Do you know that most Americans are overfed yet undernourished? All that cola, fries, and cheeseburgers have caught up with us.
Red Hot Dogs & Carrots!
Wishing everyone a safe & healthy July 4th weekend!
Ever have a red hot dog? It’s kinda a tradition up in Maine where my husband grew up. I’m not really sure what the appeal is but if you happen to be in Maine, especially in the summer, check it out (but don’t eat any…). From Wikipedia - The most popular variety of hot dog in Maine is made with natural casing. The casing is colored red, and one company refers to their red variety as red snappers. I'm pretty sure that red dye isn't adding any health benefits but it sure is unique.
Hot Dogs and burgers on the grill on the fourth of July - it’s an American tradition right? We still cook burgers on the grill using one of the many wonderful veggie burgers recipes available. And they're great! But Hot Dogs are a challenge.
Did you know that Hot Dogs, along with other processed meat, are classified as a class 1 carcinogen by the WHO (World Health Organization)? In others words, hot dogs are known to cause cancer in humans. My husband loves processed meats like ham, bacon, and hot dogs but has given them up in the interest of avoiding carcinogenic foods. It wasn’t easy for him to do this so I’m really proud of him. But he misses his hot dogs.
Last Fourth of July holiday, we decided to try a homemade vegan hot dog recipe that was making a buzz in the plant-based food world. It’s a pretty simple recipe that uses marinated carrots to make hot dogs. Here is a link to the recipe we used. I wanted to share this with you as an easy, healthy alternative to traditional (carcinogenic) hot dogs.
I gave them a thumbs up. I was never a fan of hot dogs before I gave up meat but I thought these carrot dogs were rather tasty. Unfortunately, the hubby gave them a thumbs down but at least he was a good sport about trying them. Maybe I shouldn't have told him they were carrots until after he tried them...
Do you have a vegan hot dog that you like? Let me know in the comments below.
Have a safe and healthy July 4th weekend!!
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Are You a Prepper?
Achieving a good work / life balance can be challenging. When trying to balance all your demands do you often find yourself taking shortcuts when it comes to your health - especially your diet? Although you may have the best intentions when it comes to eating healthy, you might find yourself reaching for junky, fast food at the end of a hectic day.
Get back on track with your healthy diet by preparing healthy ingredients, snacks, and meals in large batches before you need them. This will take some planning and effort, but the payoff of healthy foods at your fingertips during your busy week is huge.
Having key ingredients prepped ahead of time can mean an easy meal of pre-cooked veggie burgers with potatoes that can be reheated in your toaster oven. Or how about a bowl of homemade soup that can be reheated as you set the table? Salads and power bowls can be put together in minutes if all your ingredients are ready to go. Lunch and dinner can really be that simple.
Here are some tips to help you be successful with prepping:
1. Plan ahead
Plan a simple menu for the week and create a shopping list of ingredients you are low on. Having a running list of pantry items to keep in stock is helpful.
2. Shop weekly
Trying to plan and shop for more than one week can be overwhelming and going to the store every few days can be time consuming. Weekly shopping ensures that your produce stays fresh and keeps food waste to a minimum.
3. Find a system that works for you.
Try using theme nights. For example, Monday is soup or chili night, Tuesday is burgers or tacos, Wednesday is pasta, Thursday is bowl night, Friday is leftovers night, Saturday is Mexican, and Sunday is a day to try new recipes.
4. Cook in large batches
If you are making something that freezes well like soup, grains, chili, and veggie burgers then double or triple the recipe. With a freezer full of options you won’t need to spend all day in the kitchen creating a meal for each day of the week.
5. Create a “Salad Bar” in your fridge.
Have all your veggies for the week washed, sliced and ready to use. Make a couple of dressings and sauces to last the week. Serve your veggies with some grains, beans, and a sauce to make easy power bowls for lunch or dinner.
6. Don’t forget the potatoes
Have some cooked potatoes and sweet potatoes in the fridge makes easy meals when combined with leftover soups or chili or paired with steamed veggies. They also make salads more filling.
7. Breakfast is important too.
Eating a wholesome breakfast is a great way to start your day. Have some oatmeal prepped ahead or portion out your smoothie ingredients so they’re ready to blend. Pancakes and waffles can be made in large batches and frozen – just pop in your toaster for an easy morning meal. Or just reheat some potatoes (& add some veggies) for a savory breakfast.
Life can be hectic. Help yourself out by having healthy foods easily available for you and your family during busy those busy weekdays.
What are your favorite things to prep? Let me know in the comments below.
Need help with meal planning, shopping, batch cooking, and learning which simple, yet tasty recipes fit best with your lifestyle? Want to develop habits to reduce stress, increase movement, and improve sleep? Let’s talk about it. Schedule a Health Consultation on my calendar or send me an email.
Are you a Victim of the Quarantine 15?
Heard about the the “Quarantine 15?” It’s the weight you’ve put on during weeks of stress and isolation due to COVID-19.
In a recent poll by WebMD, half of women and a quarter of the men surveyed said they’ve gained some weight since the lock-downs started.
This can be concerning because as we have learned, obesity, and the chronic conditions it leads to, can put us at a higher risk for the more severe conditions of COVID-19.
How can you regain control ?
Start small with these small steps that will help you improve your health.
Eat real food. If you buy foods with labels be sure to look for real, whole ingredients (not chemicals and food dyes). Whole or minimally processed plant foods are high in nutrients and fiber to help keep you full.
