as a luxury.  This is a huge mistake, as it is actually essential to your health.  Here’s why:

  1. Solitude allows you to reboot your brain and unwind.   Without solitude your brain doesn’t have a chance to replenish itself.  Being alone allows you to clear your mind, focus, and think more clearly.
  2. Solitude allows time for reflection.  What do you want?  What are your goals?  What would you do if there were no limitations?  These are important questions to ask yourself and the fuel to living a fulfilled life.  
  3. Alone time helps your relationships with other people.  Spending time alone allows you to understand yourself and what you want in life.  This is in turn will assist you to spend more quality time with people who are on the same page (it will also help you remove the unhealthy relationships that are holding you back.) 

If you can’t take an entire day to yourself (you always can, but if you think you can’t now) don’t worry.  You still have the ability turn off your phone, get up early, or shut the door.  


Give it a try, you won’t regret it.   

Monday, December 15, 2014

Black Bean & Corn Guacamole

 
 
By Coach Maria - Salus Nutritionist & Food Expert
 
This appetizer dish was totally inspired by the California Pizza Kitchen.
When we first ordered this from their small cravings menu, I loved the flavor and the seemingly simple ingredients.
What I didn't love was the portion size - when they describe small, they really mean it.  It was enough to serve barely a quarter of a person! 
 
Easy fix, though, I could recreate this at home!
 
This recipe makes enough to feed several people with plenty of leftovers - because this is so good, you'll want to have more the following day.
 
Ingredients
serves 6
 
3 avocados, diced
1/2 c sweet corn
1/4 c black beans
1/2 c red onion, diced
1/2 red bell pepper, diced
handful of cilantro, chopped
2 small limes
1/2 tsp salt
 
Combine all ingredients except avocados and juice from only 1 lime.
Squeeze juice from remainder lime over the diced avocados and mix.
Combine corn mixture with avocado, mix gently.
Done.
You can build a guacamole tower by packing a glass ramekin or large drinking glass with the mixture and flip over a plate.  Serve with some chips (gluten free!) and you're good to go!
 
*For a spicy version:
Add a Serrano pepper, finely diced


Nutritional Information Per Serving:

Protein:     2g
Carbs:       9g
Fat:         11g
Sugars:     1g


Nutritional info are estimates and will vary

Thursday, December 11, 2014

Foods That Boost Your Mood



Not all foods are created equal.   Some foods hydrate while others suck you dry.  Some support weight loss while others promote weight gain and water retention. 

Now science proves that certain foods can Boost Your Mood.   Drew Ramsey, MD has spent his life studying the biochemistry of foods and how they affect overall health.  He even wrote a book about it.  You can learn more about the book HERE.  

1.    Swiss Chard:  This leafy green is packed with magnesium, a nutrient essential for biochemical reactions in the brain to boost your energy level.
2.    Grass fed lamb or beef:  Animals raised on grass pastures boast much higher levels of conjugated linoleic acid, or CLA.  This happy fat beats back stress hormones and protects brain cells. 
3.   Chocolate.  Specifically dark chocolate provides a boost in concentration and mood.
4.    Asparagus:  This vegetable is one of the top plant-based sources of tryptophan, which serves as a basis for the creation of serotonin, one of the brain’s primary mood-regulating neurotransmitters.
5.    Tomatoes:  Tomatoes are a great source of lycopene, a fat-soluble phytonutrient that helps protect vital brain fat, it also stops the build up of pro-inflammatory compounds linked to depression. 
6.     Pastured Eggs:  Loaded with mood-promoting omega-3 fatty acids, zinc, B vitamins, and iodide, and they will keep you full and energized. 


Enjoy, and may your foods but a smile on your face. 


(sourced from today.com & findings of Drew Ramsey)

Monday, December 8, 2014

Mayonnaise - Egg Free!

 
By Coach Maria - Salus Nutritionist & Food Expert
 
Yes, I know that purchasing mayonnaise at the grocery store is convenient.  But sometimes convenience comes at a cost.  Read the ingredients (soybean oil! sugar!) and - deep down - we all know there's a measure of guilt when we consume it.
 
Also, for those that have an egg allergy, mayonnaise is pretty much out.
 
This mayo is great for dipping your homemade fries or baked/grilled veggies or, add a bit of raw apple cider vinegar to make a creamy dressing.
 
Making your own mayo is so, so easy and the ingredients/fats are incredibly healthy - try it!
 
Ingredients
makes 1 1/4 cup
serving size: 2 tblsp
 
1/2 c coconut butter (or coconut concentrate), warmed
1/2 c warm water
1/4 c olive oil
3-4 garlic cloves
1/4 tsp sea salt
 
Place all ingredients in a blender.
Blend on high for 1-2 minutes, until thickened.
Refrigerate for 20 minutes.
 
 
Nutritional Information Per Serving :
 
Protein:   0g
Carbs:     0g
 Fat:       12g
Sugars    :0g
 
 
 

Monday, December 1, 2014

Blueberry Delight


By Coach Maria - Salus Nutritionist & Food Expert

After the grand feast that is Thanksgiving Dinner, it's easy to understand why we might want to lighten up our meals for a bit.

This blueberry delight fits the bill.

Whether for dinner, lunch, or breakfast, an omelet is easy, quick and yet can satisfy even the pickiest of eaters - especially with all the Thanksgiving day leftovers that can be used to throw into the omelet!

We're going to step away from the usual omelet ingredient choices with this sweet, soufflĂ©-like version instead.

The combination of lemon zest and blueberries are zingy and give a jam-like sweetness that doesn't overburden the taste buds into thinking it is dessert - a perfect balance!

This can be eaten out-of-the-oven warm, or at room temperature for a lazy brunch idea.

Enjoy!

Ingredients
servings 2-4

4 large eggs (yolks and whites separated)
pinch of sea salt
1 1/2 Tblsp raw honey
juice and zest of half a lemon
2 Tblsp coconut milk (yogurt will work as long as it's from whole milk)
1 Tblsp ghee (organic butter or coconut oil will work)
1/4 fresh or frozen blueberries

Preheat oven to 375 F.
Beat the egg whites until firm and fluffy.
To the yolks, add salt, honey, lemon juice and zest and coconut milk and beat until smooth.
Gently whisk a third of the egg whites into the egg yolk mixture then fold in the rest until combined (being careful not to deflate the egg whites).
Heat butter in a deep cast iron skillet.
Pour mixture into skillet and cook 1-2 minutes just until set on the bottom.
Sprinkle blueberries across the top and transfer skillet to oven.
Bake 15 minutes (or until puffed and browned on top - center should be set).
Remove from oven and let cool on rack.



Nutritional Information Per Serving:

Protein:     7g
Carbs:       6g
Fat:           9g
Sugars:     6g

Nutritional information are estimates and will vary