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  #1  
Unread April 30th, 2014, 11:45 PM
annette b. annette b. is offline
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Post May's Newsletter! in 4 parts!

May 2014 Nutrition and Health Coaching News

Now available at Allisonville Chiropractic (317)842-1188 or www.wellnessfirm.biz Ėask about your FREE consultation today!!

Getting my weight under control has come from a process of treating myself as well as I treat others in every way.

-Oprah Winfrey


Why Weight? Diets Donít Work

You canít turn on the TV, drive down the road or go to a party without being confronted with Americaís hottest obsession: weight. Diets are a billion-dollar industry; companies spend millions and millions luring you to try the latest diet (low carb, high protein, low fat, no fat, you name it) with promises that this will (finally!) be the solutionóyour shortcut to a thinner body. Advertising efforts also deeply affect our children, who develop distorted body images and are often on diets as early as nine or 10 years of age.

Our culture touts diet pills, celebrity workouts, convenience foods and trendy diets to help us achieve our desired weight, but these quick-fix solutions have backfired. Americaís populace has reached its highest weight in history. About half of Americans are overweight; one-third are obese. Diets steer us away from our common sense and dip deeply into our pocketbooks while eliciting few, if any, lasting results. Why?

Diets donít work because each person is unique, with different needs based on gender, age, ancestry and lifestyle; how could one diet be right for everyone?
Diets donít work because they are extreme solutions. As in physics, if a pendulum swings to one extreme, it has to swing equally to the other. A diet might work for a short amount of time, but research shows that almost all diets result in a 10-pound gain once off the diet.
Diets donít work because they are too restrictive. People who fail on diet plans are not flawed or weak. Diets by nature require discipline and restriction at levels that are unsustainable by a healthy human body.
Most people are disconnected from why they gain weight and see diet as the only culprit. For example, ignoring or discounting emotions is often the first thing to cause weight imbalances.

In our fast-paced world, we have lost sight of many aspects of life that truly nourish and balance our bodies, such as slowing down, eating a home-cooked meal and spending quality time with loving people. Eating consciously and making simple lifestyle changes will create positive results and release you from the endless cycle of dieting.

Given half a chance, your body will balance out by itself, but this is only possible by getting out of the diet mentality and listening to what you truly need. Imagine taking all of the outward energy you expend on diets, fads and gimmicks and turning it inward, so that you can listen to your heart and inner wisdom. There is no such thing as a quick fix; you already have everything you need within you. With careful thought and loving reflection, you can feed yourself in a nourishing way. Working with your body rather than against it will bring you increased energy, stabilized weight and sustainable health.

Food Focus: Sprouts
In the spring season, seeds flaunt their vitality and energy by sprouting. Sprouts of all varieties contain the building blocks of life in the form of vitamins, enzymes, amino acids and simple sugars. In their early growth state, sprouts are very easy to digest, allowing our bodies to access many wonderful nutrients. Recent research by the American Cancer Society has backed what holistic nutrition has known for years: that sprouts contain anti-cancer properties, high levels of active antioxidants, concentrated amounts of phytochemicals and significant amounts of vitamins A, C and D.
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"A Mentor is usually someone you know who helps you learn something about life, about yourself, or both."
Anna Benson (RIP 2009), "Firm For Life" p. 194
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  #2  
Unread April 30th, 2014, 11:45 PM
annette b. annette b. is offline
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Default Re: May's Newsletter! in 4 parts!

In their raw form, sprouts have a cooling effect on the body, and therefore are best consumed in warm weather or by robust, warm body types. Those who tend to feel cool can try steaming spouts or adding them to warm dishes such as stir-fries and soups, to reduce the cooling effect. There is a wide variety of edible and delicious sprouts, each with a different texture and flavor: alfalfa, mung bean, lentil, radish, clover, sunflower, broccoli, garbanzo and adzuki.

Here are some great ways to serve up sprouts:
• Add to salads.
• Combine with other vegetables in wraps, roll-ups or stir-fries.
• Use as garnish on top of soups, stews, omelets or scrambled eggs.
• Add to rice or whole-grain dishes.
• Use in sandwiches instead of lettuce.

Spring has arrived! Eat sprouts and feel alive!

Recipes of the Month: Spring Sprouting Steamer
Prep Time: 3 minutes
Cook Time: 5 minutes
Yield: 4 servings

Ingredients:
1 zucchini
1 summer squash
1 package mixed crunchy sprouts (lentil, adzuki, mung, garbanzo)
3 tablespoons of freshly chopped tarragon
1 tablespoon of ghee (clarified butter) or butter
4 lemon wedges
salt to taste

Directions:
1. Slice zucchini and summer squash in discs about 1/4 inch thick. Steam with sprouts for about 5 minutes or until desired tenderness.
2. Toss with tarragon, ghee and salt in bowl.
3. Serve with lemon wedge.
Note: Try fresh herbs like parsley, dill, cilantro or mint for a totally different taste.

