Posts Tagged ‘women on wellness’

It hails from the Andes Mountains in South America, where it was a staple for the Incas.  It has a delicious nutty flavor.  Pronounced (keen-wah), Quinoa. Quinoa has all 8 amino acids (proteins) and therefore has better protein value than any other grain.

Next time you’re in Whole Foods pick up a bag.  Here’s how to cook it up – down and dirty…….

1 Cup Quinoa

1/2 Teaspoon Sea Salt

1 3/4 Cups of Water

It takes approximately 25 minutes to prepare and this recipe yields approximately 2 1/2 cups.

Rinse quinoa thoroughly – (as it has a soapy reside that needs to be rinsed).  Placed rinsed quinoa, salt and water in a 2 1/2 quart pot.  Bring to a boil, reduce heat to low, cover, and let simmer 15-20 minutes.  Don’t stir the grain while it is cooking.  Test for doneness by tilting the pan to one side, making sure all of the water has been absorbed.  Fluff with a fork before serving.

Make a big batch and use in the am as breakfast by adding some walnuts and a bit of almond milk.  Use as lunch by adding cranberries, sauteed onions and veggies, cut up chicken into strips and toss with some olive oil and fresh lemon juice, sea salt and fresh pepper!! VIOLA…………………………

I love quinoa because its sooo versatile and I can cook up a large batch and use it for a few meals!!! Single moms need to be economical with their time!!!!

1 Whole Organic Chicken
1 Large Onion
3-4 Cubed Sweet Potatoes
Small Carrots
1 Cup Chopped Fresh Basil
1/4 Cup Rosemary and Thyme
1/4 Cup Virgin Olive Oil
Celtic Salt and Fresh Ground Pepper to Taste

Stuff chicken with fresh carrots, onions and sweet potatoes, fresh basil, thyme and rosemary. Surround chicken with extra vegetables in baking dish. Place herb mixture under skin of chicken as well as inside. Drizzle olive oil on surrounded sweet potatoes and vegetables. Bake at 350 degrees for 20 minutes per pound.

As an avid protein consumer I know well how important it is to eat veggies.  Protein is acidic while vegetables are alkaline and hence a perfect marriage. We need to have the perfect balance of protein and veggies. Too much protein and you will be acidic which is a breeding ground for osteoporosis, diabetes, premature aging, kidney stones, and joint pain.

Our bodies strive to be in balance, and the body will do whatever it takes to maintain homeostasis.  If you don’t eat enough veggies the body will take calcium from your bones so that it can balance the acids from your diet.

A recent seven year study conducted at the University of California, on 9,000 women should that those who have chronic acidosis are at a great risk for bone loss than those who have normal Ph levels. Many of the hip fractures prevalent among middle-aged women are connected to high acidity caused by a diet rich in animal foods and low in vegetables. This is because the body borrows calcium from the bones in order to balance pH. – American Journal of Clinical Nutrition.

Since the number one vegetable consumed by Americans is ketchup! Yes you read correctly. We obviously don’t eat enough veggies. Well here’s a great way to bring yourself over to alkalinity.

Green Smoothies!!!!

Green smoothies provide numerous health benefits:

Green Smoothies provide the benefits of chlorophyll. A molecule of chlorophyll is only 1 atom different from a molecule of human blood. According to Dr Ann Wigmore, consuming chlorophyll is like receiving a blood transfusion.

Green Smoothies reduce your intake of fats and salt. Smoothies satisfy and reduce cravings.

Green Smoothies are a great way to include greens in your diet. Believe it or not, after a few weeks of drinking green smoothies you will crave and enjoy eating more greens.

Never judge a book by its cover – My green smoothie looks very GREEN but it tastes like fruit.

2 Cups Strawberries

2 Cups Spinach or Kale

Squeeze of Fresh Lemon

2 Cups Pure Water

Add ice and blend!!!

For those of us who love our protein shakes here’s a great green smoothie for you……..

1 Scoop Vanilla Protein (sweetened with Stevia)

5 Ounces of Pure Water

8 Ounces of Spinach or Kale

4 Ice Cubes

Blend!!!

Let me know what you think……

Great way to get in your greens without eating Trees!!!

1 lb Steamed, Chopped Fresh Broccoli

4 Cups of Vegetable Stock

Celtic Sea Salt

Cayenne Pepper

Steam broccoli in vegetable stock. Retain the vegetable juices. Place broccoli in food processor /blender and blend until smooth. Add vegetable stock until you reach desired consistency. Place soup in pot and season with celtic sea salt and cayenne pepper.

People who have never done a cleanse before often want to know “WHY?”

