Are you NUTS!

Are you NUTS??
 

 

Nuts, including almonds, are definitely back in favor as they are a powerhouse of nutrition.  Most nuts are a good source of fiber protein and healthy fats. You will see in the chart below that all nuts are NOT created equal. My two top favorite nuts are almonds and walnuts.

 

While almonds contain a significant amount of fat, researchers have determined that the type of fat in almonds, monounsaturated fat, is known to be a good fat. Almonds can be beneficial in preventing cardiovascular disease by lowering LDL levels, preventing after meal rises in blood sugar and may help you with weight control/weight loss.  Aside from healthy fats, almonds are an excellent source of protein and contain vitamin E, a powerful antioxidant; potassium, a mineral many Americans do not consume enough of; and the trace minerals- magnesium (my favorite), manganese and copper.  There are many ways to include almonds in your diet including almond milk, almond butter, and the whole nut variety.

 

Got Seaweed?

Sea Vegetables

 

Have you ever eaten seaweed?  I’m sure all of you have, but you may not have known it.

 

Seaweed has amazing properties! Sea vegetables are one of the richest sources of minerals in the vegetable planet. J

Sea vegetables or seaweed are marine algae which are abundant all over the world.  They are among the most ancient life forms on earth.In many parts of the world, they have been harvested and eaten long before land-based agriculture occurred.

 

Many health benefits have been suggested for sea vegetables.

-They are virtually fat-free making them low in calories.

-They are also rich in minerals calcium, phosphorous, magnesium, iron, iodine, potassium, and sodium.

 

Example: ¼ C. cooked hijiki contains greater than ½ of the calcium found in 1 C. of milk, and contains more iron than one egg. WOW!!!

-Vitamins A, thiamin (B1), riboflavin (B2), pyridoxine (B6), B12, C, and E are also found in seaweeds.  Seaweed also contains a substance (ergosterol) that converts to vitamin D in the body.

 

-They are also an excellent source of a complete vegetable protein.  Seaweed is a complete protein meaning that one does not have to combine other vegetable proteins to make it a complete protein (also with rice and beans).  This is great for a vegetarian!

 

-Other key nutrients are carotene, chlorophyll (antioxidants), enzymes, and fiber.
Other benefits are that seaweeds can help reduce cholesterol and also remove metallic and radioactive elements from the body- removal of strontium.

 

-Seaweed can also help to prevent goiter because of its iodine content.  Those with thyroid conditions may want to avoid preventing excess iodine intake. While seaweed contains some sodium due to its natural milieu (saltwater), excessive intake should be avoided by those on sodium-reduced diets.

 -A final possible benefit is that seaweed has antibiotic properties that have shown to be effective against penicillin-resistant bacteria.

 

Seaweed Salad Recipe:

 Ingredients:

• 3/4 ounce dried wakame seaweed ( whole or cut)
• 3 tablespoons rice vinegar ( not seasoned)
• 3 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 teaspoon sugar
• red pepper flakes
• 1 teaspoon finely grated ginger
• 1/2 teaspoon minced garlic
• 2 scallions, thinly sliced
• 1/4 cup shredded carrot
• 2 tablespoons chopped fresh cilantro
• 1 tablespoon sesame seeds, toasted

• Soak seaweed in warm water to cover, 5 minutes. Drain, rinse then squeeze out excess water. If wakame is uncut, cut into 1/2-inch-wide strips.
• Stir together vinegar, soy sauce, sesame oil, sugar, pepper flakes, ginger, and garlic in a bowl until sugar is dissolved. Add the seaweed, scallions, carrots, and cilantro, tossing to combine well. Sprinkle salad with sesame seeds

Here is a link to favorite seaweed to snack on!!

http://www.gimmehealth.com/

ARE YOU HAVING TROUBLE LOSING WEIGHT?

HAVING TROUBLE LOSING WEIGHT?

