Tag: Nutrition

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Beginner’s Guide to a Plant-Based Diet

No better time than the new year to improve your health and diet. There are plenty of fad diets out there, but when you realize you’re tired of limiting one food or another and want to try a less restrictive and more sustainable long-term diet…a plant-based diet may be the one for you. An extra bonus: a plant-based diet can help reduce your risk of developing chronic disease, such as heart disease and diabetes, and decrease your cancer risk. Let’s get started! Check out my audio guide and WZZM segment here.

What is a plant-based diet?

A plant-based diet puts a large emphasis on incorporating plant-based protein and/ or lean meats, ample amounts of fruits and vegetables, complex carbohydrates, healthy fats, and low-fat dairy. The beauty of this diet is it is all-inclusive. It does’t limit any food groups and allows room for flexibility to make it work for you. Most Americans consume diets high in red meat and refined grains, which may make getting starting a little more challenging than expected, especially if you have any picky eaters in your household. Relax. I’ve got some easy guidelines to help you get started 🙂

The Basics:

Protein:

  • Limit red or processed meat intake to < 18 ounces per week. This includes lunch meat, bacon, sausage, and other cured meats. A deck of cards is about 3 ounces FYI.
  • Instead, choose fish, poultry (chicken or turkey), or other plant-based proteins, such as beans, tofu, or lentils.

Fruits and Vegetables:

  • Aim for at least 2 ½ cups of fruits and vegetables daily.
  • Eat a variety and start by incorporating a fruit or vegetable at each meal or snack.
  • Not sure how to do the variety thing? Pick up a fruit or vegetable you’ve never tried before (or haven’t had in a while) at least once a month. Yes, that may mean that weird prickly fruit you’ve been eyeing with bewilderment for years at the grocery store. Sticking to fruits or veggies in season can also help keep things economical.

Grains:

  • Always aim for using whole grains over refined grains for higher fiber intake and less added sugar.
  • Refined grains include white bread, white rice, pastries, candy, and other high-sugar foods.
  • Complex carbohydrates include whole grain breads and pasta, oats, barley, quinoa, and farro to just name a few.
  • But don’t misunderstand. Just because I call them complex, doesn’t mean they are any more complex to cook than those refined grains listed above. When all else fails, READ THE BACK OF THE BAG. Generally, they have basic instructions and even a little recipe to get you started.

Fats:

  • Opt for monounsaturated and polyunsaturated fats instead of saturated fats.
  • Mono- and poly-unsaturated fats include avocado, olive oil, walnuts, nuts, seeds, soybeans, etc.
  • Start by ditching the weird margarines and butter (unless you’ve got that portion control and serving size shit down pat).

Dairy:

  • Choose low-fat dairy instead of full-fat to avoid excess calories from fat that can lead to an unhealthy weight.
  • Again, there is a place for that creamy full-fat yogurt in a healthy diet if you have a good handle on serving sizes, but considering 2/3 of Americans are overweight or obese, I think we could all probably use to cut back on calories from excess fat wherever possible.

Alcohol:

  • If you don’t drink, don’t start. Period.
  • Don’t get me wrong. I love my chardy parties, but I try to keep that for the weekend so it feels like a treat.
  • Men: limit intake to 2 drinks per day
  • Women: limit intake to 1 drink per day
  • 1 serving: 12 ounces of beer, 5 ounces of wine, or 1 ½ ounces of hard liquor

Takeaway:

  1. Start planning. Meatless Mondays or Salad Sundays. Make a realistic routine out of incorporating these plant-based meals. If you want to start by just doing a meatless meal once a week, then using those catchy phrases is a great reminder to do so.
  2. Keep to the basics. Don’t feel the need to recreate the wheel with new or complex recipes. Use your family favorites and find ways to adjust it to make it more plant-based. Pinterest is a god send so don’t even try to tell me you can’t find ideas.
  3. Make it work for you. Avoid getting overwhelmed and feeling the need to change every part of your diet by focusing on 2 aspects on the diet at a time.

Good luck! And don’t hesitate to email me with questions 🙂

-EAW

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Top 5 Time-Saving Kitchen Hacks

With Christmas and New Year’s right around the corner, we know there tends to be that one ingredient that you always forget or you don’t have enough time to run to the store to get a last minute recipe item. These easy hacks will help save you time and make cooking or baking a lot less stressful over the next week during the holidays.

Tune in to the audio guide from WZZM here.

