Perfect Post-Workout Smoothies

 Sip and Recover

You've pounded the pavement, held your poses, pedaled up that last hill, and lunged until you felt the burn. Now, it’s time to refuel: “Your workout’s not complete until you eat,” says Seattle dietitian Emily Edison, RD, CSSD. Smoothies are the perfect snack to turn to after working up a sweat: Easy to make and digest, they offer a simple way to get the protein you need to build muscle, the carbs you need to restore the glycogen you burned during exercise, and antioxidants that fight inflammation and cell damage.

To blend the perfect one, aim for 15 to 20 grams of protein. The rest should be carbs, and don't forget a small amount of fat, Edison advises.

(You don't have to be a scientist to figure this out—just take a look at more smoothie recipes here to get an idea of the ratios to aim for.) Start with a foundation of greens or other veggies, then add fruit, a protein source (plain yogurt, silken tofu, or whey protein powder), and a liquid, such as coconut water, juice, or almond milk. Blend with ice and nutritious extras—such as chia seeds, turmeric, or ginger.

Drink up within 30 to 60 minutes after exercise to swiftly restore energy stores and repair muscle damage, says Simin Levinson, RD, CSSD, of Arizona State University. Here's 5 tasty blends you’ll want to try and see link below for more if you enjoy these!  All recipes serve 1. Blend ingredients til smooth.

Mango-Go-Go
Orange fruits and veggies offer heaps of nutrients called carotenoids, which repair the cell damage that happens during workouts. Meanwhile, coconut water rebalances the electrolytes you’ve lost through perspiration.

2 cup spinach
1 cup frozen mango
½ cup baby carrots
½ cup coconut water
¼ cup orange juice
2 satsuma or mandarin oranges, peeled
½ cup plain yogurt

Cran-Beet Crusher
Not only do beets ease inflammation, but studies show they improve blood flow and stamina, which boosts endurance. And superfood kale lives up to the hype, providing a whole range of vitamins and minerals that amplify the heart-disease and cancer-fighting power of your workout.

1 cup silken tofu
½ cup fresh or frozen cranberries
½ med beet (raw or roasted)
1 small peeled Persian cucumber or ½ medium cucumber
1 celery stalk
1 cup kale
1 orange or a half-cup fresh squeezed orange juice
2 tsp raw honey

Berry Blast Protein Smoothie
Low-fat milk supplies protein and carbs, while the frozen banana provides potassium and carbs to refuel your muscles, says Mitzi Dulan, RD. And you'll get a hit of powerful antioxidants and fiber from the mixed berries.

1 scoop (1.6 oz) vanilla soy protein
8 oz low-fat milk
½ frozen banana
¾ cup frozen mixed berries

Eat Your Wheaties
Far superior to cold cereal, this blend includes wheat germ, rich in folic acid to aid cell growth and development. Don’t fear the spinach—you won’t even taste it, and it helps prevent iron deficiency, common among female athletes.

2 cup spinach
1 cup frozen peaches
½ cup fresh banana
½ cup raw zucchini
¾ cup coconut water
½ cup plain yogurt
2 Tbsp Wheat germ

Powerhouse Pumpkin
Canned pumpkin is loaded with vitamin A, which protects against the cell damage that occurs during exercise. Avocados are high in monounsaturated fat—specifically oleic acid—which is been linked to reduction in inflammation.

½ cup canned pure pumpkin, frozen in ice cube tray
7 oz 2% Greek-style yogurt
½ cup water
¼ avocado
2 Tbsp ground flaxseed
1 Tbsp maple syrup
½ tsp pumpkin pie spice

Want more healthy recipes, insights, videos or articles like this? Join us to receive 'inspiration in your inbox'- http://tiny.cc/join-me

Like us on Facebook HERE.  

Article Source

Are These Vitamins and Minerals Missing From Your Diet?

Busy schedules, travel, and impromptu happy hours make it difficult to eat healthy 24/7. Find out how to keep up with these commonly missed nutrients.

Vitamin D

Vitamin D is essential for building strong bones, preventing osteoporosis, promoting heart health, and regulating blood pressure. The sun is the best and easiest way to get your vitamin D. Anywhere from 6 to 15 minutes of sun at a time (without sunscreen, but no more than 15 minutes) will provide enough to last the week (it's fat soluble, meaning it's stored in our fat cells for a longer period). If you're missing out on the sun (aka it's winter), the best food source of vitamin D is dairy—three servings will give you your entire day's worth. If dairy doesn't sit well with you, vitamin D3 supplements can offer the same benefits.


Calcium

According to the 2015–2020 Dietary Guidelines for Americans, calcium is a major nutrient many people lack. It helps develop strong bones and regulate the circulatory and nervous system. Dairy products, fortified juices, and some plant foods (such as soybeans, bok choy, broccoli, and kale) contain calcium. Calcium supplements are also available. Take note: Plant sources of calcium are not as easy for the body to use, meaning you'd need to consume far more calcium via bok choy to get the same health benefits as a glass of milk.


