NOVEMBER 4, 2010

in DETOX FOODS AND NUTRITION,DETOX RECIPES,TIPS TO DETOX NATURALLY

Dark leafy green vegetables are among the healthiest foods ever.  Rich in essential vitamins and minerals, they provide your body with all it needs to detox naturally. There are so many health benefits associated with them, that adding some to your daily diet is probably one of the best thing you can do for your body.  Here are just a few good things green vegetables can do for you:

• Lower cholesterol
• Help in cancer prevention
• Support natural detoxification
• Provide you with antioxidants and anti-inflammatory compounds
• Help treat and prevent inflammatory diseases
• Prevent premature ageing
• Support skin health
• Alkalize the body
• Support cardiovascular system
• Support your bone health and prevent osteoporosis
• Regulate blood sugar and help in type 2 diabetes
• Help fight against obesity
• Support our digestive system

Like many other less commonly used vegetables, it can be challenging to find new ways to eat some everyday.

7 delicious ways to boost your green vegetables intake.

Green smoothies and green juices: This is my favorite way of consuming dark leafy greens.  Adding kale or spinach to fruit smoothies and fresh juices is a good way to make them even healthier. My favorite combos are banana-kale with natural peanut butter, pineapple-chard with coconut milk, or apple juice-spinach and strawberries.  Just let your own creativity be your guide!

Collard wraps: Using collard greens instead of flour tortilla in wrap-style sandwiches is really a win-win situation; you boost your green intake while ditching processed flour for a low carbs meal.  Collard greens can be stuffed with almost any sandwich filling. Try some veggie pâté, hummus or guacamole with your favorite julienned vegetables for a quick and healthy portable lunch.

Kale chips: Imagine improving your health by eating chips!  Kale chips are a delicious and crunchy way to add more greens to your diet.  Simply brush large pieces of kale leaves with a bit of olive oil and salt (or any of your favorite seasoning), and bake in the oven at the lowest temperature possible, or in a food dehydrator, until crispy.

Nutritious sides: Instead of rice or potatoes, dark leafy greens makes a healthy and refreshing change. Sauté them a few minutes with a bit of olive oil, lemon juice and garlic to get all the flavors and make a quick and delicious side dish.

Green soups: Another staple in my house is hearty green soup.  Having soup, like my Grenadian inspired green soup, is a good way to add more veggies to your diet.  It also has been proven that people who start their meal with soup eat less calories overall than those who eat only their main meal.

Superfood salads: The ultimate easiest way to eat your greens.  Now, with pre-washed and ready to use packaged mixed greens, you can quickly create a delicious and vitamin-packed salad on the go. [Update note: A fellow reader brought to my attention that pre-packaged mixed greens can contain an incredibly high amount of bacteria (thanks to David Suzuki for having it tested), so make sure to wash it, even if it says it has been pre-washed, or even better, grow your own mix.] Add some fruits, nuts or bean sprouts and a good homemade dressing for a instant “supermeal”.

Green toppers: Don’t feel like having a salad?  Why not simply add greens to any other dish?  Use baby spinach on your pizza, toss some aragula in your risotto, add chard to your savory pies, use chopped turnip tops as a soup topper, or sprinkle dried green bits to any dish you can think of.

AUGUST 9, 2011

in DETOX FOODS AND NUTRITION,TIPS TO DETOX NATURALLY,WELL-BEING

Get healthier today with those 7 things you can do in less than 5 minutes.

Brew yourself a cup of green tea: Green tea can do many wonders for your health. Rich in antioxidants, green tea supports natural detoxification and can help you to burn fat, to strengthen your bones, help to prevent cancer and even fight flu.

Don’t eat so fast: When you eat too fast, chances are that you don’t have the time to recognize the body signals telling you when you’re full. This can lead to overeating. Be sure to chew each bite for about 20 seconds. This will allow the time for the fullness signal to reach you before you eat too much.  Chewing well is also helping with digestion.

Put lemon to good use: Lemon can help you get healthier from inside out.  Adding lemon to your glass of water will supply your body with over 30 detox compounds.  Lemon peel is rich in soluble fiber that contributes to lower LDL cholesterol levels.  And on top of that, lemon is also beneficial when used externally. The vitamin C in lemons lightens up skin, which can help fading age spots.  Lemon also contains gentle AHA, to help your skin look younger.

Eat whole grains for healthier lungs: Eating fiber-rich foods helps preventing bowel problems and lowers bad cholesterol. But what you might not know is that specific antioxidants found in grain fiber can also help to fend off lung diseases.

Add some broccoli sprouts: Adding broccoli sprouts to your salads, wraps and sandwiches can help to prevent stomach ulcers. The active substance in broccoli sprouts kills the bacteria causing stomach ulcers.  Broccoli sprouts also boost your skin natural defense against dangerous UV rays.

Use herbs and spices: Herbs and spices are very high in health promoting substances.  From the anti-inflammatory benefits from turmeric to diabetes fighting effects of cinnamon, using a variety of herbs and spices is a quick way to boost the health factor of any dish.

Have green smoothies: Green smoothies are a quick way to add more green vegetables in your diet.  Leafy green vegetables help your body to keep its vital pH balance as well as supporting your body to detox naturally.  Greens are also very important for bone health.

MARCH 22, 2011

in DETOX FOODS AND NUTRITION,TIPS TO DETOX NATURALLY

Having a diet rich in detox foods will naturally help your health. But some of those foods are especially good to make you look great.  Eating more of the detos foods below will not only improve your look but also support your body to detox naturally and flush out environmental toxins as well as metabolic waste.

