Healthy Eats

Why you should start juicing now!

October 22, 2019 by Joni Leave a Comment

One thing I’ve never been quiet about is how much I love my juices! Every single day I drink a glass of the green goodness. They fuel me and I swear they help me get my glow on. And who doesn’t want to glow?!?

Did you know that when you make juice from raw vegetables, your body absorbs the nutrients within 15 seconds? Talk about an energy shot! No need to buy those sugary and chemical-ish concoctions from your local drug-store or mini mart. Juicing is an all-natural way to boost your energy and feel amazing. When you juice your fruits and veggies, you end up extracting all the water and nutrients from them and leave behind only the plant fibers. By separating the fruit or vegetable from its fiber, we gain access to all of the amazing vitamins, minerals, enzymes, and phytonutrients which are much more easily assimilated by our body than if we were to eat them.

This allows your body to absorb the nutrients more quickly, without having to digest the dense bulk of the plant. You can also fit an amazing amount of veggies into a single glass of juice, making it a great way to use up those extra veggies from your garden or CSA share. PLUS, you will end up with a glass of deliciousness that packs a powerful nutritional punch. Although some would also say that the cost of stocking enough fresh organic vegetables to make daily juices can be somewhat expensive, my feeling is that if you stop buying all of the pre-packaged foods/snacks you were buying, you will end up saving money in the long run on your food AND your doctor bills.

Tip For Buying Pre-Made Juices

One more thing before I go: while you can control the quality of ingredients when you are making fresh juice at home, always read your labels when it comes to buying store-bought juice. These juices can be high in sugar and have a high glycemic load, which may cause blood sugar imbalances.

Let me know how I can support you! And I’d love it if you shared your favorite juice concoction with us. 😉

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Eat to Avoid the Midday Slump

August 29, 2019 by Joni Leave a Comment

It’s coming. You can feel it. You’re trying desperately to will it away, but, inevitably the clock strikes 3:00pm. Suddenly, you are exhausted. The thought of striking the letters on the computer keyboard seems like a daunting task, not to mention you can barely keep your eyes open. You’ve arrived at your daily midday slump.

‘Argh!’ you think to yourself. When this happened yesterday, you swore it wouldn’t happen again. As you walk to the café to get a cup of coffee, you wonder how to avoid this midday slump tomorrow. Here’s the good news: there are steps you can take to energize your body throughout the day and avoid this desperate feeling.

Tips to ditch the midday slump!

Healthy breakfast option to fight the midday slump. — What fuels you in the morning?

The best place to start is with breakfast. Before we even talk about what to eat, let’s recognize that it’s important TO EAT breakfast. Your body has been in a state of rest, relaxation, and recharging for several hours. It needs fuel in the form of carbohydrates and protein to get going in the morning. Instead of processed cereal and milk, why not go for oatmeal with almonds and blueberries? Or prepare a couple of hardboiled eggs that you can grab-n-go in a hurry. Pair them with a brown rice cake with almond butter and jelly and you’re starting your day off on the right foot.

It’s also important to remember to drink water throughout the day. Dehydration is certain to cause sleepiness and fatigue. Imagine that a few glasses of water could be the difference between your 3pm exhaustion and vitality.

Don’t forget to put some thought into your snacks. You want to be sure to stay away from excess fats and sugars, which are in candy bars and most packaged food. The fatty foods will make you feel lethargic and the sugars will provide an initial spike, but then you’ll feel the afternoon slump as you come down from the sugar high. Take a few minutes at home to prepare trail mix with almonds, walnuts, pumpkin seeds, Goji berries, and Incan berries. For sweetness, you can add some cacao nibs or mini chocolate chips (I prefer Enjoy Life brand because their products are free of common allergens).

The midday madness doesn’t have to continue. You can control how your body feels by nourishing it with healthy food (and water) throughout the day.

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Healthy Snack Ideas

August 22, 2019 by Joni Leave a Comment

Is healthy snacking an oxymoron?

Cravings happen even to the healthiest of us. Often, when a craving hits in the afternoon or the evening after dinner, we get the urge to snack. Snacking can be a bad habit to get into, because the snacks we choose are often junky, un-nutritious, and high in calories, sugar, or fat.

The trick to snacking without piling on the pounds is to find healthy alternatives to the regular snacks you might normally reach for.

Usually, when we get a craving it is for either something sweet (chocolate!), savory (potato chips!), creamy (ice cream!), or crunchy (crisps!). Obviously, my examples are foods you shouldn’t eat all the time if you want to be trim and healthy. But that doesn’t mean you have to fight your cravings for the rest of your life. Instead, you just need to substitute.

