10 Best Foods For Beautiful Skin

When it comes to healthy skin, what you eat really matters. In addition to staying hydrated, using safe skincare products and wearing sunscreen, make sure you get plenty of these foods in your diet for glowing, healthy skin.

1. Sauerkraut

Probiotics do more than just heal your gut, they boost the production of ceramides (healthy fats in skin) and aid recovery from exposure to UV rays.

2. Blueberries

Among berries, these have some of the highest amounts of antioxidants, giving protection against free-radical damage from pollution and the sun. Keep a stash of frozen blueberries in your freezer so they're ready to go into a smoothie.

3. Walnuts

A high concentration of vitamin E (a powerful antioxidant) helps skin stay smooth and plump. Sprinkle chopped walnuts on lunchtime salads or your morning cereal.  See recipe for walnut vinaigrette below.

4. Honey

Natural sweeteners are much better for skin than refined sugar or artificial sweetners. The latter can also cause hormonal imbalances, leading to inflammation. Honey is an especially sweet choice because it's antibacterial and anti-inflammatory.

5. Kale

Simply put, the darker the green, the better. Kale is packed with vitamins (A, B, C and K) and beta carotene, which increases cell turnover, tightens and detoxifies. Make a kale salad, saute it with garlic or roast it to make kale chips.

6. Avocado

Omega-3 fatty acids reduce inflammation. They also help create a strong, protective skin barrier. Use avocado on toast or make a guacamole for a dip with crudité.

7. Citrus fruits

Anything with vitamin C is very beneficial to the skin It reduces dark spots, helps with collagen production and brightens overall skin tone.

8. Pumpkin

The enzymes smooth out imperfections to deliver a luminous and the seeds are a good source of zinc. Add canned pumpkin to a smoothie or oatmeal for an instant dose of this healthy food.

9. Cacao

Chocolate for your skin? Yes, really, as long as it's dark (70 percent cacao or higher). The polyphenols repair damaged skin and restore elasticity.

10. Green tea

It's loaded with antioxidants, which protect from free radicals that can damage the skin

Beauty Recipe:  Walnut Vinaigrette

Beauty Tip: Make a superfood salad with a base of green leafy veggies every day.  Add kale leaves, avocado, pumpkin seeds, blueberries  and a healthy drizzle of this walnut vinaigrette to "beautify" your salad!

Ingredients:

• 1⁄4 cup raisins
• 1⁄4 cup balsamic vinegar
• 1⁄2 cup water
• 1 teaspoon Dijon mustard (I like Grey Poupon)
• 1 garlic clove, chopped
• 1⁄4 teaspoon thyme
• 1⁄4 cup walnuts, chopped

Place all ingredients in a high speed blender or food processor.

Balsamic Roasted Beet Salad

Balsamic Roasted Beet Salad from Barefoot Contessa Foolproof

Ingredients

•     8 medium-size beets, tops removed and scrubbed
•     1/2 cup balsamic vinegar
•     1/2 cup good olive oil
•     2 teaspoons Dijon mustard, Grey Poupon
•     Kosher salt and freshly ground black pepper
•     4 ounces baby arugula
•     1/3 cup roasted, salted Marcona almonds, toasted
•     4 ounces soft goat cheese, crumbled

Directions

Preheat the oven to 400

Wrap the beets individually in aluminum foil and place them on a sheet pan. Roast them for 50 minutes to 1 hour. (A knife inserted in the middle indicates that they are tender.) Unwrap each beet and set aside for 10 minutes, until cool enough to handle. Peel the beets with a small, sharp knife over a piece of parchment paper to prevent staining your cutting board.

Meanwhile, whisk together the vinegar, olive oil, mustard, 2 teaspoons salt, and 1 teaspoon pepper and set aside. While the beets are still warm, cut each one into 4 to 6 wedges and place them in a large mixing bowl. Toss with half of the vinaigrette. Taste for seasonings, add salt and pepper if needed

Place the arugula in a separate bowl and lightly toss with vinaigrette. Put the arugula on a serving platter and then arrange the beets, almonds, and goat cheese on top. Serve warm or room temperature.

WHY I LOVE THIS:

You can't beet (ha ha!) The Barefoot Contessa when it comes to creating meals with simplicity and elegance.  This is a really easy way to cook beets, since you don’t even have to peel them first. (The skins will come off very easily after they’re roasted, I promise.)  The beets in this salad are packed with vitamins, minerals, and powerful antioxidants called betalains.