  1. Making your own stock but running short on time? Place stock ingredients in a slow cooker on LOW overnight. In the morning, skim the fat, strain, bring to room temperature, and refrigerate.
  2. Measure sticky ingredients without the mess. The struggle is real when going from measuring a tablespoon of honey to a tablespoon of brown sugar. Avoid all the stickiness by spraying the measuring utensil with cooking oil or spray. The ingredients will glide right off the measuring spoon without you having the wash and clean it between ingredients.
  3. Avoid long baking times when it comes to breakfast. Instead of baking an entire quiche for 60 minutes, pour the egg mixture into greased muffin tins and bake at 400 degrees for 15 minutes to save time.
  4. Cooking grains without chicken broth. Are you a fellow ancient grain lover (quinoa, farro, bulgar, etc.), but forgot the chicken broth for cooking? Try using interesting flavored teas, such chai or smoky black tea, that you may have on hand to flavor the water while simmering. Remove the tea backs when the grains are done cooking.
  5. Avoid browning with your guacamole. To keep guacamole fresh and that beautiful green color, place in a container or jar and add water on top. Place in the refrigerator. When ready to use, drain the water and serve.

References:

http://www.cookinglight.com/cooking-101/techniques/food-hacks#cook-up-tastier-grains

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Healthy Holiday Gift Guide

Tis’ the season for gift giving and receiving. I struggle with this season because I’m going to be honest, I often get wrapped up in the gift giving both literally and figuratively. I am a terrible gift wrapper. These skills do not seem to improve with 28 years of life. Lol.

I have plenty of friends and family that have shared their desire to be healthier this holiday season or start 2018 on a better foot health-wise. This healthy holiday gift guide will give you great ideas to suit anyone this season so you can get back to the most important part of this season: spending time with friends and family or finding ways to give back in your community.

This guide is separated into fitness, food, beauty, and stocking stuffers. Some ideas are for my locals in the Grand Rapids area and some are more generalized to please the masses. Either way, I can bet you will find something that will make someone very happy this Christmas.

FITNESS:

  • Monthly subscription to a local gym or yoga studio. Jump start the new year with more physical activity by taking advantage of holiday gym enrollment discounts in your local community.
    • YMCA of Grand Rapids. Waiving the new membership fee starting December 15th. Adult monthly rate $70
    • Funky Buddha Yoga Hothouse. 2-week trial $25
    • MVP Sportsplex. No enrollment fee and January month free for new members.
  • Wireless Headphones $130. This is a perfect gift for a new or avid runner planning to participate in 2018 races.
  • Resistance Bands $5-10. This could easily be a stocking stuffer as well. It’s a great addition to a home gym collection.

FOOD:

  • Healthy cookbooks (cost varies). Who doesn’t love a new cookbook with pages and pages of beautiful food and new recipes to sink your teeth in? These are a couple great ones to start with, but truly your options are endless.
  • NutriBullet $60.  Pack in the antioxidants this coming year by blending your favorite fruits and vegetables to make some delicious smoothie concoctions. Be sure to try my turmeric, banana, and ginger smoothie recipe in your new blender 🙂
  • Downtown Market gift card for a cooking class $70-100. This is an awesome present for someone that loves to go out on the town, but needs a little help in the cooking department.
  • Blue Apron or Doorganics gift card $60-240. Another great gift for the amateur cooks that are just getting started on their culinary journey or just want to cook a great meal for their significant other.
  • Vegetable spiralizer $20-30. Spiralized vegetables (zucchini, sweet potato, squash, etc.) as a low carbohydrate substitute for standard spaghetti is all the rage right now and for good reason. Let the experimenting begin!

BEAUTY:

  • LUSH gift boxes. Made from fresh organic fruits and vegetables, essential oils, and safe synthetics. Not tested on animals. Handmade using little or no preservative or packaging, using only vegetarian ingredients. $40
  • Serenity Heatable/Chillable Spa Mask $20. Take a moment to relax your eyes with this cold or warm mask.
  • Petal multi-use vitamin E oil $30. Say hello to 2018 with glowing, soft, and rose petal-scented skin 🙂

STOCKING STUFFERS:

  • Hip circle exercise resistance bands $5-10. Get that booty lookin’ tight and fit for spring break 2018 using these resistance bands while weight lifting or even on their own. 
  • Mortar and pestle $10-40. Know someone who is eager to make their own chimichurri or salsa verde? I’ve got just the thing.
  • Vegetable steamer basket $10-15. Avoid mushy, overcooked steamed vegetables with this handy tool.
  • Avocado slicer $10. Honestly, who doesn’t know someone who loves avocado?! This slicer makes cutting an avocado simple and easy.