Fiesta Quinoa salad-in-a-jar
(from theyummylife.com)

Quinoa is a high-protein seed that is available at most grocery retailers. If unavailable, use a high-quality cooked and rinsed brown rice.

Ingredients
QUINOA PILAF INGREDIENTS (makes 4 cups--enough for 8 individual salads):
1 cup quinoa
1 tablespoon olive oil
1 medium onion, chopped
__________________
"A Mentor is usually someone you know who helps you learn something about life, about yourself, or both."
Anna Benson (RIP 2009), "Firm For Life" p. 194
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  #3  
Unread April 30th, 2014, 11:45 PM
annette b. annette b. is offline
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Default Re: May's Newsletter! in 4 parts!

3 garlic cloves, minced
2 cups water
1/2 teaspoon kosher salt
1/2 teaspoon ground black pepper
DRESSING INGREDIENTS (for 1 jar):
1 teaspoon olive oil
1 teaspoon white wine vinegar
1/8 teaspoon kosher salt
1 teaspoon taco seasoning
1/2 teaspoon ground chia seeds (optional)
SALAD INGREDIENTS (for 1 jar):
1/4 cup corn (fresh or frozen); patted dry if wet
1/4 cup black beans (chick peas), rinsed, drained, and patted dry
1 teaspoon diced jalapeno (if more heat is desired)
6-8 small grape or cherry tomatoes, left whole (optional)
1 cup packed greens (optional); cut romaine lettuce, uncut arugula, uncut baby spinach, or shredded cabbage

Directions
TWO WAYS & SIZES FOR MAKING THIS SALAD IN ADVANCE:
--Without greens in a 1/2 pint (1 cup) jar or container. Layer the quinoa pilaf and salad ingredients, omitting the greens.
--With the greens in a pint (2 cup) jar or container. Layer quinoa and salad ingredients, with greens added to the top of the jar.
1. MAKE QUINOA PILAF: In a strainer, rinse the quinoa under running water for 60 seconds, until water runs clear; drain. In 2 quart pan on stove top, heat olive oil over medium-high heat; add onions and cook until soft. Add garlic and stir for 1 minute. Add water, quinoa, salt and pepper. Bring to a boil, lower heat, cover and simmer for 15 minutes. Remove lid, remove from heat, and fluff with a fork. Set aside to cool completely.
2. COMBINE dressing ingredients in bottom of jar, stirring them with a fork. Add 1/2 cup cooked & cooled quinoa pilaf; use a fork to toss with dressing until well combined. Level out quinoa for an even
__________________
"A Mentor is usually someone you know who helps you learn something about life, about yourself, or both."
Anna Benson (RIP 2009), "Firm For Life" p. 194
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  #4  
Unread April 30th, 2014, 11:46 PM
annette b. annette b. is offline
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Default Re: May's Newsletter! in 4 parts!

bottom layer.
3. LAYER the salad ingredients in the order given from the bottom up. If adding greens in the pint jar option, you can pack them in to get as much as possible in the jar.
4. PUT A LID on the jar and refrigerate. Salad should stay fresh for approx. 4-5 days, depending on the freshness and type of ingredients used. Jars that include greens may have a shorter shelf life.

EASY EATING. The smaller jars without the greens can be stirred and eaten right out of the jars. The jars with the greens at the top are easiest to eat if you pour them out onto a plate or bowl. The dressed/flavored quinoa serves as the dressing for greens. If you prefer more dressing, increase the amount of dressing ingredients added to the bottom of the jar.

EAT HOT OR COLD. Although these are normally eaten cold; if you prefer a hot version, you can heat the jars (without the greens) in the microwave for 1-2 minutes; stir and eat right out of the jar.

OPTIONAL ADDITIONS: shredded chicken, cooked shrimp, crumbled or shredded cheese.
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"A Mentor is usually someone you know who helps you learn something about life, about yourself, or both."
Anna Benson (RIP 2009), "Firm For Life" p. 194
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  #5  
Unread June 5th, 2014, 10:37 AM
Jazcam Jazcam is offline
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Default Re: May's Newsletter! in 4 parts!

That's a good idea to layer salad ingredients. That way they stay fresh longer. I'm making my shopping list now. This is even easier to grab and go.
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  #6  
Unread June 12th, 2014, 07:59 AM
mcreiland mcreiland is offline
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Location: Chicago, IL USA
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Default Re: May's Newsletter! in 4 parts!

Thank You for this really great newsletter! :-)
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