High Energy Breakfast Smoothie

This is the easiest smoothie to make on busy mornings! It takes only a few minutes to throw all the ingredients in the blender, and if I you are really rushed you can just take it with you on the go.

The banana and oats and make it super energizing, while the berries give it a beautiful color and a sweet flavor, and the spinach gives you a good dose of nutrient rich greens! I also add a hemp seeds for a protein boost and chia seeds for omega 3 fatty acids.

Serves 1

• 1 banana

• 1 handful of fresh spinach

• 1 handful of frozen berries

• 1 cup of almond milk

• 3 tablespoons of oats

• 2 tablespoon of hemp seeds

• 1 tablespoon of chia seeds

• Optional: 2 medjool dates

Simply peel the banana and pit the dates, then pour everything into your blender and blend until smooth!

Chocolate Energy Bites

Made with only 4 ingredients, these Chocolate Energy Bites are a delicious treat! 

They are everything I love in a recipe:

• Vegan

• Gluten-Free

• Refined sugar free

• Easy to make

• Totally delicious

Ingredients

• 1/2 cup hazelnuts

• 6 Medjool dates pitted

• 2 tbsp raw cacao powder

• 4 tbsp shredded coconut

Instructions

In a food processor or blender, add hazelnuts. Pulse or process until coarsely ground.

Add pitted dates, raw cacao powder and 1 tbsp of shredded coconut. Pulse or process until thoroughly mixed. The mixture should have a dough-like consistency.

To make the energy balls, use 1 tbsp to scoop out the mixture. Using the palms of your hands, roll into balls.

Roll the balls in the remaining shredded coconut.

Peaches and Cream Overnight Oats

Peaches and Cream Overnight Oats make an easy and delicious breakfast! Made with oats, peaches, nut milk and coconut yogurt, this is a perfect vegan breakfast that you can make ahead for busy mornings.

Ingredients:

• 1 cup Oats (quick or traditional)

• 1 tsp Cinnamon

• 1/4 cup Chia Seeds

• 2 cups Unsweetened Coconut Yogurt

• 2 cups Unsweetened Almond Milk

• 2 tsps Vanilla Extract

• 2 tbsps Maple Syrup

• 2 Peach (medium, diced)

Directions:

In a large bowl, combine the oats, cinnamon, and chia seeds. Stir to combine.

Add the coconut yogurt, almond milk, vanilla extract and maple syrup. Stir well and let stand to thicken, about 20 minutes.

Divide between jars or containers and top with fresh peaches. Refrigerate overnight, or for a few hours.  Enjoy!

How Can I Get Enough Vitamin D

How Can I Get Enough Vitamin D?

When we think of "vitamins," we know they're super-important for health. 

But vitamin D is special.

It's difficult to get enough vitamin D; vitamin D is, therefore, a very common deficiency.

So, let's talk about how much of this critical fat-soluble vitamin we need, and how you can get enough. The three ways to vitamin D are exposure to the sun, consuming vitamin D containing food, and through supplements.

Why is vitamin D important, and how much do we need?

Vitamin D helps us absorb calcium from our food and acts like a hormone to help us build strong bones. Vitamin D can also help with immune function, cellular growth, and help to prevent mood imbalances such as depression and seasonal affective disorder.

Not getting enough vitamin D can lead to bone diseases like osteomalacia. Inadequate vitamin D can also increase your risk of heart disease, autoimmune diseases, certain cancers, and even death. The "official" minimum amount of vitamin D to strive for each day is merely 400-600 IU. Many experts think that this is not nearly enough for optimal health.

To ensure you get adequate amounts of vitamin D, you can implement any combination of the three vitamin D sources mentioned above on a weekly basis.

How can I get enough vitamin D from the sun?

Your skin makes vitamin D when it's exposed to the sun; that's why it's referred to as the "sunshine vitamin."How much vitamin D your skin makes depends on many things. Location, season, clouds, clothing, all affect the amount of vitamin D your skin can produce from the sun. One standard recommendation is to get about 20 minutes of sun exposure between 10:00 a.m. - 3:00 p.m. to the face, arms, legs, or back. This should be done without sunscreen, at least twice a week.Of course, we should always avoid sunburns and of course in some locations (and seasons of the year) it's not easy to get sun exposure.  So, how can we get enough vitamin D in other ways?

How can I get enough vitamin D from food?

Vitamin D is naturally found in fatty fish, liver, and egg yolks. Some mushrooms make vitamin D when they're exposed to the sun.

Some foods are "fortified" (which means vitamin D has been added) with vitamin D. These include milk, some orange juices, breakfast cereals, and yogurt. It will say on the label how much vitamin D has been added per serving.