They usually feel that the body should take care of detoxing on its own. Well, between the air we breathe, the water we drink and food we consume, we are constantly taking in toxins and pollutants.

The body desires a state of health and balance, but it needs the proper fuel to run optimally.  And even with the right fuel, the body still needs an oil change as does your car!!! You change your car oil on a regular basis, so why not treat your body with a maintenance program? After all we are talking about our body!!!  It should be treated with the utmost of care and love.   How does your car run when its neglected – without an oil change, or replaced clean filters? Not optimally that’s for sure –

My WOW Detox Program is an opportunity to change the oil (cleanse the blood), recharge your battery (immune system), and cleanse your exhaust system (kidneys, pancreas, colon, liver).

The end result is a healthy body full of energy, mental clarity, positive mindset and weight loss too!!

1 1/2 Pounds Trimmed String Beans

4 Tablespoons Cold Pressed Extra Virgin Olive Oil

2 Minced Garlic Cloves

1/4 Cup Chopped Fresh Parsley

1 Tablespoon Grated Lemon Peel

Sliced Almonds (optional)

Place string beans in a large pot of boiling salted water until crisp tender, 4 minutes approximately.  Drain.  In a small pan put about 1/4 cup of water and the garlic.  Water saute the garlic for about 2 minutes, until the water evaporates.  Turn off the heat. Stir garlic with olive oil, parsley and lemon peel.  Let sit for about 5 minutes to absorb the flavors.  Mix with string beans and sea salt (to taste).  Add sliced almonds (optional)

3lbs Trimmed and Cleaned Brussels Sprouts

1/2 Cup Organic Extra-Virgin Olive Oil
1/2 Cup Hand Grated Parmesan Cheese
Sea Salt or Celtic Salt
Fresh Ground Pepper

• Preheat oven 450 degrees. Coarsely slice the brussels sprouts.

• Place brussels sprouts on 2 separate baking sheets and toss with the olive oil. Use less oil if desired. You want to be able to coat the sprouts evenly. Season with salt and pepper and spread in baking sheet.

• Halfway through cooking – stir brussels sprouts

• Roast for approximately 25-30 minutes until tender. They will be browned sporadically throughout.

• Toss and Sprinkle with Parmesan Cheese and cook until the cheese is melted.

Bon Appetit!!!!!!

If food labels said “Sugar” it would be a cinch to figure out what foods to eliminate. That’s why the burden lies with us………………………. and Knowledge is Power!!!!

CODE WORDS FOR SUGAR

This list is just a Start and by no means inclusive!!

FRUCTOSE
AGAVE
DEXTROSE
CANE JUICE CRYSTALS, EXTRACT
CANE SUGAR
MOLASSES
FRUIT JUICE CONCENTRATE
FRUIT JUICE
SORBITOL
TURBINADO SUGAR
DEHYDRATED CANE JUICE
CORN SYRUP (OR HIGH FRUCTOSE CORN SYRUP)
SUGAR
INVERT SUGAR
LACTOSE
MALTODEXTRIN
HONEY
MALTOSE
GLUCOSE
SUCANAT
BARLEY MALT

Regardless of how they spell it – ALL of the above are SUGAR!!!!

Sugar is a common ingredient in most processed foods, even if it doesn’t taste sweet. That’s why you need to check out the food label and be a “Label Detective”. Salad dressings, ketchup spaghetti sauce and peanut butter often contain some form of sugar. Despite the sugar not being listed in the top ingredients, it might have 2-4 different types of sugars included:☹

Don’t’get schnookered by the healthy packaging and how it screams out to you – instead do some sleuthing and check out the food label and ingredients as they always tell a different story.

Remember you are now “Armed and Dangerous” and ready to select the healthiest and best tasting food for you and your loved ones!!!

1 Salmon Filet

1 Tablespoon Butter

1/4 Cup of Finely Crushed Macadamia Nuts

1/4 Teaspoon of Fresh Ginger

Sea Salt and Pepper to taste

Drizzle with Macadamia Nut Oil

Melt butter and heat ginger.  Dip the salmon in butter mixture and roll in macadamia nuts.  Place in a baking dish top with remaining nuts and drizzle with macadamia nut oil (optional).  Season with salt and pepper as desired.  Bake at 375 degrees for 20 minutes or until fish is tender and nuts are slightly browned. Top with fresh lemon juice!!!

Chocolate Peanut Butter Protein Shake

1 Scoop Chocolate Protein Powder (MRM – sweetened with Stevia)
1 Tbs Organic Unsweetened Peanut Butter
2 Ounces Organic Milk (you can use water if you prefer)
2 Ounces Fresh Water
Few Ice Cubes
Blend for 35 seconds and you’re good to go!!!