Next time you get a craving for something sweet, why not try:

fresh, whole fruit (check out this dip recipe for apples!)
apples and almond butter
dried fruit – without added sugar
green smoothies
banana “ice cream” (peel a banana, freeze, blend in a food processor with nuts, berries or raisins ,and serve)
dates stuffed with almond butter or other nut butter
organic dark chocolate chips or carob chips

For your savory cravings, try these healthy alternatives:

olives
pickles and pickled vegetables, such as carrot, daikon, beets, and lotus root
tabouli, hummus
steamed vegetables with tamari/shoyu or umeboshi vinegar
freshly made salsa or guacamole
Sauerkraut (will also knock your sweet craving right out!)
salted edamame

Your creamy cravings can be met by eating:

smoothies
avocados
rice pudding
dips and spreads, like hummus and baba ghanoush
puréed soups
puddings made with silken tofu, avocado, or mashed banana
mashed sweet potatoes
coconut milk

Finally, don‘t cave and reach for the Pringles, when you can eat these crunchy (but still healthy) snacks:

apples
frozen grapes or my favorite, frozen blueberries!
rice cakes
plain popcorn (use coconut oil to pop in a covered pan)
carrots (particularly the sweet, organic baby carrots)
celery and nut butter
raw, unsalted nuts like cashews, almonds, and walnuts

Don’t fight your craving. Instead, listen to what it is your body wants specifically and choose the healthier option that will be good to your waistline.

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Mmmmmm….Ch-Ch-Ch-Chia Pudding

August 15, 2019 by Joni Leave a Comment

Yes, you probably want to start singing the jingle from the commercial: Ch-ch-ch-chia (pet). And yes, you can eat this seed! Who would have thought it was so healthy back in the day? This chia pudding is so easy to make it’s almost too good to be true.

For 1-2 servings:

1 cup coconut, almond, or hemp milk
2-3 tablespoons chia seeds
1 banana
½ cup blueberries (frozen are OK)
Handful of almonds or walnuts, if desired
Cinnamon, to taste

Mix all the ingredients together and let them sit in the refrigerator for a few minutes. Stir after a few minutes, as the chia is “gelling” into a pudding-like consistency. Let it sit in the refrigerator about 20 minutes or until ready to eat.

If you find the pudding too thick, you can add more milk or a little water. If you find the pudding too thin, add more chia or any of the other ingredients to make it thicker. You really can’t go wrong with chia pudding, which is why I love making it so much.

Now, let’s talk about the health benefits of chia. It is a superfood, for sure! According to Dr. Andrew Weil, chia is very rich in omega-3 fatty acids and provides fiber as well as calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc.

Another great benefit of chia seeds is that they are good for travel. Pack them in your suitcase and have them readily available to make chia pudding for breakfast or a snack in your hotel room. You can also pack travel size containers of almond milk (if checking luggage), as well as nuts and just pick up fresh fruit in your destination city.

Soon you will be singing ch-ch-ch-chia right along with me! Enjoy.

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Ah, Avocado. How Do I Love Thee? Let Me Count the Ways

August 1, 2019 by Joni Leave a Comment

I love avocados! And they love me. Check out my Top Ten List on avocado love.

I love that your decadence tastes sinfully delicious, yet it’s the “healthiest” of fats.
I love that you make my skin beautiful. The antioxidants in avocados help to get rid of toxins that promote premature aging and wrinkling of the skin. A lot of the toxins on your facial skin are the residue of makeup. Applying 1 mashed avocado as a facial mask and leaving it on for about 20 minutes before rinsing will help to remove these toxins and soften the skin. I promise, in the end, you will not look like the Wicked Witch of the West.
I love to use you as a spread on my Ezekiel bread toast with a sprinkle of pink Himalayan sea salt, and red pepper flakes.
I love that you make my hair shiny. One avocado mashed and mixed together with 1 egg and your favorite essential oil is great for conditioning your hair. The healthy oils in the avocado help to moisturize and soften dry and brittle hair, and the vitamin E helps to restore a natural shine to your hair. To obtain these benefits simply massage the avocado and egg mixture into your hair and scalp and leave in for about 20 minutes. Then wash and condition with your favorite shampoo and conditioner.
I love to use you in my salads. Any kind of salad.
I love to use you on my sandwiches in place of mayonnaise.
I love that you complete me. Avocados provide all 18 essential amino acids necessary for the body to form a complete protein. Unlike the protein in steak, which is difficult for most people to digest, avocado protein is readily absorbed by the body, because avocados also contain fiber. If you are trying to cut down on animal sources of protein in your diet, or if you are a vegetarian or vegan seeking more protein, avocados are a great nutritional ally to include not merely as an occasional treat, but as a regular part of your diet. Highest protein content of any fruit (yes, it’s a fruit).
I love to use you in my smoothies to add some creamy richness.
I love to scramble you in my egg white omelet.
I love that you help me with my ABCs. While avocados have a high caloric count (one avocado is 320 calories), the various nutrients and “healthy” fats make it a must-eat. They are an alphabet of vitamins. One avocado provides your body with vitamins A, C, E, K and B6, along with an enormous amount of potassium and “healthy” fat. Perhaps the biggest health benefit of avocados is that by adding avocado to certain foods, you can improve your absorption of nutrients. This means that when you combine other fat burning foods with avocado, you can improve your nutrient absorption up to 400%!