Because vitamin D is fat-soluble, you can increase absorption of it from your food if you eat it with some fat (healthy fat, of course).Between sun exposure and food, it still may be difficult to get even the minimum of 400 IU of vitamin D each day; this is why vitamin D supplements are quite popular.

How can I get enough vitamin D from supplements?

Taking a supplement or take some cod liver oil (which also contains vitamin A) is an easy way to ensure that you get the minimum amount of vitamin D, plus a bit extra.

But before you take vitamin D containing supplements, make sure you check that it won't interact with other supplements or medications you may be taking. Always read labels, and ask a healthcare professional for advice.

Do not take more than the suggested dosage on the label of any vitamin D supplement, except under medical care.

The maximum amount recommended (for the general population) is 4,000 IU/day. Too much vitamin D can raise your blood levels of calcium (to an unsafe level), and this can affect your heart and kidneys, but overdosing is rare.

The best thing, if you're concerned, is to ask your healthcare professional to do a blood test and make a recommendation about how much vitamin in supplement form is right for you. You may need to take a higher dose for a short period of time to get your levels up to a healthy range. 

You can order my favorite supplement here:  VITAMIN D3
 

Conclusion:

Vitamin D is an essential fat-soluble vitamin which; many people have a hard time maintaining adequate levels of vitamin D.  There are three ways to get enough vitamin D: sun exposure, through certain foods, and in supplements.

I've given you some ideas how you can get the minimum 400-600 IU or vitamin D daily.

If you're concerned, it's best to request a blood test that tests your vitamin D levels to be sure what's right for you. Always take supplements as directed.

Recipe: Super-Simple Grilled Salmon

Serves 4

• 4 wild salmon fillets

• 1 bunch asparagus

• 1/4 tsp sea salt

• 1/4 black pepper

• 1/4 tsp dried parsley

• 1/4 tsp. dried dill

• 4 tbsp olive oil

Preheat the oven to 400. Place parchment paper on a baking sheet and place fish on top, skin-side down. Surround with a single layer of asparagus.

Sprinkle the fish and asparagus with sea salt, pepper, parsley, and dill. Drizzle with olive oil.

Bake for 20-30 minutes until fish flakes easily with a fork.

Serve & enjoy!

Tip: Serve with a side of rice or quinoa.

The Best Ever Veggie Burger

This recipe came from one of my clients and good friends, Peggy Scharlin....vegan chef and hostess extraordinaire!

With Father’s Day coming up, I wanted to share my favorite veggie burger recipe with you!  After all, burgers are quintessential “dad food” and essential summer fare.  AND....These vegan "bugers" are hearty enough to satisfy even the most manly appetite!

SWEET POTATO & BLACK BEAN BURGERS

Ingredients:

Makes 8 burgers

• 3 sweet potatoes

• 2 cans black beans (3 cups)

• 1 cup sweet corn

• 1 red onion diced

• 1 cup brown rice flour

• 2 tsp cumin

• 1 tsp salt

• 2 tsp ground oregano

• 1 tsp chilli powder

• Garnish with all of your favorite toppings. (Avocado and gucamole pair really well!)

Directions:

Preheat your oven to 375 degrees.  Peal and chop the sweet potato into small cubes, drizzle with Extra Virgin Olive Oil and roast for 25-30 minutes, turning occasionally.

Meanwhile rinse and drain your beans and place in to a large mixing bowl. With a masher mash until roughly half the mixture becomes a paste.

In a frying pan add the onions and cook until caramelized. Place in mixing bowl with the spices and sweet corn.

Once the sweet potato is done, mash well before adding to mixing bowl, Mix well. Add the brown rice flour to bind and continue to stir.   Shape into 8 large patties and place in the fridge to cool.

To cook: in a frying pan, drizzle olive oil and fry the burgers for 3 minutes on each side, place on a baking tray and cook at 190 degrees for a further 10-15 minutes until crisp.

Garnish with your favorite toppings.

Lemon Basil Sauce: For Salmon or Scallops

Looking for a simply delicious way to serve salmon for dinner tonight?  Try this light and easy basil lemon sauce!  The combination of citrus and herbs are the perfect compliment to any fish.  I use it for baked salmon and halibut or pan seared scallops. 

For a super quick meal that is a total crowd pleaser.......I’ll bake the salmon for 20 minutes in the oven at 400, top with the sauce and serve with a salad of mixed greens, a whole grain like brown rice, and a green vegetable such as roasted broccoli or green beans with toasted almonds.  