Happy Holidays friends!

-EAW

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My Top 10 Fridge Staples

Between family get-togethers, company parties, and holiday shopping, this season is always busy. It’s easy to get thrown off your normal routine of cooking and eating healthy with all these events. During this time, I heavily depend on these healthy fridge staples to get me through. Gotta have all hands on deck health and energy-wise during this season, therefore it’s essential for me to have these food items available to me. Here are my 10 refrigerator must-haves always and especially during the holiday season.

  1. Spinach or dark leafy greens
    1. Whether adding to my eggs in the morning, soups in the evening, or just making a simple salad, these are a must-have for me. They are a great source of vitamin K, vitamin A, folate, iron, calcium, and vitamin C.
  2. Unsweetened soy milk
    1. Soy intake in moderate amounts may have a protective effect against cancer risk. Moderate amounts includes about 2-3 servings of whole soy foods daily (i.e. soy milk, edamame, tofu, etc.). Because I don’t consume tofu and edamame on a regular basis, I try to consume at least 1/2-1 cup of unsweetened soy milk daily. It’s a great source of soy-based protein (as compared to many other non-dairy based milks), potassium, vitamin B12, folate, calcium, and vitamin D.
  3. Plain Greek yogurt
    1. My go-to uses of plain Greek yogurt is rarely for eating just plain yogurt. It’s one of my favorite healthy swaps in dips, sauces, and spreads. I find myself continually subbing it for sour cream in dips and Mexican cuisine. It’s low in added sugar, high in protein, and a great source of calcium. Try spreading on toast with sliced apples topped with a honey, nut butter, and coconut milk drizzle for a delicious mid-afternoon snack.
  4. Ground flaxseed
    1. Some people may not store in the refrigerator but I often do just to keep it as fresh as possible. Ground flaxseed meal is a great source of fiber, protein, and iron. With 2 tablespoons providing 2430 milligrams of omega-3 fatty acids, it’s also packed full of all those heart healthy fats. It adds a lovely nutty flavor to your favorite cookies, energy bites, fruit smoothies, or my favorite…old-fashioned oatmeal.
  5. Avocado
    1. Oh the holy grail! We all know avocado is all the rage right now, but honestly how can you resist. It spreads beautifully on toast and blends easily in your favorite smoothie or savory sauce. It’s jam-packed with the heart-healthy monounsaturated fat and provides at least 20 vitamins and minerals in one-third a medium avocado (one serving). Enough said.
  6. Kombucha
    1. My booch 😉 This fermented tea beverage is a probiotic that can help maintain gut microbiota. I try to drink at least one Kombucha a week to maintain my gut health. Taking care of your gut health is essential to support regular bowel and immune function. Plus, there are ample flavors to choose from…don’t tell me you can’t find one you like.
  7. Cage-free eggs
    1. Once while traveling the country, I drove past a large semi truck carrying caged chickens that were literally packed in tighter than sardines. My face while driving past the truck turned to the driver in pure horror. I never looked back. Cage-free eggs fa’ life. Plus they’re delicious and the yolk is always plump and never saggy (ew saggy!). Eggs are good any time of the day for me…breakfast, snack, lunch, brinner, you name it. Eggs provide high quality protein and are bursting at the seams with great nutrients, such as B-vitamins, choline, iron, vitamin D, lutein and zeaxanthin.
  8. String cheese
    1. I must admit I never string the cheese. I eat it by the whole bite-size. To those who have the patience to pull apart the strings of cheese and eat them slowly, I applaud you. I don’t have that patience. This snack helps hold me over between meals due to 6-7 grams of protein. It provides a good source of calcium and limited fat (if you are purchasing the light version!) for all my low fat friends.
  9. Hummus
    1. The phrase “hummus is yummus” holds true in my mind. I often make my own (see here for a chipotle pumpkin version), but in the case I don’t, I almost always have a store-bought container on hand. Hummus is a great plant-based snack, blending cooked chickpeas and tahini sauce as the classic foundation. Spread on toast and/or pita bread or enjoy with your favorite crackers and fresh vegetables.
  10. Baby carrots
    1. Well what on earth are you going to eat with the hummus?! Dem baby carrots. Baby carrots are a great go-to snack. Ready-to-eat, low in calories and can be paired with hummus of course, your favorite nut butter, grapes, veggie dip, or just eaten by themselves. Carrots offer excellent sources of vitamin A in the form of beta-carotene, vitamin K, vitamin C, fiber, potassium, and antioxidants.

