Sunday, April 28, 2013

Carmelized Brussel Sprout Salad

With so many transitions happening in my life...learning how to best balance yoga teacher training, a work schedule that keeps getting busier, a long distance beau, etc. etc. ...I've really been slacking in the recipe department lately. Not because I haven't been cooking, but with multiple projects going on, the cooking/blogging/photographing project seemed to demand more time than I had to give it. So, I've refocused my efforts a bit and evolved more into health tips and topics that answer health and nutrition questions I get asked on a very regular basis. However, working on recipes is an absolute blast and I'll forever be glad to keep sharing the nutrition love.

This recipe takes one of my all time favorite ways to eat brussel sprouts but with a little twist. Maple syrup and a dab of lemon juice are an absolute divine way to enjoy these little bites of goodness. By slicing the sprouts thinly, cabbage slaw style, the flavor can meld in, and the leaves will get caramelized (you have to limit your stirring to caramelize though...patience little ones!).

Wednesday, April 24, 2013

Vegan Protein Powder Guide - HUGE

Why vegan protein you ask? 

Starting off, as we know protein is an important nutrient required for building, maintaining, and repairing tissues in the body. Amino acids, or the building blocks of protein, can be synthesized by the body or ingested by food. There are 20 different kinds of amino acids in the foods we eat, but our body can only make 11 of them. Hence, the other nine are referred to as essential amino acids, which must be obtained in the diet. A variety of grains, beans/legumes, and vegetables can provide all the essential amino acids our body needs. 

Tuesday, April 16, 2013

Rethink Your Drink

Yesterday I had the pleasure of counseling a newly diagnosed diabetic. At 34 years old, he drank more sweetened beverages than ever. Trust me when I say, sugared beverages can be the culprit to increased weight and potentially develop into diabetes. Sure, energy balance and caloric intake is important but rethinking your drink should always be step 1 since it's usually the simplest form of excess calories and carbohydrate to identify.
When rethinking your drinks, here are 4 tips to quench your thirst without packing the pounds.

Sunday, April 7, 2013

Added Sugar - Recommendations and How Much is TOO Much?

Lately, the question I've been getting more than any other is, "How much sugar should I consume?" Well, the truth is a little gray, but what we're primarily talking about is added sugar...not the sugar found in fruits or other whole foods.

I adapted my "added sugar" tip board from a health fair awhile ago to help point you in the right direction. As always, direct your questions to:

-      Now added to more foods/beverages than ever before
o  May be a contributing to the rise in obesity and other health problems
-      Added sugar provides NO nutritional value, but added to boost flavor, as a preservative, as a bulking agent in baked goods, to balance the acidity in foods containing tomatoes, and to fuel fermentation to (helps bread rise)
-      Sugar is a carbohydrate
o  Your body uses carbohydrates as it's main source of energy
§  Turns into glucose and uses what it needs for energy right away, stores the rest until needed
o  Naturally occurring sugar tend to be low on the glycemic index, having minimum effect on your blood sugar
o  Added sugars are high on the glycemic index, causing your blood sugar to spike
 Daily Recommended Amount
Natural sugar (fruit, starchy vegetables) is not concerning, but added sugar has no nutritional value and only adds calories. The American Heart Association recommends limiting your added sugars to:
Women: 6 teaspoons or 100 calories
Men: 9 teaspoons or 150 calories

Risks of Added Sugar
-     Energy Dense and Nutritionally Lacking
o  Weight gain common
o  Increased weight contributes to diabetes, heart disease, etc.
o  Added sugar foods lack a lot of vitamins and minerals
-     Increased Triglyceride Levels
o  Increases risk of heart disease
-     Tooth Decay