Potassium

Potassium is critical to muscle function, heart function, and blood pressure. Without proper potassium levels, it's difficult to finish a workout due to changes in blood pressure. And your gains will be threatened, as potassium is linked to muscle growth and the breakdown of carbohydrates for energy. Fortunately, this nutrient is readily available from bananas, potatoes, citrus, dairy products, lean protein, soy products, tomatoes, and squash.


Magnesium

Magnesium is a mineral that regulates many biological processes in our body including protein synthesis, muscle and nerve function, blood glucose control, and energy production. If you're lacking, you might be irritable, have irregular heartbeats, or experience muscle weakness. Magnesium is stored in bones and soft tissues, but a diet high in fat can decrease our body's magnesium absorption. Skip the double cheeseburger and fries and try consuming green leafy vegetables, nuts, beans, and cereals to maximize the benefits that magnesium provides.


Iron

Iron deficiency, or anemia, makes our bodies struggle to carry oxygen through the body via red blood cells. Anemia can cause fatigue, weakness, and an overall decrease in physical performance. Often, menstruation can be a culprit in women. So to keep up your iron levels at that time of the month, or anytime, the most digestible form of iron ("heme iron") is found in red meat. If you're vegetarian, you can obtain iron from foods like cereal, beans, and some vegetables. An iron supplement can help as well, since vegetable forms of iron are harder to digest.


Zinc

For proper growth, muscle repair, immune function, and energy production, zinc is your go-to mineral. Key foods to eat include peanuts, legumes, beef, pork, and shellfish. A lack of zinc can affect your metabolic rate (important for burning calories) and protein use. Be careful not to go overboard: Too much zinc can decrease the absorption of other vitamins and minerals while decreasing the amount of good cholesterol, HDL, in your body.

Folic Acid

B vitamins are important for energy. Folic acid, also known as B9, is no exception. The need for folic acid increases from prolonged diarrhea, fever, stress, alcoholism, or pregnancy—a deficit can lead to birth defects or anemia. For optimal levels, consume meats, green leafy vegetables, potatoes, cereals, and fruit.


Vitamin A

Vitamin A, as we know, is a key nutrient for vision. It comes in two forms: retinoids (found in animal products such as eggs, kidney, and liver) and carotenoids (found in yellow/orange fruits and vegetables like carrots and squash). Even though vitamin A is a fat-soluble vitamin and tends to stay in your body for longer, not getting enough can cause dry eyes, dry skin, or even night blindness.

Article source and images

How to Balance Healthy Living....and Weekends

When talking about how to keep on track with your healthy lifestyle at the weekend, we really need to talk about what we’re doing the rest of the time...

We’ve all done it, eating a diet of lettuce leaves and apple slices before a big weekend full of meals out and one too many cocktails. The warped cycle of being ‘good’ by nibbling on carrots during the week for substance ahead of a ‘bad’ weekend full of over-indulgence is one that we can all get stuck in, which can not only be damaging for our bodies but our minds too.

The truth is that we should all be striving for a balance. The old 80/20 rule is a firm favourite of the SourcedBox team; eat natural, nourishing foods 80% of the time and allow yourself to enjoy less nourishing foods the other 20% of the time.

All sounds pretty straight forward, but how do we actually put it into practice?

Get Researching

A lot of us don’t actually know what we should be eating and how different foods impact our bodies. For instance, did you know that starting your day with protein will keep you fuller for longer throughout the day? Or that the more sugar you eat, the more you will crave it? Or that eating some fruits after meals will make it harder for your body to digest?

There are so many brilliant resources online and offline that will give you the lowdown on how to shape your diet so that you are getting the most from your foods. Time spent on understanding your nutrition is time well spent.

Get To Know Your Body

You could be deficient in minerals and vitamins and not even know it. You can download the VITL app for free to see which nutrients you might be lacking and what foods you can eat to get back into balance.

It’s also useful to do an analysis of how much food you should be eating, the amount of food you need varies depending on your weight, height and activity levels. You may be unknowingly over or under eating which could be damaging your overall wellbeing and quality of life. This can be easily checked out by your GP or a by doing a quick test online.

Get Experimenting

Are you a creature of habit, constantly remaking the same meals? This could be the reason why you’re reaching straight for the junk when it gets to the weekend and who can blame you? After a week of limp salads, anybody would be craving some flavour.

The good news is that nourishing food can be both healthy and delicious. In an age where healthy living is cool, there are a ton of blogs, Pinterest boards and recipe books crammed full of healthy meals. Give them a go and discover a whole new range of meals to enjoy.

Get Planning
After learning about how to fuel your body properly in an enjoyable way, get planning. If you know you’ve got a birthday at the weekend it makes sense to balance out the rest of your week. Prep a couple of nourishing meals that you can easily grab on the go, this will enable you to stay satisfied all week long and stop you from stuffing yourself with birthday cake at the weekend.

