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7 Healthy Snack Ideas for the Office

October 19, 2012 By Laura 0 Comments

So it’s Friday.. woo hoo!  It is 3:00 and you get off in two hours, but you are STARVING.  You only have a few minutes in between clients, so you run to the vending machine for a quick snack.  What do you see?  Cookies, chips, candy bars.  Nothing with any nutrition.  So what are some ideas for snacks you can bring next week?

Here are 7 snack ideas that you can eat quickly, but that will satisfy your hunger AND give you some nutrition!

1. Apple and Almonds

Bring an apple and 1/4 cup of unsalted, raw almonds.  This will give you lots of energy, healthy fats, and hold you over until dinner time.  Also – it is easy to store in your bag if you don’t have access to a fridge.

2. Hard Boiled Eggs

Hard boiled eggs are a great portable way to get some protein into your mid-afternoon snack. Boil a few on the weekend so you always have one to grab in a hurry. For perfect hard boiled eggs, pop eggs into a muffin tin and bake in the oven at 325 for 30 minutes. [Read more…]

Filed Under: Nutrition

CRAZY About Coconuts

August 21, 2012 By Laura 0 Comments

Over the next 5-10 minutes, I hope to teach you at least one new thing you never knew about coconuts.

For one – they are incredible not only for your health, but are also a well-kept beauty secret!!  It is a “super food” which means it goes beyond nutritional benefits and can actually prevent and treat a long list of ailments and diseases. Read on to learn a new recipe, beauty tricks, and ways to incorporate more coconuts into your life.

Health Benefits
Coconuts contain powerful antioxidants in the form of raw saturated fats and oils. In fact, coconuts are 90% raw saturated fat.

Don’t freak out.  Unlike the long-chain fatty acids found in animal fats (which in excess CAN make you gain weight), the saturated fats found in coconuts are medium chain fatty acids (MCFAs) and are an important building block of every cell in the human body.

MCFA’s DO NOT have a negative effect on cholesterol, help protect against heart disease, and lower the risk of atherosclerosis (hardening of the arteries).

Here are a few examples of the awesome ways that young coconut flesh, coconut cream, and coconut oil can be used to improve your health:

• They kill harmful viruses, bacteria, fungi and yeasts in the body and support a healthy immune system.
• Provide a nutritional source of quick energy, boost endurance, and enhance physical and athletic performance.

• Improve digestion and absorption of vitamins, minerals and amino acids.

• Improve the utilization of blood sugar and can help alleviate the symptoms of hypoglycemia.

• Regulate and support healthy hormone production.

• Protect against osteoporosis by improving calcium and magnesium absorption.

• Reduce inflammation and help to heal/repair tissues and muscles.

• Increase the speed and thyroid function, which allows the body to drop excess weight and unhealthy toxins. MCFA’s ingested from coconut are burned up immediately, boosting the metabolism.

• Contain no cholesterol, but in fact help normalize cholesterol levels in the body and support cardiovascular health.

Benefits of Coconut Water:
• Excellent for rehydration following strenuous exercise – AWESOME post-workout drink to replace lost electrolytes
• Has a cooling effect on the body
• Soothes the skin and can treat and prevent rashes, when applied topically
• Helps to treat and calm urinary tract infections
• Alleviates the pain of kidney and urethral stones

Using Coconuts for Hair and Skin Care

• Coconut oil promotes hair growth and makes hair super shiny and soft.
• Coconut oil can prevent and eliminate dandruff and dry scalp.

**To use as a hair treatment, warm 2 to 3 tablespoons in a bowl in the microwave for 20-30 seconds. Apply the warmed oil to hair and massage into the scalp. Once the oil is applied, cover your hair with a shower cap (or wrap some plastic wrap around your hair). The plastic will help to keep the oil warm and allow it to penetrate the hair shaft. Leave the oil on your hair for at least an hour or overnight. Wash and condition your hair like normal and enjoy super soft tresses!**

Coconut oil is also an effective moisturizer for the skin.

• Prevents and treats dry, flaky skin, especially on the knees, feet and elbows.
• Effective in treating psoriasis, dermatitis, eczema, and other skin conditions.
• Helps prevent signs of aging, such as wrinkles and sagging skin.
• Super effective at eliminating the annoying little bumps many people get on the backs of their arms, thighs and buttocks. These bumps are a condition called Keratosis Pilaris.

**To use coconut oil on the skin simply massage a few TB’s into the skin. It will absorb into your skin within 15 minutes with no oily residue left behind.**

Cooking with Coconuts

• Coconut oil can replace ALL other oils in your kitchen (I use it instead of olive oil).
• Great for stir-frying vegetables because it is highly stable at high temperatures (won’t burn under high heat).
• Replace vegetable, canola and olive oils in recipes while cooking and baking. Coconut oil can be substituted in a 1:1 ratio.

