Continue to follow my blog on a new site
Posted by: emaliz1021 on: December 14, 2011
I know I’ve been slacking on blogging here, I’ve been blogging on another site more frequently. Visit Whole Health Nutrition’s blog for all the same information I blog about here and more. As always, send any questions or comments and I’ll be happy to respond. Thanks for following!
Great new blog for those with food sensitivities
Posted by: emaliz1021 on: August 8, 2011
A colleague of mine (from my day job) shared this blog with me. It’s full of great recipes for people looking to cut back on yeast and sugar in their diets and those with food sensitivities. Check it out at http://sensitiveeconomist.com/
Free Nutrition Workshop
Posted by: emaliz1021 on: July 25, 2011
I’m offering a free workshop on Tuesday, August 9 at Whole Health Nutrition. Sign ups are first come first serve and this workshop is limited to six people. We’ll cover an overview of healthy eating for active people and each attendee can submit a question prior to the workshop that we’ll answer and review. And each attendee will have the opportunity to receive 30% off any service. This special will only be available to attendees. For questions and to sign up, contact me.
Carrot Cake Protein Bars
Posted by: emaliz1021 on: July 12, 2011
I’m all about making healthy foods that taste good too. I came across this recipe for Carrot Cake Protein Bars from fitness model Jamie Eason. A serving is under 100 calories and has 10 grams of protein. And if you like this recipe, I’d suggest following her on Facebook or Twitter too. There’s recipes like this one posted all the time. Visit this link for the recipe and nutrition info.
Non-fat no-stick spray
1 cup oat flour (ground oatmeal found in the health section of your grocery store)
2 scoops vanilla whey protein (look for a low sugar, low fat and low carb variety)
2 tsp cinnamon (heaping)
½ tsp baking soda
¼ tsp salt
1/8 tsp ground nutmeg
1/8 tsp allspice
4 egg whites
¾ cup Ideal (Xylitol – baking) or Splenda
2 4 oz. jars or packs of baby carrots (instead of shredded carrots)
1 4 oz. baby food jar of water
1 cup quick cooking oats (optional for added carbs and energy)
Preheat oven to 350 degrees. Spray an 8 x 8 pyrex dish with non-stick butter spray.
In a large bowl, combine flour, protein, cinnamon, baking soda, salt, nutmeg and allspice.
In a medium bowl, mix egg whites, sweetner, water and baby food until well combined. Add the wet ingredients to the flour mixture and mix well. Finally, fold in the quick cooking oats (optional) and stir until just combined.
Pour batter into the pyrex dish and spread evenly. Bake 28 – 30 minutes or until a toothpick comes out clean. Let cool and cut into 16 pieces – 4 x 4.
Ever wonder what foods do what for you?
Posted by: emaliz1021 on: June 21, 2011
I came across this food chart. I liked how concise the info is. Lots of good reasons to eat natural, unprocessed foods!
|
Apples |
Protects your heart |
Prevents constipation |
Blocks diarrhea |
Improves lung capacity |
Cushions joints |
|
Apricots |
Combats cancer |
Controls blood pressure |
Saves your eyesight |
Shields against Alzheimer’s |
Slows aging process |
|
Artichokes |
Aids digestion |
Lowers cholesterol |
Protects your heart |
Stabilizes blood sugar |
Guards against liver disease |
|
Avocados |
Battles diabetes |
Lowers cholesterol |
Helps stops strokes |
Controls blood pressure |
Smooths skin |
|
Bananas |
Protects your heart |
Quiets a cough |
Strengthens bones |
Controls blood pressure |
Blocks diarrhea |
|
Beans |
Prevents constipation |
Helps hemorrhoids |
Lowers cholesterol |
Combats cancer |
Stabilizes blood sugar |
|
Beets |
Controls blood pressure |
Combats cancer |
Strengthens bones |
Protects your heart |
Aids weight loss |
|
Blueberries |
Combats cancer |
Protects your heart |
Stabilizes blood sugar |
Boosts memory |
Prevents constipation |
|
Broccoli |
Strengthens bones |
Saves eyesight |
Combats cancer |
Protects your heart |
Controls blood pressure |
|
Cabbage |
Combats cancer |
Prevents constipation |
Promotes weight loss |
Protects your heart |
Helps hemorrhoids |