What are some your favorite refrigerator staples? Comment below 🙂

 

-EAW

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Guide to a Healthy Holiday Mindset

We have all heard the statistics about unwanted weight gain during the holiday season and how we often struggle to lose this weight over the course of the rest of the year. Luckily, there are many easy, healthy swaps to help reduce excess calories and fat in holiday cooking. In addition, we also know that stress plays a role in unwanted weight gain. According to a study conducted by the CDC, higher perceived stress was associated with lower levels of physical activity, less mindful eating behaviors, and more energy-dense food choices. Therefore, even if you are using healthier techniques in your holiday baking this year, your weight may still continue to climb if you are bombarded with stress.

With the holiday season rapidly approaching, it’s important to start preparing your mindset in order to promote good health before, during, and after the holidays. Follow this guide to help formulate a strong and healthy holiday mindset.

  1. Identify what part of the holidays makes you happy. Is it catching up with friends or family, giving back to the community, making food for family, or even eating all the yummy traditional holiday foods? Make these things a priority. Even if enjoying all the yummy food is something you really look forward too, then do so without feeling guilty. But be sure to remember moderation and portion sizes. After all, it is not the select couple holidays that will cause significant weight gain. It is the lack of a consistent healthy lifestyle before, during, and after the holidays that makes the biggest impact long-term.
  2. Identify areas of your diet or fitness that need improving NOW. Not the day after Thanksgiving when the guilt sets in or January 1st when you decide to start a crash diet. Focus on 2 SMART (specific, measurable, achievable, realistic, and timely) goals for your fitness level and diet now. Make these goals as realistic as possible so that it will be feasible to maintain throughout and after the holiday season.
  3. De-glorify certain “off-limit” foods. When we put pumpkin pie in a category of “should never eat” and salad in a category of “eat often”, which one do we tend to want more? That slice of pumpkin pie. When we stop hyper-focusing on foods that we can’t eat and focus on all foods in moderation, you start to form a positive relationship to food and your body.
  4. Find your zen time. Whether that’s taking more time for yourself or just feeling ok with saying “no” to parties or extra tasks. Allowing your mind to decompress will help facilitate a healthier mindset during the holidays. Try some of these relaxation tips:
    1. Read a book for 15 minutes every day.
    2. Meditate or yoga for 15-20 minutes daily.
    3. Journal in the morning or evenings before bed to remind yourself things you are grateful for.
    4. Go tech-free for an hour or two during the day. Don’t be afraid to unplug from the electronics for a while.

By following some of these easy tips to decompress your mind, you may find you will enjoy your holidays even more than previous years. The mind plays a large part in your health and it’s important to treat it as an equal to diet and exercise in your healthy lifestyle. Happy Holidays!

 

References:

https://www.cdc.gov/pcd/issues/2012/12_0001.htm

-EAW

 

 

 

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Easy Horseradish Sauce

As the weather is starting to get colder and drearier here in West Michigan, I find myself wanting to make more and more warm, comfort foods. My fiancé also recently purchased a smoker and has been making some really delicious smoked meat; it sure is yummy and incredibly low maintenance. He makes the proteins and I make the sides. It’s a nice little duo we have going on over here 🙂

My fiancé recently bought a ginormous piece of beef loin from Costco and it has been taking up the majority of our freezer space for a couple weeks. We decided this week was the week to smoke this baby, mainly so we can regain some of our freezer space back. And when I say this thing was ginormous, I am not kidding. Let me give you a visual…

With it only being the two of us (and our zoo including a great dane, border collie pitbull mix, and dumpster kitty), we were both aware we were not going to be able to finish this alone. Therefore, we invited a couple friends over to help make a dent in this meat. Side note, the meat turned out amazing! Check out those smoke rings!

Despite having friends help us consume this, we still had quite a bit of meat leftover. Meaning, I had to start getting creative to discover new ways to use up the rest of this meat. Lucky enough, trying to use up leftovers without wasting food is probably one of my favorite pastimes.

One of our friends recommended an open-faced sandwich that sounded amazing…sourdough bread, dijon mustard, pickles, swiss cheese, leftover smoked beef loin topped with a horseradish sauce. SOLD. A couple days later, I took a stab at it, but not without my own personal twist (I can’t resist). I love when I rhyme unintentionally. Here is a look at how the sandwich turned out.