Why do so many people fail when they diet? As a practicing registered dietitian working in the field for over 12 years, I know many of my clients have tried every diet under the beautiful Tuscany sun and managed to gain all of their weight back.

From Atkins to South Beach, all the way to cleanses, juicing, and Paleo, many people continually fail at losing weight and resort to their ice cream and late night snacking routine, feeling hopeless yet again.

The common denominator to fad diets is willpower. When you try and change something so big in your life and our culture, the strength of one’s willpower can prove to be insufficient.

 Let’s talk about what you really need to change to be successful:

1) Habit formation is important to making any changes in life. Every month there is either a new weight loss book or a new fad diet that hits the streets and have trend-chasers starting yet another diet. Diets fail because they really do not change the way we view and think about food. In order to make permanent emotional and physical changes with food we need to change our habits and our thought pattern.

2) Meal plan. You need a good meal plan in order to ensure adequate vitamins, minerals, and overall nutrition so that you have adequate energy levels to sustain you. This is where I recommend going to a Dietitian/Nutritionist to guide you on your initial journey. Some RDs take insurance and others will have you pay out of pocket. Bottom line… it’s worth the investment.

3) Accountability. Get a buddy. Ask your sibling, family member, friend or spouse. Hold yourself accountable one way or another. It makes a big difference when trying to adopt new habits and lifestyle changes when you have a buddy.

4) One small change. Please, please, please. Make one small, realistic change at a time. Even if it is as simple as adding a vegetable to your breakfast routine or drinking one big glass of water before every meal. Start with one or two changes every week.

Listen to this! A study published in the Annals of Behavioral Medicine found that participants who made one small change in their food choices and/or physical activity each week (such as drinking one fewer can of soda/juice) lost more than twice as much belly fat, 2½ more inches off their waistlines, and about 4 times more weight during a 4-month program, compared with those who followed traditional calorie-restriction and physical-activity guidelines.

How about them apples…

DATE BALL RECIPE!

For those of you who asked for the recipe.. Here you go!

 

My favorite date balls!!

 

Great for road trips, quick snacks on the go, post or pre-workout snacks, and middle of the day sweet tooth satisfaction. Mmmmmmmmm…

 

Ingredients:

• 2 cup pitted dates (soaked in hot water for 15 minutes) or until soft.
• 1 cup almonds (I like mine roasted)
• 1 Tbsp coconut oil
• ½ cup cashews
• ½ cup peanuts
• 1 Tbs. vanilla extract (optional)
• Shredded coconut (optional)
• Sea Salt (optional)

1. Place dates in small bowl, and cover with 3/4 cup boiling water. Let stand 15 minutes. Drain.

2. Add coconut oil in with the dates and blend them up together to form a smooth consistency. If you plan to use vanilla extract, add vanilla in this step.

3. Process all nuts in food processor until finely chopped. I like to process the nuts separately into different textures and sizes. It’s nice to have different textures in your date balls. Sometimes I even process the peanuts into smooth peanut butter.

4. Don’t be scared to get your hands dirty.  Roll date mixture with the nuts into tablespoon-size balls. You can make them as dense as you want them.

5. Keep in fridge or freezer. I like the texture best when it is in the freezer.

Coconut water: A current health trend, but is it worth it?

Coconut water:  A current health trend, but is it worth it?

 

 

The clear liquid from the center of a coconut has been ascribed as a healthier alternative to sports drinks because of its ability to hydrate.  So is this current heath trend worth the cost?  You decide.

	Coconut Water	Water
Fat	0	0
Cholesterol	0	0
Calories	60 (11-oz.)	0
Potassium	569 mg. per serving	0
Cost	$2-$3 per bottle (about 25 cents per oz.)	$0-$3 per bottle

 

Clearly, water is a better choice of beverage in terms of calories, though coconut water has less sugar than many sports drinks and fruit juices and it has much less sugar than sodas.