If you’re meeting friends for brunch at the weekend, pick a spot that serves balanced meals. A quick search online will give you a list of the best places to visit. Eating out doesn’t have to mean unhealthy foods, there are lots of restaurants serving healthy meals and with avocado on toast being such a huge food trend, you can guarantee to see this green goodness popping up on most menus.

Relax

And our final tip, relax! If you’ve had a weekend of birthday cake and cocktails, don’t panic and definitely don’t punish yourself by eating way less than required on Monday. The trick is to keep yourself full and satisfied with delicious, healthy foods and enjoy treats occasionally. The more you eat to nourish your body, the more you will naturally eat the foods your body needs.

Article Source

Alphabetic Guide to SUPERFOODS - Chia Seeds

Despite their small size, chia seeds are full of important nutrients. They are an excellent source of omega-3 fatty acids, which help to raise HDL cholesterol. 


HDL is the "good" cholesterol that protects against heart attack and stroke.  Chia seeds are also rich in antioxidants, and they provide fibre, iron, and calcium.

Health Benefits of Chia Seed
The chia seed is very healthy, and it is quickly becoming a very popular health food. What makes this seed such a healthy addition to the daily diet? Could the Chia Seed by healthier than the Flax Seed? With the popularity of Flax Seed Oil, and the sales of all Flax products soaring in health food stores, the flax market has some new competition. Look out flax! There is a new seed in town . . . Chia seed.

Plant-based foods have long been associated with a reduced risk of many adverse health conditions, including obesity, diabetes, heart disease, and overall mortality.

Plant-based foods have been shown to support a healthy complexion, increased energy, and overall lower weight.

Chia and the Power of Fibre
The Food and Nutrition Board of the National Institute of Medicine suggest that men under the age of 50 years should consume 38 grams of fibre per day and women under the age of 50 years should consume 25 grams per day.
For adults over 50 years of age, the recommendation for men is 30 grams per day, and for women, it is 21 grams per day. Most people consume less than half of that recommendation.
The easiest way to increase fibre intake is to eat more plant-based foods like fruits, vegetables, nuts, seeds, and unprocessed grains. Just one ounce of chia seeds provides 10 grams of fibre, almost half the daily recommendation for a woman over 50 years.


Weight Loss
Foods that are high in fibre help people to feel full for longer, and they are usually lower in calories. Increased fiber intake and a high fibre diet have been shown to help with weight loss.
Aside from chia seeds' fibre content, their high levels of omega-3-fatty acids and alpha-linoleic acid may be useful for weight loss.
However, evidence is scant. A review, published in the Journal of Obesity, concludes that "there is limited data to suggest the use of chia seeds for weight loss."
Another study, published in Nutrition Research, concludes that, in overweight adults, chia seeds have "no influence on body mass or composition, or various disease risk factor.

Treating Diverticulosis
High-fibre diets have been shown to decrease the prevalence in flare-ups of diverticulitis by absorbing water in the colon and making bowel movements easier to pass.
Eating a healthful, fibre-filled diet with plenty of fruit and vegetables can reduce pressure and inflammation in the colon.
The exact causes of diverticular disease are not known, but the condition has repeatedly been associated with a low fibre diet.

Cardiovascular Disease and Cholesterol
Increased fibre intake has been shown to lower blood pressure and cholesterol levels.
A review of 67 separate controlled trials found that even a modest 10-gram per day increase in fibre intake reduced LDL, or "bad" cholesterol, as well as total cholesterol.
Recent studies have shown that dietary fibre may play a role in regulating the immune system and inflammation. In this way, it may decrease the risk of inflammation-related conditions such as cardiovascular disease, diabetes, cancer, and obesity.

Diabetes
High-fibre diets are associated with a lower risk of developing diabetes. Eating high-fibre meals helps to keep blood sugar stable.
Based on a review of findings from several large studies, The National Institute of Medicine found that diets with 14 grams of fibre for every 1,000 calories were associated with significant reductions in the risk of both coronary heart disease and type 2 diabetes.

Digestion and Detox
A diet with adequate fibre prevents constipation and promotes regularity for a healthy digestive tract. Regular bowel movements are crucial for the daily excretion of toxins through the bile and stool.

Omega-3s to Fight Heart Disease
Research suggests that omega-3s can decrease the risk for thrombosis and arrhythmias, disorders that can lead to heart attack, stroke, and sudden cardiac death.
Omega-3s may also decrease LDL, total cholesterol and triglyceride levels, reduce atherosclerotic plaque, improve endothelial function, and slightly lower blood pressure.
The richest sources of plant-based omega-3s are chia seeds, flaxseeds, flaxseed oil, hempseeds, hempseed oil, and walnuts.

How to Incorporate More Chia Seeds Into Your Diet

Chia seeds are relatively easy to find in any major grocery store. They are black in color and they have a mild, nutty flavor.
Raw, they can be sprinkled on cereal, yogurt, oatmeal, or smoothies. They can also be eaten cooked, added to baked goods like bread and muffins.
In vegan baking, they can replace eggs. To use them as an egg substitute in baking, try mixing 1 tablespoon of chia seeds with 3 tablespoons of water, then let them sit for a few minutes. A gel will form that can be used instead of eggs in baking.