This sauce though. On point. It really took the sandwich to the next level flavor-wise. I highly recommend trying it. It is super easy and can be served with just the meat alone if you prefer. The non-fat Greek yogurt substitute for sour cream quickly eliminates extra calories from fat that truly, between the meat and the swiss cheese, the sandwich just did not need in my opinion. But if you do find yourself needing a little more fat for flavor or thickness, feel free to add a dollop of low-fat sour cream. Enjoy!

Easy Horseradish Sauce

Total prep time: 15 minutes

Servings: 6 (1 Tbsp)

Ingredients:

  • 1 Tbsp. Dijon mustard
  • 1 tsp. Rice wine vinegar
  • 1 cup non-fat Greek yogurt
  • 1/4 Horseradish, prepared white
  • 1/2 tsp. Kosher salt
  • 1/4 tsp. ground black pepper
  • 1 dash of Worcestershire sauce
  • 1 dash of Tabasco sauce (optional)

Directions:

  1. Stir together the mustard, vinegar, yogurt, horseradish, salt, pepper, worcestershire, and tabasco sauce together in a medium bowl until evenly dispersed.
  2. Transfer to an air-tight container and I recommend refrigerating for at least 3 hours or overnight if possible.

Recipe adapted from The Washington Post.

-EAW

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Everything Pumpkin: The Healthy Way

Fall is upon us and with that comes all the pumpkin cookies, cakes, pie, and cheesecake. But not all pumpkin recipes have to debunk your diet from excess calories. Pumpkin can be used in both sweet and savory dishes. Some people may be wondering if pumpkin is even healthy at all?

Pumpkin has many health benefits to be happy about this fall. It’s packed with antioxidants, such as lutein and zeaxanthin, as well as beta-carotene, vitamin A, dietary fiber, and potassium. For 1 cup of 100% pure pumpkin, there is only ~80 calories, 7 grams of fiber, <1 gram of fat, and 2 grams of protein. These different nutrients help support the immune system, maintain clear eyesight, and help maintain a healthy weight. And don’t forget about the seeds! Pumpkin seeds are a great source healthy fats, protein, fiber, zinc, and magnesium. Here are some great healthy recipes using pumpkin for you to try this fall or any time of the year.

Check out the audio guide from my news segment on WZZM here.

Pumpkin Ricotta Mousse

Yield: 8 servings

Ingredients:

  • 1 cup part-skim ricotta cheese
  • 1 ¼ cup 100% pure pumpkin, pureed
  • 1 tsp pumpkin pie spice
  • 2 Tbsp honey
  • 1 tsp vanilla extract
  • 1 cup light or fat-free whipped topping

Directions:

  1. Combine first 5 ingredients using a mixer or blender until smooth.
  2. Fold in the cool whip with a spatula until even consistency.
  3. Using small bowls or mason jars, spoon ¼ cup mousse into each and top with pecans, dark chocolate nibs, or pumpkin seeds for garnish.

IMG_6953

Whole Wheat and Oat Pumpkin Pancakes

Prep time: 5 mins, Total time: 5 mins

Ingredients:

  • 3 eggs
  • 1/3 cup brown sugar
  • 1/2 cup applesauce
  • 1/2 cup canned pumpkin
  • 1 1/2 cup buttermilk
  • 2 tsp vanilla extract
  • 1 cup whole wheat flour
  • 1 cup rolled oats
  • 2 tbsp baking powder
  • 1/2 tsp salt
  • 1 tsp pumpkin spice

Instructions:

  1. In a large bowl whisk together the eggs, brown sugar, applesauce, buttermilk and pumpkin together until smooth. Add in vanilla, baking powder, salt, pumpkin spice, rolled oats and flour and whisk well.
  2. Pour about half a ladle onto a medium hot griddle and cook for 3 minutes, until the edges start to firm up. Flip the pancakes and finish cooking for 1-2 minutes on the other side.
  3. Serve hot with maple syrup, plain yogurt, or pecans.