Here is a great recipe for energy bars which contain both shredded coconut and coconut oil.

Coconut Energy Bars

Ingredients:
1/2 cup slivered almonds
1/2 cup pecans
1/4 cup almond or sesame seed meal
1/4 cup unsweetened shredded coconut
1/4 cup almond butter
1/4 cup coconut oil (check your local health food store)
1 tsp pure vanilla extract
1/2 tsp of raw honey
1/4 teaspoon sea salt
1/2 cup dried cranberries or blueberries

Method:
1. On a cookie sheet, toast nuts and shredded coconut until golden brown (you may need to shake the tray once or twice to make sure they cook evenly).
2. Once toasted, pour mixture into a food processor and pulse until nuts are chopped and the mixture becomes coarsely ground.
3. In a mixing bowl, melt coconut oil and almond butter (about 20 seconds). Remove from microwave and stir until smooth.
4. Add vanilla extract, honey and sea salt. Mix thoroughly.
5. Fold in nut mixture and almond (or sesame seed) meal until mixed thoroughly.
6. Fold in blueberries/cranberries.
7. Press mixture into an 8 by 4 loaf pan.
8. Refrigerate for 20 minutes or until firm.
9. Cut “loaf” width wise. Should make 6 good-sized bars.
10. Enjoy! (or, if you don’t plan to eat immediately, you can store the bars in the refrigerator, covered loosely with a paper towel and plastic wrap.
(http://crossfitzone.ca/paleo-recipe-energy-bars/)

Hope you learned at least one new thing you didn’t know about coconuts!  If you liked this post, please click “Like” and share with your friends. :)

 

Filed Under: Nutrition, Recipes

How many calories in your cocktail?

August 9, 2012 By Laura 2 Comments

Football season is just around the corner! Which also means that the holidays aren’t far behind. This time of year means lots of parties, tailgating, and nights out on the town on the weekends.

Have you ever wondered what to order at the bar without ruining all your hard work at bootcamp and the gym?

Let’s compare drinks in terms of the least amount of calories it takes to get a little buzz going. This is calculated by the Calorie to Alcohol Ratio (C.A.R.) where the lower the number is a better choice. The C.A.R. is calculated by dividing the calories in 12 ounces of an alcoholic beverage by the Alcohol % by Volume (ABV). These numbers were obtained from the website Get Drunk Not Fat. (getdrunknotfat.com)

Liquor:
When watching your calories, liquor drinks are usually the best way to go. They top the list in having the lowest calorie to alcohol ratio. Jose Cuervo Especial Tequila (Silver or Gold), Crown Royal-Special Reserve, Ketel One Vodka, and Gordons Dry Gin all have 64 calories per ounce and a C.A.R. of 19.2. Due to its slightly higher alcohol content, Knob Creek Bourbon has the same C.A.R. of 19.2 but has 80 calories per ounce. Some other options are Bacardi Gold Rum and Jack Daniels Whiskey. Both have 65 calories per ounce and a C.A.R. of 19.5.

Bacardi 151 Rum has 122 calories per ounce, which is one of the highest in the list of liquors. However, it is much higher in alcohol content, 75.5% compared to 40% for Ketel One Vodka, which makes its C.A.R. only 19.4. This means you can enjoy much LESS of the liquor for the same effect. Malibu Rum has lower calories per ounce, only 54, but has lower alcohol content, and thus, a higher C.A.R. of 30.9. This means you have to drink MORE for the same effect, negating its low calorie benefit. Stay away from creamy liqueurs such as Bailey’s Irish Cream. Bailey’s has 97 calories per ounce, 5.7 grams of sugar and a C.A.R. of 67.8.

Distilled liquor contains no sugar and no carbohydrates. “The distillation process converts the carbohydrates and the sugars into ethyl alcohol and there is no trace of them left behind.” However, unless you’re taking straight shots, carbs and sugar can sneak their way into your cocktail.

Orange juice (8 ounces) can add 110 calories and 20 grams of sugar.

Cranberry juice (8 ounces) adds 130 calories and 30 grams of sugar.

Regular coke (8 ounces) adds 100 calories and 27 grams of sugar.

To avoid added calories and sugar, choose regular water, seltzer water, or seltzer water with just a splash of OJ or cranberry juice (my personal favorite). A squeeze of fresh lemon or lime will add a bright flavor without any unnecessary calories! Also, some flavored vodkas, such as Smirnoff Raspberry Twist, add extra flavor without any extra calories or sugar.