Article Source (and Images)

Exactly When You Should Eat Each Meal If You're Trying To Lose Weight

Consider this the ultimate science-backed meal schedule.

At this point, you know that eating healthy, balanced meals and snacks all day, every day is clutch for losing weight. But if your eating schedule is kind of screwy, dropping pounds can still be a struggle. And that's frustrating AF.

A recent study from Harvard University suggests that, no matter how healthy you eat, if your mealtimes don’t jive with your circadian rhythms your blood sugar levels can jump 18 percent higher than normal—which can ramp up levels of the fat-storing hormone insulin. No bueno.

So when should you eat each meal and snack if you're trying to lose weight? We combed through the research to give you a meal-by-meal rundown of how to pencil in your eats.

Here's your plan of attack.

While the research on whether eating breakfast spurs weight loss is mixed, data from the National Weight Control Registry makes a pretty strong case for the first meal of the day. According to the database, nearly 80 percent of people who have successfully lost 30 pounds or more and kept it off reported eating breakfast every single day like clockwork.

In terms of timing the all-important morning meal, a 2015 Obesity study found that consuming a high-protein breakfast between 6:00 a.m. and 9:45 a.m. was linked to a reduced the risk of body fat gain and less hunger throughout the day, compared to those who waited to eat until after 10 a.m.

“I always suggest eating a healthy breakfast within one hour upon waking,” says Jim White, R.D., spokesperson for the Academy of Nutrition and Dietetics. After all, the longer you put off your morning meal, the longer you go without the hunger-squashing effects of protein, fat, and fiber. (Start working towards your weight loss goals with Women's Health's Look Better Naked DVD.)

Plus, since you wake up in the morning in a fasted state, topping off your glycogen stores with healthy carbs like unsweetened oatmeal will energize you, says White. That way, you'll be more active during the first half of the day, he says.

While a morning snack is certainly not mandatory, especially if your breakfast is really heavy or you don't eat until 9:45 a.m., it’s important to remember that your body takes between two and four hours to digest and absorb the food you eat, White says. After that, you’re fasting.

Sticking to that window of time between breakfast and your snack will help you keep your energy levels topped off and prevent a dip in your blood sugar, he says. And that will keep your from going HAM at lunch. If you're looking for healthy snack options, research presented at the 2013 Institute of Food Technologists annual meeting found that dieters who ate a handful of almonds for a mid-morning snack wound up eating fewer calories over the course of the day.

Still, it’s important to only eat a mid-morning snack when you’re legit hungry, says registered dietitian Betsy Opyt. Otherwise, you could wind up overdoing your calorie intake.

A 2016 study in The American Journal of Clinical Nutrition followed roughly 1,300 dieters over the course of 28 weeks and found that people who ate earlier lunches had more success dropping pounds. While this was only the case in people with a specific genotype (and most of us aren’t getting tested for it), the finding’s in line with a previous study, published in the International Journal of Obesity. In that study, dieters lost about 25 percent less weight if they ate the bulk of their calories after 3 p.m.

Like your mid-morning snack, an afternoon snack two to four hours after lunch keeps your blood sugar levels stable and prevents overeating at dinnertime, says White.
Also, in one University of Illinois at Chicago study of overweight women, those who snacked in the afternoon tended to eat significantly more fruits and vegetables throughout the course of the day compared to non-afternoon snackers. And that bodes well for your weight-loss efforts, as 2015 research out of Harvard Medical School shows that increased fruits and veggie intake is tightly linked with healthier weights.

In one Brigham Young University study, researchers asked 29 men to cut themselves off from the kitchen at 7 p.m. for two weeks and then eat whenever they wanted to for another two weeks. The study authors found that the guys ended up eating 244 fewer calories each day when they stopped eating after the cutoff. White says these results are probably caused by the fact that people often snack after dinner, not because the guys ate dinner any earlier.

Another recent study found that when people who usually ate a third of their calories between 6 p.m. and midnight switched to a schedule where they stopped eating between 7 p.m. and 9 a.m., they lost weight and slept better. Again, it's not so much the time they ate dinner that mattered as much as eliminating post-dinner snacking. (So if you have to eat at 8 p.m., don't freak, just make sure you're not still making trips to the fridge after.)

The bottom line: This timeline might help make your weight-loss journey easier, but if you don't hit these deadlines every day, you're not doomed. "The most important thing is that you are eating a healthy diet rich in fruits, vegetables, and other whole, nutrient-rich foods—and that you're listening to your hunger cues," White says. "You should be eating when you are hungry, but not ravenous, and you should be stopping when you are satisfied, but not completely full or still hungry."


Article & Images Source

12 Healthy Lunches Registered Dietitians Eat To Stay Energized

When it comes to healthy lunch recipes, registered dietitians know a thing or two—as crazy busy people, they've all got stashes of tasty, filling meal ideas that they rely on to keep them fueled all afternoon.