Source: https://www.jocooks.com/healthy-eating/healthy-whole-wheat-oats-pumpkin-pancakes/

Smoky Chipotle Pumpkin Hummus

Ingredients:

  • 2 tablespoons lemon juice
  • 1/4 cup tahini
  • 3 cloves garlic
  • 1 teaspoon kosher salt
  • 1 (15 ounce) can chickpeas, drained and rinsed
  • 2 teaspoons olive oil, plus more, to top
  • 2 chipotle chiles in adobo, plus adobo sauce, to taste
  • 1 (15 ounce) can pumpkin puree
  • 1 teaspoon ground cumin
  • 1/2 teaspoon smoked paprika, plus more to top
  • Roasted, salted pumpkin seeds, to top

Directions:

  1. Pulse the lemon juice, tahini, garlic, and salt together in a food processor or blender until it forms a paste. Add in the chickpeas, olive oil, and chipotle chiles and pulse until smooth. Add in the pumpkin puree, cumin, and smoked paprika and pulse until well combined.
  2. Transfer the hummus to a bowl and swirl the top using the back of the spoon. Drizzle over a little additional olive oil. Sprinkle with smoked paprika and top with roasted pumpkin seeds. Serve or refrigerate until ready to serve.

Source: http://hostthetoast.com/smoky-chipotle-pumpkin-hummus/

Thai Pumpkin Coconut Soup

Serves: 4

Ingredients:

  • 2 tablespoons red curry paste
  • 4 cups low sodium chicken or vegetable broth, about 32 ounces
  • 2 15 ounce cans pumpkin puree
  • 1¾ cup unsweetened coconut milk, or a 13.5 ounce can, reserving 1 tablespoon
  • 1 large red chili pepper, sliced
  • Cilantro for garnish if desired

Directions:

  1. In a large saucepan over medium heat, cook the curry paste for about one minute or until paste becomes fragrant. Add the broth and the pumpkin and stir.
  2. Cook for about 3 minutes or until soup starts to bubble. Add the coconut milk and cook until hot, about 3 minutes.
  3. Ladle into bowls and garnish with a drizzle of the reserved coconut milk and sliced red chilis. Garnish with cilantro leaves if desired.

Source: https://www.foodiecrush.com/5-ingredient-thai-pumpkin-soup/

IMG_6962

Enjoy!

-EAW

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Navigating Food Trends

This morning I was on WZZM 13 helping the GR community navigate through the latest food and nutrition trends. The latest trends on the scene include matcha green tea powder, beetroot powder, spirulina, and activated charcoal. But are these foods or products worth your money and which ones may actually be healthy for you? Follow this true or false guide with explanation on which trends are worth your attention. Cheers to evidence-based nutrition advice and hump day!

Check out the WZZM audio guide here!

 

True or False

Beetroot powder vs. whole beets

Beetroot powder has the same amount of fiber per serving as a whole beet.

True. However this depends on the brand. Because beetroot powder is a supplement, the purity of the product may not be created equal due to lack of FDA regulations. When you are looking for the best beetroot powder, aim for at least 2 grams of fiber per serving (generally 2 tsp-1 Tbsp powder). Try adding the powder to smoothies, baked goods, pasta sauces, salad dressing, dips, and soups.

Activated charcoal for detox diets

Activated charcoal is a healthy and safe way to remove toxins from your body.

False. The use of activated charcoal is most commonly reserved for emergency treatment of severe poisonings. The administration of activated charcoal causes the charcoal to bind to chemicals, foods, drugs, and nutrients in the stomach to prevent being absorbed into the body. In other words, if you are taking this for a healthy diet detox and consuming with healthy food, these healthy nutrients will also not be absorbed. This not only prevents the absorption of the good nutrients that your body needs, but excessive intake can increase your risk of constipation or diarrhea, black stools, or dehydration. Stick to a plant-based diet with an emphasis on fruits and vegetables for the best long-term “detox” diet.

Spirulina

Spirulina is one of the few foods on the planet with a naturally high content of the healthy omega 6 fatty acid, gamma linoleic acid (GLA).

True. Spirulina is a green-blue algae powder that can be added to foods or taken as a pill supplement. Although it is safe to consume for adults, the algae flavor may turn most away. But what it lacks in flavor, it makes up in nutrient composition. Spirulina is packed with protein, vitamin A and K, iron, potassium, GLA, and other antioxidants, such as phycocyanin and zeaxanthin. Preliminary and mostly animal-based studies show promising potential health benefits, such as boosting the immune system, preventing infection and allergic reactions, anticancer properties, and improving liver and eye health. More research is needed to determine the exact impact spirulina has on overall health.

Matcha green tea powder

Matcha green tea may have a higher antioxidant content than regular green tea.