We can’t ignore the real health benefit of coconut water, it’s high potassium content of 569 mg per serving.  Most Americans do not consume enough potassium which is necessary for heart health.  However, one large banana contains almost as much potassium at 422 mg; and the consumption of 5 servings of fruits and vegetables per day will help you meet or exceed your daily potassium needs. 

Plain coconut water could be a good choice for adults and kids who struggle to get their daily servings of potassium from fruits and vegetables or for people who are looking for alternate ways to stay hydrated. But since it is not a calorie-free beverage, don’t overdo it. One a day is more than enough.

So, if you are tempted to purchase some coconut water, consider a banana and a glass of water instead; they’re a fraction of the cost with comparable benefits. 

 

If you are going to buy some coconut water, here are a few brands that I recommend:

-Taste Nirvana (my favorite), http://www.tastenirvana.com/

-365 Everyday Value Coconut Water, http://www.wholefoodsmarket.com/

-Harmless Harvest, http://www.harmlessharvest.com/

 

 

Eggless Eggsalad

Hello my friends! Well, for 40 days I am going Vegan and removing all added sugar from my diet. This is definitely going to be a challenge but I am curious to see how this plant based vegan diet will effect my blood pressure and make me feel overall.

 

*This recipe rocks. I bet even my meat-loving friends will love this recipe.

Eggless Egg salad

Vegenaise Mayo Recipe:

§  1/2 cup full-fat soy milk (unsweetened and non-flavored)

§  1/4 teaspoon apple cider vinegar

§  1/4 teaspoon honey {or light organic agave or maple syrup if you are vegan}

§  1/2 teaspoon lemon juice

§  1/8 teaspoon Dijon mustard

§  1/2 cup grapeseed oil

§  1/2 cup plus 2 tablespoons extra virgin olive oil

§  Sea salt and black pepper to taste

Directions:

Place all the ingredients except the oil in a blender and blitz on high-speed until creamy and combined. With your blender on a low speed, slowly stream in the oil to emulsify the mixture. Scrape down the sides of your blender, mix again, and season to taste, adding more salt, pepper, lemon, or mustard as needed. If your mix comes out too thick, add a splash of water or almond milk. If it comes out too thin, add a bit more olive oil or grapeseed oil. It will thicken significantly as it chills in your fridge. Give the jar a good shake before you enjoy it.

Note: The soy milk seems to work best here, providing a thicker result than any other non-dairy milk.

 

To make the egg salad:

Get extra firm tofu. Drain water out. Crumble with hand or mash with fork.

Add Vegenaise in with crumbled tofu and fold into mixture.

I added fresh herbs and garlic powder and fresh ground pepper and a smidge more Dijon mustard.

Refrigerate and enjoy J

Katnutrition.com

 

Chocolove

 

 

What can I say, I love chocolate and am happy to say I enjoy a little piece of chocolate every day. 

Valentine’s Day has come and gone. Whether it was a box of truffles from Godiva or some chocolate-covered strawberries, there is a very good chance you were filled with the sweet goodness this past month.

 

And I have good news— chocolate is made from a functional food!

You may wonder, what is a functional food? Well, a functional food has a potentially positive effect on health beyond basic nutrition.  It’s like using food as medicine.  Chocolate’s health benefits are largely attributed to polyphenol compounds called flavonoids—the same family of substances that are in tea, red wine, grape juice and other plant foods—which have antioxidant, anti-inflammatory, and anti-clotting properties.

Eating 1 to 2 ounces of dark chocolate daily may result in health benefits such as lower blood pressure, according to some research. However, any benefits from flavonoids must be considered against the calories, fat, and sugar you’ll get from chocolate.  Every second, 100 pounds of chocolate is eaten in America! Sure, the benefits of chocolate  are real but please keep in mind, if you are sitting around indulging in chocolate every day (and it is not dark chocolate), it may take a toll on your health in the long run.

Bottom line on regular chocolate consumption: Keep it simple, keep it dark, and keep it small. And enjoy the benefits!