|
Cantaloupe |
Saves eyesight |
Controls blood pressure |
Lowers cholesterol |
Combats cancer |
Supports immune system |
|
Carrots |
Saves eyesight |
Protects your heart |
Prevents constipation |
Combats cancer |
Promotes weight loss |
|
Cauliflower |
Protects against Prostate Cancer |
Combats Breast Cancer |
Strengthens bones |
Banishes bruises |
Guards against heart disease |
|
Cherries |
Protects your heart |
Combats Cancer |
Ends insomnia |
Slows aging process |
Shields against Alzheimer’s |
|
Chestnuts |
Promotes weight loss |
Protects your heart |
Lowers cholesterol |
Combats Cancer |
Controls blood pressure |
|
Chili peppers |
Aids digestion |
Soothes sore throat |
Clears sinuses |
Combats Cancer |
Boosts immune system |
|
Figs |
Promotes weight loss |
Helps stops strokes |
Lowers cholesterol |
Combats Cancer |
Controls blood pressure |
|
Fish |
Protects your heart |
Boosts memory |
Protects your heart |
Combats Cancer |
Supports immune system |
|
Flax |
Aids digestion |
Battles diabetes |
Protects your heart |
Improves mental health |
Boosts immune system |
|
Garlic |
Lowers cholesterol |
Controls blood pressure |
Combats cancer |
Kills bacteria |
Fights fungus |
|
Grapefruit |
Protects against heart attacks |
Promotes Weight loss |
Helps stops strokes |
Combats Prostate Cancer |
Lowers cholesterol |
|
Grapes |
Saves eyesight |
Conquers kidney stones |
Combats cancer |
Enhances blood flow |
Protects your heart |
|
Green tea |
Combats cancer |
Protects your heart |
Helps stops strokes |
Promotes Weight loss |
Kills bacteria |
|
Honey |
Heals wounds |
Aids digestion |
Guards against ulcers |
Increases energy |
Fights allergies |
|
Lemons |
Combats cancer |
Protects your heart |
Controls blood pressure |
Smooths skin |
Stops scurvy |
|
Limes |
Combats cancer |
Protects your heart |
Controls blood pressure |
Smooths skin |
Stops scurvy |
|
Mangoes |
Combats cancer |
Boosts memory |
Regulates thyroid |
Aids digestion |
Shields against Alzheimer’s |
|
Mushrooms |
Controls blood pressure |
Lowers cholesterol |
Kills bacteria |
Combats cancer |
Strengthens bones |
|
Oats |
Lowers cholesterol |
Combats cancer |
Battles diabetes |
Prevents constipation |
Smooths skin |
|
Olive oil |
Protects your heart |
Promotes Weight loss |
Combats cancer |
Battles diabetes |
Smooths skin |
|
Onions |
Reduce risk of heart attack |
Combats cancer |
Kills bacteria |
Lowers cholesterol |
Fights fungus |
|
Oranges |
Supports immune systems |
Combats cancer |
Protects your heart |
Straightens respiration |
|
|
Peaches |
Prevents constipation |
Combats cancer |
Helps stops strokes |
Aids digestion |
Helps hemorrhoids |
|
Peanuts |
Protects against heart disease |
Promotes Weight loss |
Combats Prostate Cancer |
Lowers cholesterol |
Aggravates |
|
Pineapple |
Strengthens bones |
Relieves colds |
Aids digestion |
Dissolves warts |
Blocks diarrhea |
|
Prunes |
Slows aging process |
Prevents constipation |
Boosts memory |
Lowers cholesterol |
Protects against heart disease |
|
Rice |
Protects your heart |
Battles diabetes |
Conquers kidney stones |
Combats cancer |
Helps stops strokes |
|
Strawberries |
Combats cancer |
Protects your heart |
Boosts memory |
Calms stress |
|
|
Sweet potatoes |
Saves your eyesight |
Lifts mood |
Combats cancer |
Strengthens bones |
|
|
Tomatoes |
Protects prostate |
Combats cancer |
Lowers cholesterol |
Protects your heart |
|
|
Walnuts |
Lowers cholesterol |
Combats cancer |
Boosts memory |
Lifts mood |
Protects against heart disease |
|
Water |
Promotes Weight loss |
Combats cancer |
Conquers kidney stones |
Smooths skin |
|
|
Watermelon |
Protects prostate |
Promotes Weight loss |
Lowers cholesterol |
Helps stops strokes |
Controls blood pressure |
|
Wheat germ |
Combats Colon Cancer |
Prevents constipation |
Lowers cholesterol |
Helps stops strokes |
Improves digestion |
|
Wheat bran |
Combats Colon Cancer |
Prevents constipation |
Lowers cholesterol |
Helps stops strokes |
Improves digestion |
|
Yogurt |
Guards against ulcers |
Strengthens bones |
Lowers cholesterol |
Supports immune systems |
Aids digestion |
How do you ‘cheat’ without cheating?