"Mid-day is when we need energy and nutrients the most! That’s when most of us are the busiest and most productive—at work, at school, or at home," says Jennifer O’Donnell-Giles, M.S., R.D., C.S.S.D. Remember, the brain and body require nutrients in order to function at peak levels, she explains. So whether you're in a lunch rut or are just looking for some healthier options to power you through the day, take note of these 12 go-to lunches that registered dietitian nosh on.


1. Avocado Toast With Poached Eggs




"I toast two slices of 100 percent whole-grain bread and smash ¼ of an avocado on each side. Then I top with two poached eggs and a sprinkle of pepper. Not only is the lunch delicious, but it's also packed with nutrients, such as monounsaturated fats, fiber, and protein."
— Keri Gans, M.S., R.D., author of The Small Change Diet


2. Southwestern Salad

"Toss a couple cups of romaine, carrots, cucumber, and tomatoes, then top with ¼ of an avocado. Mix a couple tablespoons of plain Greek yogurt with a couple tablespoons of salsa and some chopped fresh cilantro to make the dressing. And finish by topping with ½ cup black beans (hot or cold). I love this lunch because it is quick and easy to assemble. It’s also full of flavor and super healthy since it is packed with veggies!"
— Sarah-Jane Bedwell, R.D., L.D.N.

3. Hummus Wrap

"One of my easiest, go-to quick lunch recipes to throw together is a simple hummus wrap. Spread a generous amount of hummus on a whole-wheat wrap and add all-natural, nitrate-free deli turkey with as many veggies as possible! Paired with an ounce of nuts, like walnuts or almonds, and a piece of fresh fruit, this lunch is easy to assemble and portable. The hummus gives the wrap the perfect base and consistency so there is no need to add any type of mayonnaise, dressings, or cheese. And it keeps you full all afternoon."
— Emily Cope-Kyle, M.S., R.D. owner and consulting dietitian at EmilyKyleNutrition.com

4. Warm Veggie Bowl With Quinoa Or Sweet Potatoes

"I love eating vegetables at lunch, but don’t always want them cold in a salad. I make my version of a 'nourish bowl' by throwing in multiple colors of veggies, sliced raw sweet potatoes or cooked quinoa, cubed firm tofu (or salmon, tuna, or grilled chicken), a dollop of hummus, and some sliced avocado into a microwave-safe container. Cook for about five to seven minutes, or until all of the veggies are tender, and enjoy! Hot hummus sounds weird, but it’s pretty delicious. This lunch option is great because it’s packed with fiber, protein, healthy fats, and tons of different vitamins and minerals. It’s so versatile because you can mix and match the veggies, grains, and protein."
— Lindsey Pine, M.S., R.D., owner of Tasty Balance Nutrition

5. Easy Tasting Plate

"I love to make a snack platter—it’s quick to assemble and fun to eat. I’ll have a couple of tablespoons of hummus with veggies (like sliced mushrooms, carrot sticks, and grape tomatoes) for dipping. Then I’ll pair with fruit, such as half of a Sweet Scarlett, which is a sweeter, yet still tart grapefruit that’s in season right now. I’ll also add cheese, whole-grain crackers, and olives to my plate. The meal provides protein from the cheese and hummus, healthy fats from the olives, and fiber from the veggies and fruit."
— Amy Gorin, M.S., R.D., owner of Amy Gorin Nutrition

6. Fruit And Veggie Salad

"[I go for] a big salad with mixed greens or spinach. I like to make sure I top it with at least one fruit, one vegetable, and a protein. A good combination is strawberries, cucumbers, and nuts or sliced egg. If I'm feeling fancy, I will also add a sprinkle of goat cheese or feta. For dressing, I just drizzle balsamic vinegar, olive oil, and pepper on top. When I'm extra hungry, I will eat it with a piece of whole-grain bread or whole-grain crackers. This is a balanced meal because it includes foods from all food groups, it's low in saturated fat, and it's packed with high-antioxidant fruits and veggies."
— Heather Mason, M.S., R.D.

7. Grilled Chicken Wrap

"Place four to six ounces organic grilled chicken breast, ¼ cup baby spinach leaves, one roasted [and sliced] red pepper from a jar, and one tablespoon crumbled feta inside a wrap." (Opt for a whole-grain, high-protein wrap if you can.) "Serve cold, or if you prefer a warmed wrap, heat before eating. This wrap is a perfectly balanced meal that will provide your body with both macronutrient and micronutrient richness to power your day!"
— Jennifer O’Donnell-Giles, M.S., R.D., C.S.S.D.