True. Matcha green tea uses the whole tea leaf and grinds it into a powder. This powder is then mixed in with hot water for a frothy tea beverage, ultimately allowing you to consume whole tea leaves. On the other hand, general consumption of regular green tea is the infused water from the leaves instead of whole tea leaf consumption. Matcha green tea leaves grow in shaded areas potentially increasing the chlorophyll content. Matcha green tea also contains l-theanine and epigallocatechin gallate (EGCG), which have antioxidant properties, help fight inflammation in the body, and may improve alertness. Due to lack of scientific evidence specific to matcha green tea, there is no clear indication to drink matcha green tea over regular green tea. Try using in lattes, smoothies, and sweet or savory sauces. It is not recommended to drink more than 2 cups of matcha green tea daily due to its nutrient concentration.

References:

https://www.ncbi.nlm.nih.gov/pubmedhealth/PMHT0008816/?report=details

https://www.ncbi.nlm.nih.gov/pubmed/28784536

-EAW

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Review: Rootz Nutrition

Although I have always been an avid runner and exerciser, I have never been a big lifter. I have just recently started to cut back on my cardio and increase my resistance training. I have plenty of friends who participate in Cross Fit and follow a strict or loosely-based Paleo diet. Here are a few things that I need to point out:

  1. I am not fad diet person. Just not my thang. I am all about getting all my food groups in and especially not discriminating against my whole grains. BUT, if there is one thing I have learned as a dietitian and working with food and people, there are different strokes for different folks. Meaning, different diets work for different people. It’s never one size fits all. In my opinion, this is why fad diets will continue to stay trendy. Research also shows that there is not one specific diet that trumps all for optimal weight maintenance (however, the Mediterranean diet gets pretty close), which again reinforces that not one diet takes the cake.
  2. Despite all the protein powders I encourage my oncology patients to fortify their foods with to increase caloric and protein content, I am not a protein powder person. They have always tasted artificial to me.

So I bet you’re wondering why I am reviewing a product that one is a protein and/or energizing powder that two promotes a Paleo diet that recommends eliminating my beloved whole grains.

As I said before, I am not about eliminating foods from my diet and even if you don’t follow a Paleo diet or lift weights regularly, there could be a place for Rootz Nutrition products in your diet. Here’s why.

Rootz Nutrition products, such as the energizing-superfood and the protein-superfood, use natural ingredients that I think most people generally need more of in their diet. These include “superfoods” (or foods that I like to say have high vitamin, mineral, and antioxidant content), such as raspberry, goji berry, blueberry, acai, turmeric, kale, spinach, chia seeds, flax seeds, the list goes on.

These products can be helpful for individuals who struggle to get adequate protein or fruits/vegetables in their diet and those with severe allergies. Rootz Nutrition products are non-GMO, gluten, dairy, and soy-free, and do not contain artificial ingredients.

They can also be beneficial for the exact reason why they were created: pre- and post-workout supplementation. For athletes and body builders, contrary to popular belief most can get adequate amounts of protein through food alone. However, if this is an area you struggle with, a protein powder such as the Rootz Nutrition chocolate banana nut can be a convenient way to do so. To enhance muscle repair and growth, time your protein intake within 2 hours of your workout alone or pair with a carbohydrate.

Chocolate Banana Nut Protein-Superfood

One serving (28g)=97 calories, 7g carbohydrates, 4g fiber, 3g sugar, 14g protein

*Low in sugar and a great source of omega-3 fatty acids and plant-based protein using egg whites, Sacha Inchi, and hemp seed protein. BONUS: It actually tastes really good! Check out these yummy protein bars…

Homemade Protein Bars

Yield: 16-18 bars

Ingredients:

  • 1 ½ cups old-fashioned oats
  • ¼ cup unsweetened coconut, shredded
  • 3 Tbsp. chia seeds
  • ¼ cup walnuts, chopped
  • 2 packets of Rootz Nutrition chocolate banana nut protein-superfood powder
  • 1 Tbsp. 100% cacao powder
  • 2 Tbsp. dark chocolate chips, chopped
  • ¼ cup sunflower honey

Directions:

  1. Mix all dry ingredients in a large bowl until evenly distributed.
  2. Stir in honey. You may need to use your hands here to combine into a compact ball.
  3. Line a baking sheet with parchment paper. Spread the bar mixture on the baking sheet evenly in thickness and firmly to reduce crumbling.
  4. Freeze for 30 minutes to an hour. Remove and cut into bars.
  5. Can be stored in the refrigerator or freezer in a plastic bag.