Posted by: emaliz1021 on: June 13, 2011
Do you have a favorite meal or dish you couldn’t imagine cutting from your diet? Mine is pancakes. I love pancakes! But I can’t eat them everyday, so I found a way to make them healthier so I can enjoy them as part of my daily, healthy eating. Instead of traditional pancakes, I blend about 5 or 6 egg whites with a 1/2 cup of dry oatmeal and cook the mixture like a pancake using a canola spray. I spray on some I Can’t Believe It’s Not Butter and a bit of sugar free syrup or no sugar jam…. it’s like I can have my pancakes and eat them too.Do you have a favorite dish you make healthier – or do you have a favorite you’d like to make healthier? Share it here. We can switch some ingredients and transform favorite comfort foods so you can eat healthy and not feel like your cheating!
Now offering training & nutrition services at Yoga on Whitney
Posted by: emaliz1021 on: May 10, 2011
I’m very excited to announce that I’m now offering personal training and nutrition counseling services at Yoga on Whitney in Hamden, Conn. To see all the services, prices and more, visit the Whole Health Nutrition site. As always, if you have any questions, feel free to contact me.
Quinoa
Posted by: emaliz1021 on: May 4, 2011
There’s a lot of reasons to enjoy quinoa. It has a very high protein content (12 – 18%), is a complete protein plant food with a balanced set of essential amino acids. It’s also high in fiber, phosphorus, magnesium and iron. And it’s gluten free making it a great choice for anyone with a gluten intolerance or Celiac disease. Quinoa has about 160 calories per serving, 2.5 grams of fat, 28 grams of carbohydrates and 6 to 8 grams of protein per serving. Try this recipe for Quinoa Pilaf with Pine Nuts for a great side dish or light meal.
Have a slow thyroid? Try adding in these foods…
Posted by: emaliz1021 on: April 21, 2011
First, sorry I’ve been quiet for a while… it’s been one crazy month. I don’t plan on taking a break from blogging for that long again anytime soon. Part of my not so free time’s been spent working on research for school this semester. I decided to study hypothyroidism and what foods can help or worsen the condition. I have an underactive thyroid, so this is a topic I have a lot of interest in. I found some interesting facts – most people with a thyroid condition have hypothyroidism and almost 27 million people with a thyroid condition remain undiagnosed.
There wasn’t a lot out there on how food affects our thyroid, but a lack of selenium and iodine can cause a thyroid to slow down. So if you have this condition, be sure to eat seaweed (sprinkle some dry over your salad), shellfish and nuts. Avoid tofu, especially processed tofu – too much soy could cause your thyroid to slow down more. And if you are on medication for an underactive thyroid, get plenty of calcium from foods like low-fat milk and Greek yogurt in your diet because the medication can cause calcium loss. And finally, make sure you don’t consume calcium, antacids or fiber too close to taking your medication. Foods with these ingredients can hinder absorption.
20 Ways to Enjoy More Fruits & Vegetables
Posted by: emaliz1021 on: March 10, 2011
There are a lot of ways to get more color into your daily meals. You can dip with fresh, crisp vegetables instead of chips, add your favorite vegetables to pizza or eggs for a veggie omelet, or add fruit to your morning cereal. Most fruits and vegetables will add taste and variety plus vitamins and minerals to your diet without many calories. Check out these 20 ways to enjoy more fruits and vegetables and a printable version of this Popcorn Delight recipe.
Popcorn Delight
Makes 1 serving
3 cups popped fat-free unsalted popcorn
1 tablespoon sliced almonds
2 tablespoons raisins or other dried fruit such as cranberries, apricots or dates
½ teaspoon ground cinnamon
1 teaspoon sugar
In a medium bowl, combine the ingredients and toss well.
Nutrition Facts per Serving:
Calories: 230
Fat: 7 g
Saturated fat: 1 g
Carbohydrates: 39 g
Fiber: 6 g
Protein: 6 g
Sodium: 274 mg