8. All-In-One Salad

"My favorite lunch is an all-in-one salad. I try to hit all of the food groups (carbs, protein, and fat), plus all of the major textures, like crunchy nuts and veggies, creamy cheese or roasted vegetables, and crisp greens. The more flavor variety, the better! The more diversity I can get into my bowl, the healthier and more satisfied I feel. [I like to make] mixed greens with carrots and peppers, blue cheese, and smoked salmon."
– Kath Younger, R.D., blogger at Kath Eats Real Food

9. Spaghetti Squash With Grilled Chicken And Pesto

"Simply roast a spaghetti squash in the oven, use a fork to scrape out the cooked squash, and then combine it with grilled chicken and jarred pesto at lunch time. Bonus: it can be eaten hot or cold! This is a great option because it has healthy carbs that keep you from crashing mid-afternoon, and protein and fat from the chicken and pesto that help keep you full all afternoon."
— Kalee Lundmark, M.S., R.D., blogger at The Crowded Table

10. Lettuce Wraps

"Lettuce wraps are super easy to throw together and so delicious using just a few fresh ingredients. I love using Bibb lettuce or romaine lettuce leaves for the wrap, then adding a healthy protein source like shredded turkey, chicken, tuna, beans, or quinoa along with other colorful vegetables like carrots, bell peppers, or tomatoes. I also love adding healthy fats like hummus, light dressing, or avocado. Pickles or green olives can give the lettuce wrap a tasty punch. One of my favorite lettuce wrap combinations is: natural muffaletta olive spread with shaved turkey,
tomato, cucumber, provolone, and a dash of mustard.”
— Jenny Beth Kroplin, R.D., L.D.N., C.L.C.

11. Farro Bowl

"Combine ½ cup cooked farro, ½ can white beans (rinsed and drained), one to two cups of veggies like broccoli or roasted peppers, a teaspoon of olive oil, and a little fresh ground pepper. This is a great lunch as you get a lot of fiber, plant-based protein, healthy fat, and whole-grain carbohydrates. This meal will keep you full for hours while stabilizing your blood sugar and energy levels."
— Alissa Rumsey, M.S., R.D., spokesperson for the Academy of Nutrition and Dietetics

12. Tuna Avocado Salad

"A favorite lunch, especially when I don’t have a lot of time, is a tuna avocado salad. It's a quick assembly meal packed with protein, healthy fats, vitamins, and flavor. I'll start with a can of albacore tuna and add ripe avocado instead of mayo. Depending on what I have on hand, I'll mix in chopped veggies (like red onions and celery) and sometimes chopped fruit (like apples or grapes). For seasoning, I'll add Dijon mustard, cumin, maybe dill, and salt and pepper. I'll top the tuna-avocado mixture on leafy greens and make an olive oil and balsamic vinegar dressing."
— Patricia Bannan, M.S., R.D.


Article & Image source

Feed Your Head: Cravings Quenchers

Fruit smoothies, nachos, frozen yogurt, and other snacks make great healthy - and tasty - treats.

Junk food has given snacking a bad name.

"Snacking in itself isn't a bad thing," says Elaine Magee, PhD, RD, author of numerous nutrition books, including 'Someone's in the Kitchen With Mommy' and 'The Good News Eating Plan for Type II Diabetes'.

Magee firmly believes in eating several small meals during the day -- "and that includes quality, healthy snacks," she tells WebMD.

Her philosophy: Eat when you're hungry, stop when you're comfortable. "There's a difference between stuffed and comfortable," she says. "If you truly follow that concept, you should be hungry every two or three hours."

Here's Magee's list of favorite healthy snacks -- plus the "bad guys" -- taken from another of her books, 'Fight Fat and Win: Light Meals and Snacks':



Popcorn. The fat in those microwave brands is the only negative here. Look for the healthier versions -- 98% fat-free. If you opt for plain popcorn, it's OK to drizzle a little margarine (one with no trans-fats) or butter. "It's better than full-fat brands, where you can't control the fat they add," says Magee.  

Fruit and fruit smoothies. "Awesome, awesome healthy snack choice," she says. "For a complete, sustainable snack, make a fruit smoothie -- the dairy will sustain you."

Ice cream. Get real. You know ice cream isn't an everyday snack. "But there are good choices in ice-creamland," says Magee. Breyer's Light Vanilla is one of the best-tasting vanillas. Also, Smart Ones fudge bars are "really delicious -- they hit your chocolate and ice cream craving, plus they have four grams soluble fiber, 80 calories, hardly any fat, and very good flavor."


Cookies. Hmmm..."that's a toughie, because there's no way to get around it -- if they're fat-free, the cookies aren't so great, and you end up eating more," she tells WebMD. "Cookies are something you should enjoy, but not as a regular snack."

Cheese and crackers. Only if you pick a reduced-fat cheese that tastes good, like Kraft 2% and Jarlsberg Light, she advises. Lower fat means more protein, she adds. Crackers should be whole grain, low-fat, for this to be a healthy snack. The more fat in the cracker, the more trans-fat it will contain.


Cereals. Choose high-fiber, low-sugar cereals like oatmeal.  


Yogurt/frozen yogurt. "We don't drink milk at my house, so yogurt is one of our calcium sources," she says. Yogurt doesn't need sugar to taste good. Buy plain yogurt and add something to it, like low-fat granola and fruit, for a truly healthy snack.