Don’t drink your calories. Your daily latte, sodas, juices, and alcoholic drinks are adding hundreds of empty calories that can harm your health. Hydrate with water and herbal teas.
Eat healthy fats. Oils, like canola, olive, and coconut, which are made from plants, are highly processed. Theses oils are devoid of fiber and nutrients while extremely high in calories. You can get all the healthy fats you need in your diet with foods like avocados, nuts and seeds.
Drink enough water. Be sure to stay hydrated by drinking half your body weight in ounces every day. Water is essential for our bodies to function optimally and help flush out toxins.
Get enough sleep. Getting seven to eight hours of sleep each night is vitally important to our health and well-being. Start implementing habits that help you get the rest you need – go to bed earlier, establish a calming nighttime ritual, and turn off all electronics at least an hour before bedtime.
Have a plan. Set aside time each week to plan and prep your meals and do the shopping. Knowing what you’ll eat each day and keeping it simple helps you stick to your plan.
Improve the variety of your food. Don’t miss out on important nutrients by eating the same foods all the time. Try a new fruit or vegetables each week – look at the sales flyer, often what’s on sale is also in season (which means greater flavor and freshness).
Get moving. 30 to 40 minutes of movement each day not only impacts your cardiac health and bone health, but it can boost your mood and help you sleep better. Commit to being active every day by putting it on your schedule.
Keep an eye on the extras. Salad dressings, condiments, and sauces make food exciting and flavorful but also add unwanted calories. Enhance your foods using flavored vinegar, lemon & lime juices, and spices and herbs.
Don’t deprive yourself. Deciding to jump all in with your health transformation can leave you feeling deprived of the “bad” foods you enjoy so much. Eat those foods in moderation while you find healthier replacements. As you change your diet you will find your energy increasing and your inflammation easing so you will naturally shift to eating healthier foods.
Need help with meal planning, shopping, batch cooking, and learning which simple, yet tasty recipes fit best with your lifestyle? Want to develop habits to reduce stress, increase movement, and improve sleep? Let’s talk about it. Schedule a Health Consultation on my calendar or send me an email.
Are You Vulnerable?
Do you know someone with high blood pressure? I do. Several close family and friends have it.
In fact, nearly half of U.S. adults are classified as having high blood pressure under national guidelines. Also known as hypertension, high blood pressure lays waste to nine million people worldwide every year. It kills so many people because it contributes to deaths from a variety of causes, including aneurysms, heart attacks, heart failure, kidney failure, and stroke.
Today, we know that high blood pressure makes people more vulnerable to becoming severely ill with the new coronavirus. Although the spread of the virus seems to have slowed down in parts of our country and cities are starting to reopen their economies, there is concern that a second wave will appear with the start of the next flu season.
So what can you do?
The cause of high blood pressure isn’t medication deficiency, it’s really what you eat and how you live. A healthy diet based whole grains, fruits, vegetables, and legume is the first line of defense for preventing and controlling high blood pressure.
What about salt?
Too much salt in the diet causes water retention resulting in higher blood pressure to push the excess fluid and salt out of your system. Dietary guidelines recommend no more than 2300 mg of sodium in your daily diet but the American Heart Association recommends less than 1500 mg of sodium. The actual average sodium in the standard American diet is 3500 mg.
Reducing salt intake in your diet is more powerful than filling a prescription at the pharmacy.
Taking the salt shaker off the table may not be the most effective way of getting salt out of your daily diet. It turns out that most of the salt we eat comes from all the processed foods we eat. Read your labels and check your serving size.
The number one source of sodium for American kids and teens is pizza. For adults between the ages of 20 and 50, it’s chicken. For adults over 50 it’s bread.
Shocking isn’t it? Foods like cheese, poultry, and bread are all processed with added salt. Salt helps to preserve food, adds flavor to food, and in the case of meat, inflates the weight so more profits can be made.
If you are eating whole foods as found in nature you don’t have to worry about the sodium. The fact that nothing in nature is high in salt reinforces the fact that we are meant to eat whole foods.
So what should you eat to lower blood pressure?
Whole, intact grains: studies show that a diet rich in whole grains yields the same benefits as blood pressure medications but without the adverse side effects. Be sure to eat whole, intact grains (like oats, brown rice, and wheat berries) since refined gains (like flour, white rice, and most processed foods) actually increase your risk of chronic conditions.
Ground flaxseed: two tablespoons of ground flaxseed daily has a potent blood-pressure-lowering effect. Be sure to grind seeds before eating as this allows your body to absorb them. You can sprinkle ground flaxseed on just about anything - oatmeal, soups, stews, salads, smoothies, etc.
Hibiscus Tea: three cups of this tart, bright red tea daily significantly lowered blood pressure in studies. Enjoy Hibiscus tea hot or cold but limit consumption to less than a quart (four 8-oz cups) per day (due to extraordinary manganese content).
Nitrate rich vegetables: these are anti-oxidant rich vegetables like beets, chard, basil, cilantro, mesclun greens, and arugula. Your body converts nitrate into nitric oxide which signals the muscle fibers within the walls of your arteries to relax which allows more blood to flow. The healthiest way to get your nitrate fix is to eat a big salad every day.
If you are at risk for high blood pressure or already have it I encourage you to up your nutritional game. Avoid those high salt, highly processed foods and embrace a whole, plant-based diet.
Need help with meal planning, shopping, batch cooking, and learning which simple, yet tasty recipes fit best with your lifestyle? Want to develop habits to reduce stress, increase movement, and improve sleep? Let’s talk about it. Schedule a Health Consultation on my calendar or send me an email.