Wine:
Wine has the highest sugar content of any other alcoholic beverage. “The fermentation process of wine does not completely eliminate the sugar in its base ingredients.” Wine is also high in carbs which will be converted into glucose in your body. Most wines fall in the middle ground on the C.A.R. scale. A white wine, such as sauvignon blanc has about 28 calories per ounce and a C.A.R. score of 25.8. Most white wines have 1 to 2 grams of sugar per serving. A red wine, such as merlot, has 30 calories per ounce and a C.A.R. of 26.2. Most red wines have 2 to 4 grams of sugar per serving.

A fun way to cut your wine calories in half is to make a wine spritzer. Just add some seltzer water to your wine to give it a little bubble. This will allow you to drink less wine/calories while still drinking a full glass. Sangria is a wine cocktail mixed with fruit juices. This yummy concoction can easily double the calories and add 15 to 20 grams of sugar per glass. The same goes for the popular brunch favorite, the mimosa. A mimosa is champagne mixed with orange juice, so be careful of the hidden calories/sugar content in the juice.

Beer:
Beer is the staple drink of football season. Although beer does not contain any sugar, it is high in carbohydrates. Here is how some popular lower calorie beer options stack up: Michelob Ultra has 95 calories for a 12 ounce glass with a 22.6 C.A.R.; Bud Light Platinum has 137 calories for a 12 ounce glass with a 22.8 C.A.R.; Miller Lite has 96 calories for a 12 ounce glass with a 22.9 C.A.R.; Bud Select 55 has 55 calories for a 12 ounce glass with a C.A.R. of 22.9. Here are two popular non-lite beer options for comparison: Budweiser has 145 calories for a 12 ounce glass with a 29 C.A.R.; Heineken has 150 calories for a 12 ounce glass with a 30 C.A.R.

Before you leave the house, have a plan in mind about what you will order and how many drinks you will indulge in. Having a game plan will help prevent a Mai Tai (260 calories, 17 grams of sugar) showing up at your table.

With any option you choose, please do so responsibly and with moderation.

What is your favorite low-calorie cocktail?  Share with us in the comments section below.  Please ‘like’ this post if you found it helpful.  Have fun this weekend!

Filed Under: Nutrition

Foods that Beat the Bloat!

July 31, 2012 By Laura 0 Comments

Do you have days when you just feel super bloated and can’t seem to get to normal?

You ask yourself.. what did I eat to feel this way?  Or maybe – you are looking for some foods to prevent bloating to make sure you don’t feel that way.

Either way, in this post you’ll find the top 7 foods that are your biggest offenders for causing bloating.. and the 7 foods that will actually help you if you CURRENTLY feel bloated.

Read on!

beat the bloat

7 Foods that will cause bloating: [Read more…]

Filed Under: Nutrition

My FAVORITE Cauliflower Recipe!!

March 26, 2012 By Laura 1 Comment

Cauliflower is staple vegetable in our house and I make it at least 1 – 2 times per week to take advantage of its high nutritional content (plus I love the taste of this recipe).  Cauliflower is a non-starchy, cruciferous vegetable that is high in Vitamin C, Vitamin K, folate, fiber, and anti-oxidants.

Keep reading for the recipe I personally make every week below!

How to Select and Store Cauliflower: Look for a clean, creamy white, compact cauliflower and try to avoid brown spotted or dull colored cauliflower.  Choose one that has many thick green leaves.  I like to pick up cauliflower at the local farmer’s market.  Store in a paper or plastic bag in the refrigerator for up to one week and store with stem side down to prevent moisture.  If you purchased pre-cut florets, use within two days for best freshness.  After cooking, try to eat within two to three days.

My FAVORITE Cauliflower Recipe:

Steamed Cauliflower with garlic and red pepper flakes

1 Head cauliflower
¼ Cup Extra Virgin Olive Oil
2 Large cloves garlic, minced or through a garlic press
1 Tablespoon anchovy paste
¼ Teaspoon red pepper flakes
2 Tablespoon fresh chopped parsley

1. Rinse and cut cauliflower into florets. Steam cauliflower until fork tender.

2. In a saute pan, put in olive oil, garlic, anchovy paste, and red pepper flakes and cook over medium for 1 minute, careful not to burn the garlic.

3. Add the cauliflower to the pan and with a wooded spoon, break up the cauliflower into little pieces a little bigger than peas.

4. Cook for 2 minutes and add fresh parsley when finished.  Remove from heat and check for seasoning. Add a little sea salt (to taste) and enjoy!

Thank you to Eileen and Paleo Simplified for this recipe.  This is one my mom used to make for us growing up and I could eat the whole bowl!

Please let us know if you make it and comment below!

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Filed Under: Nutrition, Recipes

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