Candy bars. If you opt for mini-sized -- not supersized -- candy is OK. "Almost every day, I have a little bit of chocolate," says Magee. "If you deprive yourself, you'll end up compulsively overeating."

Popsicles/frozen fruit bars. Fine snack. "There are some excellent, 100% fruit-juice choices out there."


Vegetables. "Awesome, awesome, awesome snack," says Magee. "I have lot of success with my kids eating vegetables. I usually have a dip, like light ranch dip, and assorted vegetables on a platter."

Cake. Duh. Much as we love it, cake is not a great everyday snack. "When I'm talking about snack, I mean a nourishing snack, a healthy snack, a mini-meal," says Magee.

Peanut Butter. It's OK, but only if you just eat a tablespoon, and just with wholegrain crackers or toast.

Granola bars. The chewier they are, the more sugar and fat they have, Magee tells WebMD. "The healthy ones are crunchy, and not coated in chocolate. You can make your own; there are good recipes out there, then you can choose the oil, fruits, grains that go into them."

Chips/nachos. Low-fat chips, canola oil chips are OK -- "but you're better off eating a real potato," says Magee.
Better yet, make a family-sized nacho platter with reduced-fat tortilla chips, refried beans, chopped tomatoes, peppers, sour cream, shredded chicken, low-fat shredded cheese. "You can make it a meal if you add something nourishing to the chips," she says. Now that's a healthy snack.

Article Source

An Alphabetic Guide To SUPERFOODS - Baobab

Superfoods are nature's gift, they're vibrant, nutritionally dense foods that offer us tremendous dietary and healing potential.

BAOBAB 
Known in Africa as 'tree of life', baobab has many healing uses.

There's always a new fad out. A new miracle diet or supplement that offers the key to health, life and eternal youth. But today we introduce baobab (bey-oh-bab). It's not new and it's not a fad. You've probably never even heard of it unless you live in Africa, Madagascar or Australia. But baobab fruit powder is ideal for those following a vegan/vegetarian, raw food or whole food lifestyle.

Found in Africa and Madagascar, baobab is produced from a barrel sized trunk. The fruit itself is woody, gourd-like in appearance and contains a sweet pulp. In its natural habitat, it's legendary for its rich nutrients and is well-known for its medicinal values.

To those just getting to know the baobab, it is often referred to as a "superfruit." National Geographic claims it "contains six times as much vitamin C as oranges, twice as much calcium as milk, and plenty of B vitamins, magnesium, iron, phosphorous, and antioxidants." The disease fighting molecules of antioxidants contained in baobab wards off a myriad of health issues; from lowering the risk of cancer to the fight against heart disease. And one can never get too much of a good thing, except fiber, too much from this fruit and you'll experience it as a natural laxative.

This is all very useful information for those with access to the fruit in its natural form. After drying naturally on the branch, it's harvested and the seeds are removed what remains is a sweet-tangy pulp. The pulp is then ground into a powder, mixed with water and sugar to create a mouthwatering drink. Its taste has been described as a mix of grapefruit, pear and vanilla. Who can resist?

The baobab fruit powder is organic, raw and natural, perfect for those following a raw food diet. It is Animal-free so a great choice for vegetarians and vegans alike, and as a whole food, good for any health conscious individual. The powder has a high pectin content (somewhat similar to the texture of cornstarch) so it's a natural thickener making it an ideal kick for that Morning Monster Smoothie. For the kids, (wink wink) here's a jam recipe from Sarah Venter and Louis Trichardt. Mix together half a cup of baobab fruit powder and 1 cup of sugar. Slowly add 2 cups water, reduce and simmer for 20 minutes until thickened. Allow to cool and spread on toast. Enjoy.



Article Source
Image: ecoproducts.co.za

Recipe Alert! Ginger Granola Bars

Ginger Granola Bars   

By Dr Megan Rossi PhD RD - Gut Health Expert Adviser

Feel energised with this wholesome nut bar. Full of unsaturated fat, protein and fibre, this mouth-watering bar will banish morning hunger. These bars are simple to make and are great when you’re on the go.

Prep Time: 15 minutes    
Ingredients:

1 cup almonds
1 cup walnuts
3 cups pitted Medjool dates (or Turkish dates soaked until soft- approx 12)
1/2 cup shredded coconut
1/2 cup oats
250g Konjac Rice (1 pack)
1/2 cup sunflower seeds
1tbs grated ginger (fresh/ frozen/ from the jar)

Method:

• Prepare the rice as per instructions on the packet.
• Mix rice, almonds, walnuts, dates, coconut, sunflower seeds and ginger in a food processor and blend until it forms a sticky consistency.
• Line a baking tray with baking paper and spread the mixture evenly over the tray. Pat down with fingers or a spatula.
• Chill in the freezer for a 1 hour or the fridge for 2-3hrs, before cutting into portions using a sharp knife.
• Alternatively..., nstead of waiting for the slice to set, roll the mixture into little “brekkie balls”!