Lemon Basil Sauce:  For Salmon or Scallops

Ingredients

•     6 tablespoons lemon juice (about 3 lemons)
•     4 tablespoons extra virgin olive oil
•     4 garlic cloves crushed
•     1/4 cup packed chopped fresh basil leaves
•     1/4  cup fresh parsley chopped

Instructions

    Whisk all of the ingredients together. Pour over prepared fish just before serving.

Asian Chicken Lettuce Wraps

Chicken lettuce wraps are one of my favorite things to make at home because they’re so easy and so flavorful.  This recipe is inspired by the famous appetizer at PF Chang's....but it's a lighter and healthier version!

Ingredients:

• 1 tbsp Coconut Oil
• 1 Yellow Onion (diced)
• 1 tbsp Ginger (peeled and grated)
• 1/4 tsp Sea Salt
• 1/4 tsp Black Pepper
• 2 Garlic (cloves, minced)
• 2 lbs Ground Chicken ( I like a mix of thigh and breast, but breast works well here)
• 2 tbsps Tamari
• 2 heads Boston Lettuce (peeled apart into leaves and washed)
• 3 stalks Green Onion (chopped)
• 1 cup Matchstick Carrots
• 1/4 cup Raw Peanuts (chopped)
• 1 Lime (sliced into wedges)
• Cilantro (for garnish)

Directions:

Heat coconut oil in a large skillet over medium heat. Add in the onions, ginger, sea salt and pepper and saute for about 5 minutes or until the onion is translucent. Add in the garlic and saute for another minute.

Add in the ground chicken and break it up as it cooks. Once it is cooked through and browned, add in the tamari. Continue to saute until it is absorbed. Remove from heat.

Spoon the chicken mixture into the center of a lettuce leaf and top with green onion, carrots, peanuts and cilantro.  Squeeze a lime wedge over the top, wrap and enjoy!

Supercharged Overnight Oats

Ingredients:

• 1 1/2 cups Oats (quick)
• 1 1/2 cups Organic Coconut Milk
• 2 tbsps Chia Seeds
• 1 tbsp Maple Syrup
• 3/4 cup Water
• 2 cups mixed berries and banana
• 1/4 cup Hemp Seeds

Combine oats, coconut milk, chia seeds and maple syrup together in a large glass container. Add water and stir well to evenly mix. Cover and store in the fridge overnight.

Remove from fridge. Use single-serving size jars and place a few spoonfuls of the oat mixture in the bottom of each. Then add a layer of berries and/or banana followed by a sprinkle of hemp seeds. Repeat until all ingredients are used up.

Zucchini Roll Ups

 

This week’s recipe is healthy zucchini roll ups with white beans and pesto......My whole foods, plant based version of lasagna roll ups.  You could optionally make these with regular whole-wheat lasagna noodles, but using zucchini and yellow squash makes the dish wonderfully light and colorful.

Ingredients

• 1 Zucchini and 1 yellow squash  (medium)
• 2 cups White Navy Beans (can)
• 1/4 cup Pesto
• Sea Salt & Black Pepper (to taste)
• 1 cup Tomato Sauce of your choice

Directions

Preheat your oven to 350F.

Slice the zucchinis in half lengthwise. Using a mandolin, create long, thin slices from the cut-side of each zucchini. If you don't have a mandolin, use a sharp knife to make thin, flexible slices. You should end up with about 12 strips per zucchini.

In your food processor or blender, combine the white beans and pesto. Pulse until smooth. Taste and season with sea salt and black pepper as desired.

Lay the strips flat on your cutting board and spread each strip with about 1 tbsp of the white bean mixture. Roll them up and place into a casserole dish. When all the zucchini roll-ups are in the dish, cover with the tomato sauce.

Bake uncovered for 30 minutes. Remove from the oven, divide between plates and enjoy!

Is A Spring Cleanse Right For You?

I’ve gotten a lot of questions about cleansing and detoxing throughout the years; What are the benefits?  How does it work?  Is it healthy?

Here is the scoop:

Toxins enter our bodies every day through food, water, air, cleaning products, soap and skin care products just to name a few. Everything you eat, drink, and absorb into your body (through your skin) is broken down by your liver, purified in the kidneys, and eliminated through your digestive system and skin (with sweat).

If this miraculous cleansing system becomes sluggish and over worked, our bodies can not break down and utilize all of the powerful vitamins, minerals and nutrients we need to feel amazing, optimize energy levels, and maintain a youthful, radiant glow!

I do not promote juice-only fasts.  However, I do see the value of a Whole Foods Cleanse - Giving the digestive system a break by eliminating foods that cause inflammation in the body.