Raspberry Pink Lemonade Energizing-Superfood

Two servings (7.3g per serving)=18 calories, 5g carbohydrate, 2g sugar, 2g dietary fiber

This powder is mainly comprised of a blend of roots, seeds, herbs, and fruit. It’s a great source of energy, caffeine, antioxidants, vitamins, and minerals. The taste of 1 full packet is a tad bitter for my liking so I would just use half a packet or 1 serving next time for my smoothie, but nothing a little fresh raspberries or honey can’t fix 🙂 After a long weekend of glutinous drinking and eating, this smoothie was the perfect reset button to start my week off right.

Raspberry Lemonade Smoothie

Yield: 6 oz smoothie

Ingredients:

  • 1/4 cup plain Greek yogurt
  • 1/4 cup fresh raspberries
  • 1 packet Rootz Nutrition Raspberry Pink Lemonade Energizing-Superfood powder
  • 1/4 cup unsweetened soy milk
  • 1 Tbsp honeycomb
  • Handful of ice cubes

Directions:

  1. Combine all ingredients in a blender and blend until smooth. Enjoy immediately or freeze for later use.

Enjoy!

-EAW

Resources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4061651/

http://www.eatright.org/resource/fitness/sports-and-performance/fueling-your-workout/protein-and-the-athlete

https://www.rootznutrition.com/

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Charred Red Pepper and Tomato Soup

Despite the heat wave this week, Michigan fall is finally here! And hey, that’s Michigan weather for you…cold one week, hot the next. But I LOVE fall. Give me all the pumpkin, bright-colored leaves, comfort foods, cozy sweaters, spiced rum and apple cider, and Michigan State football…I die happy. Luckily, my fiance also loves fall and any delicious stew or soup that is served in a bowl 🙂

On a different note, lately I have been feeling more primal urges in my cooking. You know, getting back to a more simple way of living and preparing food. Sometimes after a long day at work where I am constantly dialed into a computer, pager, or phone, it’s nice to come home and slow life down a little.

My latest obsession has been charring. Tortillas, bell peppers, naan bread, you name it. It adds an amazing depth of flavor and small little smoky bits of goodness.

 

However, one blessing of advanced technology is the immersion blender. It’s a sneaky little amazing hand-held machine that blends and purees foods lickity split. One of the best gifts I ever received and I highly recommend it to my all my fellow creamy soup lovers.

This creamy tomato soup gives all the fall feels. It pairs beautifully with a homemade whole grain bread, French baguette, or grilled cheese sandwich for dipping. Bonus: it’s packed with antioxidants. Lycopene, vitamin C, and beta-carotene will help ensure no fall colds occur in your household. So get in the kitchen and happy fall cooking!

Charred Red Pepper and Tomato Soup

Ingredients:
2 large garlic cloves, cut in half
4 red bell peppers
2 large Roma tomatoes
2 Tbsp extra virgin olive oil
1 cup unsweetened soy milk
2 cups low sodium chicken broth
2 tsp red wine vinegar
Red pepper flakes (optional)
1/4 tsp onion powder
Salt and pepper to taste
1/4 cup fresh basil, chopped

Directions:

  1. Cut the tomatoes in half lengthwise and remove the stem to create a canal down the middle of the tomato.
  2. Line a baking sheet with aluminum foil and spray with cooking spray. Stuff each tomato half with a halved piece of garlic and place the tomatoes on the baking sheet. Drizzle with 2 tablespoons of olive oil and sprinkle with salt and pepper. Broil in the oven for 20 minutes.
  3. Gas stove: Turn your burner to low to medium heat and place the bell peppers on the burner. Char on each side of the pepper (about 3 minutes per side). Once fully charred, place the peppers on a large plate, cover with aluminum foil and allow the steam to soften the peppers for about 5 minutes. Allow to cool.
  4. No gas stove? Use the oven. Preheat the oven to 500 degrees. Place the whole peppers on a baking sheet and roast for 30-40 minutes, flipping the peppers twice. Once the peppers are charred and wrinkled remove from the oven and cover with aluminum foil for 5 minutes. Allow to cool.
  5. Once peppers are cool enough to handle, wet a paper towel and scrap off the charred peel. I like to keep some on for flavor. Remove and discard the stem and seeds.
  6. Depending on the tools you have available at home, you can either use a food processor or immersion blender for this part (I used an immersion blender). Place the tomatoes, bell peppers, vinegar, and broth in a large pot. Using an immersion blender, puree until smooth.
  7. Add the milk (or cream) and bring the soup to a low simmer. Add the onion powder,  salt and pepper to taste, fresh basil, and red pepper flakes (if desired). Serve and garnish with fresh basil or shredded mozzarella cheese.

Enjoy!

-EAW