Now the best part....YUM!!! 

Image and Source

Gut Health: Part 2

Part 2: Probiotics and Prebiotics in Gut Health

For background info, please refer to Gut Health, Part 1: Why we should focus on the health of our gut this January and NOT our weight.  
(Essential Jo: Click to See my blog post of 6th Jan 2017)

In the second part of this gut health series, we are going to look at the role of probiotics and prebiotics in gut health – possibly one of the most exciting new topics to emerge in nutrition in the last few years. If you missed Part 1: Why we should focus on the health of our gut do take a look at it first to give you a little more background.  
(Essential Jo: Click to See my blog post of 6th Jan 2017)

What are probiotics?

Probiotics are “live micro-organisms, which when consumed in adequate amounts, confer a health effect on the host”. Use of probiotic foods is an ancient tradition – even as far back as the time of Genghis Khan, fermented milk was being drunk as an elixir of strength and health.


Most often, probiotic foods or supplements contain strains of either Lactobacillus or Bifidobacterium bacteria, usually from fermented dairy products. However, before starting to act, they have to survive the hazardous journey to reach our gut:

They need to first get through manufacturing, transportation and storage processes, to reach our shopping bags alive and in good condition.
Then they must make it through the acidic environment of our stomach (designed precisely to kill off any wayward bacteria) and through the swamp of potent digestive juices and enzymes secreted by the gallbladder and pancreas.
Finally, if they succeed in reaching their destination, the large bowel, they then actually need do some good for the host rather than just going along for a free ride, or even possibly doing some untoward harm.
Because of these difficulties with getting the right probiotics to the right place, it is important to point out that the benefits which are seen in clinical trials may not all be possible to achieve with the yoghurts, tablets or other supplements available over-the-counter.

Despite all these challenges, however, good quality strains of probiotics have been associated with beneficial effects in some disease processes. The best evidence base for them so far is with antibiotic-associated diarrhoea, but researchers are examining a huge range of other conditions, from cancer to eczema – even mental health – which may benefit from probiotics (Tuohy et al., 2003) (NHS Choices, 2015).

Limitations
Most of the clinical research that has been carried out on prebiotics has been in unwell populations, and even then they are not yet in widespread use. We do not yet know much about the impact that taking probiotics might have in generally healthy people (Puupponen-Pimia et al., 2002). Anecdotally I have found them to be of tremendous benefit for myself and some of my clients – I am always cautious to recommend any supplements on this sort of platform, but when I do use and prescribe probiotics, I go for the very highest quality.

Probiotics, even as tablets, are also still regarded as foods. Therefore they do not have to undergo the same rigorous testing as medicines do, so it is difficult to know if they actually contain the bacteria they claim, alive, in an adequate dose, and are able to give you a tangible benefit (NHS choices, 2015). The European Food Safety Authority has even gone so far as to ban the probiotic food industry from certain advertising claims, such as that they ‘boost the immune system’, because there is insufficient evidence to back such claims up at the moment. A healthy dose of skepticism is often helpful in nutritional science!

As Dr Alessio Fasano so neatly puts it, we can compare our current knowledge of the microbiota to our knowledge of space. We know the universe exists (our microbiota), and we are getting to grips with the fact the Milky Way is there (the major strains of bacteria), but we are far off knowing where London is! In other words, there is a lot of detail still to understand before we are able to fully utilize probiotics for health. Do take a look at some of Dr Fasano’s YouTube talks if you are interested – he makes the gut a really fascinating and understandable topic!



What about prebiotics – are they the same thing?

No. Prebiotics are a class of nutrients called ‘oligosaccharides’ (a type of fibre) which pass through the upper portion of the gut undigested, to feed and stimulate the growth of microbes further down. I think about it as nectar for gut bugs!

Types of prebiotic that are known to alter the microbiota include (Tuohy et al., 2003);

Inulin & Fructooligosaccharides – found in foods such as Jerusalem artichoke, asparagus, leeks, green bananas, chicory and onions (Sabater-Molina et al., 2009)
Lactulose
Galactooligosaccharides – found naturally in breast milk to help feed the microbiota of new born babies.

In general, a dose of more than 20g a day of all of these combined, may lead to unwanted side effects such as flatulence and bloating (Tuohy et al., 2003). Especially if you suffer from IBS, I would suggest it is a sensible idea to ‘start low and go slow’ on introducing these to your diet.

As an added benefit, when our gut microbes break down these prebiotic fibres, especially inulin, they release a compound called butyric acid (Scott et al., 2013). This is especially important in gut health, as not only is in anti-inflammatory, but it also helps build up the gut defence barrier and decreases oxidative stress. All really useful effects. Plus it might even help to signal to our brain that we are full and satisfied at the end of a meal (Hamer et al., 2007).

My pragmatic approach, if you are generally well, and would like to boost your probiotic and prebiotic intake, is to use functional foods wherever possible. 
In Part 3: How to nourish your gut health, we will explore lots of ideas on how to do this.

Images and Article - Source