In other words, the goal of a Whole Foods Cleanse is not a week of starvation! The goal is to simply clean up the diet and eat as well as possible, (bye-bye lattes for a few days!)  It is a powerful kick start towards positive and lasting change for your health and your body.

Here are the parameters:

No gluten, dairy, soy, alcohol, processed foods, added sugar, while cleansing.  Reduce coffee to run cup a day.

While this may sound like a lot to let go of at first glance, the results will be worth it; The lightness and energy you’ve been longing for, weight loss, glowing skin and finally experiencing what it feels like to live in a clean body.

Benefits of a Whole Foods Cleanse include:

• Aid in the elimination of toxins from your body
• Reduce inflammation
• Recognize and overcome sugar cravings
• Restore good bacteria in your gut
• Kick start weight loss
• Restore your body’s natural energy levels

The greatest thing about a Whole Foods Cleanse is the ability to enjoy nutritious meals, soups, juices and smoothies while not starving the body or giving up food completely.

If you are interested in a guided, supported cleanse this spring.....Check out my 10 Day Total Body Reset Detox. 

Menu plans, recipes, shopping list and health coaching from me are included!

May 14-24.  Click here for all the details:

10 Day Total Body Reset

Coconut Matcha Latte

This matcha latte is a delicious and frothy mug of health that’s vibrant green without artificial coloring; and flavorful without being “flavored.”

Ingredients

• 1 cup Water (hot)
• 1/2 cup Organic Coconut Milk
• 1 tsp Green Tea Powder (Matcha)
• 1 tbsp Coconut Butter
• 1 tbsp Raw Honey (optional

Directions:

In your blender, combine the hot water, coconut milk, matcha, coconut butter, and raw honey (if using). Blend until creamy and frothy. Pour into a mug and enjoy!

Slow Cooker Wild Rice And Mushroom Soup

 

Ingredients

• 3 Carrot (medium, peeled and chopped)
• 4 stalks Celery (chopped)
• 2 cloves Garlic (chopped)
• 1 Yellow Onion (medium, chopped)
• 1/2 cup Wild Rice (dry)
• 5 cups Mushrooms (sliced)
• 2 cups Chickpeas (can)
• 6 cups Organic Vegetable Broth
• 1.5 cups Water
• 1 tbsp Poultry Seasoning
• 1/2 cup All Purpose Gluten-Free Flour
• Sea Salt & Black Pepper (to taste)
• Sprinkle of Parmesan (for serving)

Directions:

In your slow cooker, combine the carrots, celery, onion, wild rice, mushrooms, chickpeas, broth and poultry seasoning. Stir to mix.

 Cook on low for 4 hours

In the last 1/2 hour, add the gluten-free flour. Simmer for 30 minutes until thickened. Add salt and pepper to taste. Sprinkle with Parmesan cheese.  Enjoy!

Cannellini Pea and Mint Soup – Deliciously Ella

This soup from one of my favorite cookbooks, Deliciously Ella, will be entering my regular recipe rotation as it’s fresh and light taste is perfect for summer! It calls only 4 ingredients and is extremely easy to make. Healthy, tasty and easy – it’s everything I love in a dish!

INGREDIENTS

• 5 1/2 cups peas
• 4 cups veggie stock
• 1 can cannellini beans, rinsed and drained
• 12 sprigs of fresh mint
• salt and pepper to taste

DIRECTIONS

Add peas and veggie stock to a large pot and bring to a boil, then take off of heat

Add rinsed cannellini beans and mint leaves

Blend contents until soup is smooth

Add salt and pepper to taste

Serve hot or cold

Why I love this:  Peas contain a wide variety of vitamins and minerals including vitamins C and K, and several B vitamins, plus manganese, phosphorus, and protein. This makes them an excellent anti-inflammatory food.  Mint contains an antioxidant called rosmarinic acid, which can relieve seasonal allergy symptoms, the menthol it contains is a natural decongestant, and it can also soothe an upset stomach.

5 Cholesterol Myths It's Time To Stop Believing

For a long time, doctors and dietitians’ advice was to skip high-cholesterol foods.

But just like we discovered that eating fats doesn’t always make you fat (yay!), research increasingly confirms that cholesterol in food doesn’t necessarily raise cholesterol levels in your blood. We’ve known this for a while, but I still get this question from clients and readers. (There’s also lots of new evidence on how saturated fat affect cholesterol, which I’ll definitely get into in another post, soon.)

Before we jump into some myths let's make sure we're on the same page when it comes to what exactly cholesterol is.

