Tag Archives: Healthy eating

7 Diseases the Amazing Beet Can Help You Fight Off and 7 Ways to Enjoy Beet

Beet is well known as a liver and blood cleanser. Due to its high-antioxidant, anti-inflammatory properties, it has been linked to the prevention of lung, liver, colon cancer and many diseases.

Simple ways to incorporate beet into your diet include:

  1. Make an immune-boosting smoothie with beet, lemon, ginger, and raspberries
  2. Make a healthy side dish with roasted beet
  3. Add grated beetroot into your big salad
  4. Add fresh beet leaves into your big salad
  5. Steam beet, broccoli, cauliflower, tofu together and serve over brown rice or quinoa
  6. Make a beet and carrot soup
  7. Make a Beet Latte with beet juice, almond milk, ginger, and honey/maple syrup

Know these 5 things about Eggs

1. Eat Eggs occasionally, but not Egg Beaters
2. Pastured Eggs are ideal (Buy at Fairway Market)
3. Second choice: Organic or Free-Range Eggs
4. Top 5 nutrients in Eggs:
?Sulfur – boost Skin and Joint Health
?Vitamin B12- boost Energy and fight Depression
?Choline- boost Energy and Brain Health
?Vitamin D- boost Immunity and Bone Heath
?Lutein- boost Vision Health
5. Egg yolk contains most of these vitamins and minerals

Understand Egg Label

Photo by The Humane Society of The United States

Read more about eggs and choline in my Eat Eggs blog post.

Fall Pumpkin Pancakes with Mixed Berries Sauce

Pumpkin Pancakes

INGREDIENTS- Pumpkin Pancakes

  • 1 cup organic spelt flour (I used Arrowhead Mills’s. You may also use other whole grain flour)
  • 1 tsp pumpkin pie spice
  • ¼ tsp salt
  • 1 Tbsp ground flaxseed meal + 3 Tbsp of water (Let sit for 5 minutes before adding to your recipe. You may also use 1 whole egg if you don’t have flaxseed meal)
  • 1 cup calcium-fortified almond milk (I used Blue Diamond Almond Cashew Blend)
  • 1/2 cup pumpkin puree (I used 365 100% Pure Pumpkin)
  • ½ tsp almond extract (I used Simply Organic’s. You may also use vanilla extract)
  • 1 Tbsp coconut oil

INSTRUCTIONS

  1. Mix the dry ingredients together in a bowl.
  2. Add wet ingredients into the bowl and stir until well-blended.
  3. Heat cast iron skillet over medium heat. Oil surface with Coconut oil spray.
  4. Pour 1/2 cup batter into skillet. Cook for about 2 minutes on each side.
  5. Serve with mixed berries toppings.

INGREDIENTS- Mixed Berries Sauce

  • 1 cup organic strawberries
  • 1 cup organic wild blueberries
  • 1 Tbsp Raw Honey or Maple Syrup
  • 1 Tbsp water

INSTRUCTIONS

  1. Simmer all ingredients in a small saucepan over low-medium heat for 3-5 minutes.
  2. Stir often to keep from burning.

Healthy Eating for the Holidays

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7 Tips for avoiding over-indulgence at Holiday parties:

  1. Spend time making conversations instead of stuffing yourself with foods/drinks.
  2. Have a 200-350 Kcal snack before you arrive the party (ex. a handful of nuts, a non-fat Greek yogurt with 1 Tbsp of flaxseed/chia seed/fresh chopped berries, a piece of fruit with 1 Tbsp natural Almond Butter).
  3. Suggest guests to bring a healthy dish along with recipes to share with friends and family.
  4. Limit alcohol consumption. Choose wine or straight spirits over mixed drinks or beer. Have at least a glass of water in between drinks.
  5. Eat slowly and enjoy every bite of your meal.
  6. Stick with the 3 bites rule if you want to have cheat foods (ex. high calorie pie).
  7. Have fun and dance off the calories with friends and family.

Holiday Meals

Holiday Food Choices:

EAT MORE

  • Vegetable or Fresh Fruit Salad with light dressing (ex. Greek yogurt)
  • Steamed/Roasted Vegetables
  • Mashed sweet potato/pumpkin
  • Boiled Fish/Chicken breast/Turkey breast
  • Water

EAT LESS

  • Eggnog/Soda/Juice
  • Gravy/Cream/Butter sauce
  • Baby ribs
  • Holiday pies/cakes/bread pudding
  • Fried Foods
  • Alcoholic beverages