Oh, yes, I truly do love you.

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What’s The Skinny on the Super Seeds? Chia Seeds vs. Flax Seeds

May 28, 2019 by Joni Leave a Comment

These little guys, chia seeds and flax seeds, top the list of superfoods. They are both easy to add to your salads or smoothies for a nutritional punch. But is one better than the other? Let’s compare.

Benefits of Flax Seeds vs. Chia Seeds

Both flax seeds and chia seeds contain lots of fiber and the type of omega-3 fatty acids called alpha-linolenic acid, or ALA. Flax is a better source of ALA than chia seeds, although chia seeds also have many health-promoting effects. One ounce of flaxseeds contains about 6,000 milligrams of ALA compared to about 4,900 in the same amount of chia seeds.
Chia seeds are small, round, either white or black seeds that originated thousands of years ago in Mexico and South America. Like flax, chia can absorb lots of water, contribute to the feeling of fullness, prevent constipation, and help with digestive health. This helps you feel satiated longer and not reaching for unhealthy snacks between meals.
Flaxseeds contain less fiber than chia seeds. Flax has about eight grams of fiber in one ounce compared to about 11 grams in one ounce of chia seeds. Both form a gel during digestion when combined with liquid, which blocks the fiber from releasing sugars and being fully broken down. This helps with blood sugar control, forming bowel movements, and lowering cholesterol.
Only flaxseeds contain high levels of lignans, while chia seeds do not. However, chia seeds have other antioxidants, especially black chia seeds, which are very nutrient-dense.
Chia seeds contain more calcium than flax seeds do, making them a good addition to a vegan/plant-based diet. They also provide other vitamins and minerals, like zinc, copper, phosphorus, manganese, magnesium and potassium (similar to flaxseeds).
Flaxseed protein levels are impressive, with slightly more than chia seeds, although both are good sources.
Chia seeds can be consumed in any form, while flax should ideally be sprouted and ground. Flax are more susceptible to going rancid over time, so they should be kept in the refrigerator to prolong their freshness. Both are very useful in gluten-free or vegan baking and cooking.

	Chia Seeds/2 Tbsp.	Flax Seeds/2 Tbsp
Calories	122	110
Protein	4g	4g
Complete Protein?	Yes	No
Fiber	6.9g	4g
Omega 3 (EFA)	5,000mg	2,700mg
Calcium	18% of RDA	4% of RDA
Magnesium	23% of RDA	14% of RDA
Trace Minerals	Yes	Yes
Taste	Faintly nutty/ Earthy	Whole grain/Nutty
Storage	Keep for 2 years	Spoil quickly
Versatility	Don’t need to grind	Must grind
Gluten	Gluten-free	Gluten-free

Ways to Use Chia Seeds

Did you know chia seeds are from a species of flowering plant in the mint family? They are native to areas of Mexico and Guatemala but are commonly cultivated in many areas in North and South America.

Check out the easy ways to incorporate them into your daily diet!

Chia Gel: Chia seeds absorb water quickly (up to 10 times their weight in liquid!). Place ¼ cup seeds in 1 cup liquid, stir well, and cover. Allow to sit for about 15-20 minutes until the texture changes to a soft gelatin. Store in refrigerator for up to one week. Add to smoothies and soups to boost nutrient value and create a thicker, more satisfying consistency.

Chia Pudding: To make a dessert variation, mix ¼ cup of seeds with one cup of liquid such as milk (almond, soy, or dairy all work) or 100% fruit juice. Allow to sit for at least 15 minutes refrigerated. Add nuts, chopped fresh fruit, or cinnamon if desired.

Chia Sprouts: Place chia seeds in a single layer (use only about a teaspoon to allow enough space to grow) in a terracotta saucer or unglazed clay dish. Spray the seeds with water several times and cover with plastic wrap or a clear glass dish. Put in a sunny spot. Spray morning and evening until green sprouts appear, about 3-7 days. Use these microgreens to garnish salads and sandwiches.

Egg Replacer: This may be used to replace whole eggs in baking. For 1 whole egg, mix 1 tablespoon of whole chia seeds or 2 teaspoons ground chia seeds with 3 tablespoons water. Allow to sit for at least 5 minutes or until the mixture thickens to the consistency of a raw scrambled egg.

Depending on what source you check out, either could win out. If you had to choose based on the above comparison, it looks like chia seeds win out, but not by a landslide. Use both. Each have their own nutritional benefits and are an easy addition to your healthy diet where variety is key.

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Why you should start juicing now!

Tip For Buying Pre-Made Juices