Myth #1: “Cholesterol” is cholesterol

While cholesterol is an actual molecule what it is bound to while it's floating through your blood is what's more important than just how much of it there is overall.  In fact depending on what it's combined with can have opposite effects on your arteries and heart.  Yes, opposite!

So cholesterol is just one component of a compound that floats around your blood.  These compounds contain cholesterol as well as fats and special proteins called “lipoproteins”.

They're grouped into two main categories:

●      HDL: High Density Lipoprotein (AKA “good” cholesterol) that “cleans up” some of those infamous “arterial plaques” and transports cholesterol back to the liver.

●      LDL: Low Density Lipoprotein (AKA “bad” cholesterol) that transports cholesterol from the liver (and is the kind found to accumulate in arteries and become easily oxidized hence their “badness”).

And yes, it's even more complicated than this.  Each of these categories is further broken down into subcategories which can also be measured in a blood test.

So “cholesterol” isn't simply cholesterol because it has very different effects on your body depending on which other molecules it's bound to in your blood and what it is actually doing there.

Myth #2: Cholesterol is bad

Cholesterol is absolutely necessary for your body to produce critical things like vitamin D when your skin is exposed to the sun, your sex hormones (e.g. estrogen and testosterone), as well as bile to help you absorb dietary fats.  Not to mention that it's incorporated into the membranes of your cells.

Talk about an important molecule!

The overall amount of cholesterol in your blood (AKA “total cholesterol”) isn't nearly as important as how much of each kind you have in your blood.

While way too much LDL cholesterol as compared with HDL (the LDL:HDL ratio) may be associated with an increased risk of heart disease it is absolutely not the only thing to consider for heart health.

Myth #3: Eating cholesterol increases your bad cholesterol

Most of the cholesterol in your blood is made by your liver.  It's actually not from the cholesterol you eat.  Why do you think cholesterol medications block an enzyme in your liver (HMG Co-A reductase, to be exact)?  'Cause that's where it's made!

What you eat still can affect how much cholesterol your liver produces.  After a cholesterol-rich meal your liver doesn't need to make as much.

Myth #4: Your cholesterol should be as low as possible

As with almost everything in health and wellness there's a balance that needs to be maintained.  There are very few extremes that are going to serve you well.

People with too-low levels of cholesterol have increased risk of death from other non-heart-related issues like certain types of cancers, as well as suicide.

Myth #5: Drugs are the only way to get a good cholesterol balance

Don't start or stop any medications without talking with your doctor.

And while drugs can certainly lower the “bad” LDL cholesterol they don't seem to be able to raise the “good” HDL cholesterol all that well.

Guess what does?  Nutrition and exercise!

One of the most impactful ways to lower your cholesterol with diet is to eat lots of fruits and veggies.  I mean lots, say up to 10 servings a day.  Every day.

Don't worry the recipe below should help you add at least another salad to your day.

You can (should?) also exercise, lose weight, stop smoking, and eat better quality fats.  That means fatty fish, avocados and olive oil.  Ditch those over-processed hydrogenated “trans” fats.

Summary:

The science of cholesterol and heart health is complicated and we're learning more every day.  You may not need to be as afraid of it as you are.  And there is a lot you can do from a nutrition and lifestyle perspective to improve your cholesterol level.

Recipe (Dressing to go with your salad): Orange Hemp Seed Dressing

Makes about ¾ cup

• ½ cup hemp seeds
• ½ cup orange juice
• 1 clove of garlic, peeled
• dash salt and/or pepper

Blend all ingredients together until creamy.  Serve on top of your favorite salad and Enjoy!

Tip: Store extra in airtight container in the fridge.  Will keep for about a week.

References:

http://www.precisionnutrition.com/all-about-cholesterol

http://summertomato.com/how-to-raise-your-hdl-cholesterol

https://authoritynutrition.com/top-9-biggest-lies-about-dietary-fat-and-cholesterol/

3 Tips For Kicking Your Sugar Habit

I know the thought of quitting sugar can be scary. But I promise, it’s not as daunting as it sounds.

In fact, my 5 Day Sugar Free Challenge is designed to gently ease you into a sugar-free life. By filling your diet up with delicious veggies, fats and proteins, we gradually help break your sugar addiction so you can get back to what your body truly needs to feel it’s best.

Ready to (gently) kickstart your sugar-free life? These three tips are so easy to incorporate that you won’t even know you’re detoxing.

1. Eat Real, Whole Food.

When you stop eating sugar you start eating real, whole foods just like our grandparents did. When you eliminate sugar, you’re eliminating processed food. Cutting out the crap from your diet gives you a total body reset.

Many packaged foods are full of hidden sugars.  Simple changes like focusing on fresh produce, avoiding store-bought sauces and making your lunch can lead to big results.

2. Eat your fruit, don’t drink it.

Avoiding juiced fruits is a small but significant step towards quitting sugar for good.

Liquid sugar, even from an apparently healthy source, can overload your body's natural detoxification system. The liver stores excess fructose that it can’t break down in the form of triglycerides, which can lead to insulin resistance.

Drink water or green tea during the day. I usually recommend 60-80 ounces of water and 1-2 cups of green tea daily.

Eat 2-3 pieces of whole fruit for an easy way to reduce your daily sugar intake without even really trying.

4. Rethink breakfast.

Cereals may promise to get your day off to a healthy start, but many popular brands contain up way to much sugar. (Check the label)

Start your mornings with veggies (spinach, kale, mushrooms) with a side of protein like eggs and add some fat like a 1-2 tablespoons of walnuts or sliced avocado.

My Supercharged Avocado Toast totally hits the mark!

Supercharged Avocado Toast

Ingredients:

•  1 Avocado
• 1 Cup White Navy Beans (cooked)
• ¼ Lemon (juiced)
• 1/4 tsp Sea Salt
• 4 slices Whole Grain, Organic Bread
• 1/4 cup Hemp Seeds

Directions:

In a bowl, mash the avocado, white beans, lemon juice and sea salt together with a fork. Continue to mash until you get a guacamole-like consistency.

Divide the avocado bean mixture onto the toast. Sprinkle with hemp seeds and enjoy!

Hope you love it as much I do.

Yours in health, 
Lisa C.

Don't forget to check out my 5 day sugar-free challenge starting Monday.

Broccoli Pesto Quinoa - 101 Cookbooks

Recipe from 101 Cookbooks

Ingredients

•     1 cup quinoa, rinsed
•     2 cups water
•     5 cups fresh broccoli, cut into small florets (about 2 good size broccoli crowns)
•     4 garlic cloves
•     ⅔ cup freshly grated parmesan, divided
•     ⅔ cup sliced or slivered almonds, toasted, divided
•     ½ teaspoon salt
•     Juice from one fresh lemon, about 2 tablespoons
•     ¼ cup olive oil
•     ¼ cup heavy cream
•     Optional toppings: chopped basil, red chile oil (recipe below), sliced avocado

TIP: To make this dish vegan, substitute the heavy cream with coconut milk. For the parmesan, you can use Parma, or add about ¼ cup sesame seeds in place of the parmesan.

Instructions

1. In a medium saucepan, heat the quinoa with 2 cups water until boiling. Reduce heat, cover and simmer until all the water is absorbed and quinoa fluffs up, about 15 minutes. Set aside.

2. Heat a large pot of water to boiling and add the broccoli. Cook just until broccoli starts to soften and is bright green. About 90 seconds. Drain broccoli and rinse with cold water to stop broccoli from continuing to cook. Set aside.

3. To make the broccoli pesto:  puree 2 cups of the blanced broccoli, garlic, ⅓ cup of the almonds, 1/3 cup of the parmesan, salt and lemon juice in a food processor. Drizzle in the olive oil and cream and pulse until nearly smooth.

4. Just before serving, toss the quinoa and remaining broccoli florets with the broccoli pesto. Taste and dd more lemon juice or salt if desired. Add the remaining ⅓ cup parmesan cheese.

5. Spoon mixture onto serving platter or plates. Add toppings. I recommend sliced avocado and liberal amounts of the red chile oil.

6. Red Chile Oil: Heat ½ cup extra-virgin olive oil in a small saucepan until heated, but not so hot that it smokes. Turn off the heat and stir in 1½ teaspoons crushed red pepper flakes. Set aside and let cool. This is good prepared the day before and kept in refrigerator overnight. Bring back to room temp

My Chocolate Nut Balls

Ingredients:  Makes about 12 balls

•  1/2 cup walnuts
• 1/2 cup pitted dates
• 1/2 cup cocoa powder
• 1/2 cup maple syrup
• 1/2 cup almond butter
• 1/2 teaspoon vanilla extract
• 1/4 teaspoon fine sea salt
• 1/2 cup whole almonds
• 1 - 2 cups shredded unsweetened coconut

Place walnuts in a food processor and process until coarsely ground.  Add the dates and pulse until well combined with the nuts.  Add the cocoa powder, syrup, almond butter, vanilla and salt.   Process until the mixture is thick and smooth.   Add the almonds and pulse a few times until combined.   There should be some almond chunks remaining.

Form the mixture into balls and roll in coconut.   Store in freezer.

Why Is My Metabolism Slow?

“No matter what I do, I can't seem to lose weight. I think I'm cursed with a slow metabolism.”

I hear this often from my clients, and the good news is that no, you're not cursed and yes, you can fix your metabolism.

Why does this happen?  Why do metabolic rates slow down?

What can slow my metabolism?

Metabolism includes all of the biochemical reactions in your body that use nutrients and oxygen to create energy.  And there are lots of factors that affect how quickly (or slowly) it works, i.e. your “metabolic rate” (which is measured in calories).

But don't worry – we know that metabolic rate is much more complicated than the old adage “calories in calories out”!  In fact it's so complicated I'm only going to list a few of the common things that can slow it down.

Examples of common reasons why metabolic rates can slow down:

●      low thyroid hormone

●      your history of dieting

●      your size and body composition

●      your activity level

●      lack of sleep

We'll briefly touch on each one below and I promise to give you better advice than just to “eat less and exercise more”.

Low Thyroid Hormones:

Your thyroid is the master controller of your metabolism.  When it produces fewer hormones your metabolism slows down.  The thyroid hormones (T3 & T4) tell the cells in your body when to use more energy and become more metabolically active.   Ideally it should work to keep your metabolism just right.  But there are several things that can affect it and throw it off course.  Things like autoimmune diseases and mineral deficiencies (e.g. iodine or selenium) for example.

Tip: Talk with your doctor about having your thyroid hormones tested.

Your history of dieting

When people lose weight their metabolic rate often slows down.  This is because the body senses that food may be scarce and adapts by trying to continue with all the necessary life functions and do it all with less food.

While dieting can lead to a reduction in amount of fat it unfortunately can also lead to a reduction in the amount of muscle you have.  As you know more muscle means faster resting metabolic rate.

Tip: Make sure you're eating enough food to fuel your body.  Diets that restrict calories below 1000 per day can slow down your metabolism.

Your size and body composition

In general, larger people have faster metabolic rates.  This is because it takes more energy to fuel a larger body than a smaller one.

However, you already know that unless you are severely under weight, gaining weight is not a good strategy for increasing your metabolism.

Muscles that actively move and do work need energy.  Even muscles at rest burn more calories than fat.  This means that the amount of energy your body uses depends partly on the amount of lean muscle mass you have.

Tip: Do weight training to help increase your muscle mass.

Which leads us to...

Your activity level

Aerobic exercise temporarily increases your metabolic rate.  Your muscles are burning fuel to move and do “work” and you can tell because you're also getting hotter.

Even little things can add up.  Walking a bit farther than you usually do, using a standing desk instead of sitting all day, or taking the stairs instead of the elevator can all contribute to more activity in your day.

Tip:  Incorporate movement into your day and exercise regularly.  10,000 steps a day is the encouraged level of activity. 

Lack of sleep

There is plenty of research that shows the influence that sleep has on your metabolic rate.  The general consensus is to get 7-9 hours of sleep every night.

Tip: Try to create a routine that allows at least 7 hours of sleep every night.  Turn off your electronics an hour before bed.  Avoid caffeine in the afternoon and evening.  Meditate, practice deep breathing, or take a hot epsom salt bath.

Recipe (Selenium-rich): Chocolate Chia Seed Pudding

Serves 4

• ½ cup Brazil nuts
• 2 cups water
• nut bag or several layers of cheesecloth (optional)
• ½ cup chia seeds
• ¼ cup unsweetened cacao powder
• ½ teaspoon ground cinnamon
• ¼ teaspoon sea salt
• 1 tablespoon maple syrup

Blend Brazil nuts in water in a high-speed blender until you get smooth, creamy milk.  If desired, strain it with a nut bag or several layers of cheesecloth.

Add Brazil nut milk and other ingredients into a bowl and whisk until combined.  Let sit several minutes (or overnight) until desired thickness is reached.

Serve & Enjoy!

Tip:  Makes a simple delicious breakfast or dessert topped with berries.

References:

http://www.precisionnutrition.com/metabolic-damage

http://www.precisionnutrition.com/thyroid-and-testing

http://www.precisionnutrition.com/all-about-energy-balance

https://authoritynutrition.com/6-mistakes-that-slow-metabolism/

https://authoritynutrition.com/10-ways-to-boost-metabolism/

http://summertomato.com/non-exercise-activity-thermogenesis-neat