The best detox foods for:

Losing weight

Artichoke: One of the best detox foods for your liver, artichokes are also low in calories and contains compounds that can help lower your cholesterol levels.

Lemon: Adding some lemon juice and zest to your drinking water will supply your body with over 30 detox compounds. It will also provide pectin; a soluble fiber that can help you shed some pounds.

Pink grapefruit: Grapefruit is so potent at natural detoxification that it often removes some drugs and medicines too quickly for them to act.  New studies also show that some compounds found in grapefruit could help you to lose weight. Red grapefruit also contains precious lycopene, an antioxidant that helps for clear skin.

Other detox foods that can help losing weight: pineapple, celery and chili peppers.

Radiant skin

Watermelon: Packed with detox nutrients and water, watermelon is also very rich in lycopene, an antioxidant that boost your skin resistance to sun damage. In fact, it’s said that watermelon could provide 33% more protection against sunburns than any other fruit.

Red bell peppers: The unique combination of vitamins A, C and E, three of the most potent skin protecting vitamins, makes red bell peppers and ideal food for a healthy glow.  The vitamin it contains also plays an important role into the natural detoxification process.

Avocado: rich in vitamin E and essential minerals, it can help to keep your skin stay supple.  Avocado also contains glutathione, copper, beta-sisterol and other compounds involved in the natural detoxification process.

Other detox foods that can help your skin: dark leafy greens, berries and flaxseeds.

Fighting bloating

Papaya: The special enzymes it contains can help your stomach stays flatter while helping your body to detox naturally.  Papaya is also rich in essential nutrients that help your skin looking great.

Ginger: Ginger promotes blood circulation and helps digestion. This makes it one of the best anti-bloating foods ever.  Ginger is also anti-inflammatory, and can help you to detox naturally.

Sauerkraut and fermented foods: The beneficial bacteria found in fermented foods such as natural sauerkraut can help ease digestive troubles that cause bloating.  Friendly bacteria are also necessary for digestive health, something essential in natural detox.

Strengthening bones

Dark leafy greens: One of the best detox foods to fight inflammation. Dark leafy greens are rich in minerals that can tremendously helps your body to build strong bones.  It’s also very alkalinising, which is also a good way to detox naturally.

Green tea: Green tea increase bone density the same way exercise and calcium does, without the downsides of consuming milk. Not only does green tea help your bones, it also helps to detox from chemicals and have a strong effect in lung cancer prevention.

Anytime meals are those meals that contain a low amount of carbohydrate (less than 25% of total calories).  I recommend eating these meals any other time outside of your post-workout period.

Peaches and Cream Omelet (page 52)

Peaches and Cream Omelet

Ingredients
Olive oil cooking spray
Egg whites (6 large) 1 cup
Whole omega-3 eggs 2
Cinnamon 1/8 tsp
Splenda® (1 package) ¼ tsp
Low-fat cottage cheese ½ cup
Small peaches (small diced) 2
Pecans (crushed) ¼ cup
Low-fat plain yogurt ½ cup

Serving Size
Serves 1 large or 2 small.

Preparation Time
3 min. Preparation Time
10 min. Cooking Time

Introduction
It’s no surprise that the heavenly taste of peaches and cream makes for a dessert classic. However, typical peaches and cream recipes are filled with sugar and fat. With this fresh take on peaches and cream, we’ve combined the goodness of peaches and cream with the protein power of a morning omelet. Not a combination most would think of – but this recipe is delicious in its unconventionality.

Instructions
Preheat a large non-stick frying pan on medium heat. Lightly coat with spray. Whisk egg whites, eggs, cinnamon and Splenda® together in a mixing bowl. Pour mixture into the pan. Cook for a couple of minutes until the top of the mixture begins to bubble. Cook for 1 minute until bottom is golden brown. Flip the omelet and cook until the other side is golden brown. Transfer omelet to a plate. Mix cottage cheese, peaches and pecans together and place half of the mixture onto one side of the omelet. Fold the omelet over to cover contents. Use remaining peach mixture as a fruit salad side, and garnish omelet with yogurt and serve. Serves 1 large or 2 small.

Variations and Options
Use fruit-flavored yogurt instead of plain yogurt as a higher-carb option. For fruit variety, substitute peaches with nectarines, apples, berries, banana or oranges. If you’d like to avoid Splenda®, you can replace with a small amount of stevia. If you like sweeter yogurt, add a small amount of Splenda® or stevia to the ½ cup low-fat plain yogurt before garnishing omelet.

Nutritional Information
(per serving)     large     small
Calories (k/cal)     651.8     325.9
Fat (g)     31.7     15.9
Saturated (g)     5.6     2.8
Monounsaturated (g)     14.6     7.3
Polyunsaturated (g)     8.1     4.0
omega-3 (g)     1.1     0.5
omega-6 (g)     7.2     3.6
Carbohydrates (g)     33.0     16.5
fiber (g)     5.2     2.6
sugars (g)     28.2     14.1
Protein (g)     58.6     29.3

Pesto Chicken Pizza

Ingredients
Boneless skinless Chicken breast (170 g) 6 oz
Salt ¼ tsp
Pepper 1⁄8 tsp
Olive oil cooking spray
Whole wheat tortilla
Pesto 3 tbsp
Broccoli florets (small) ¼ cup
Sundried tomato (thin sliced) ¼ cup
Asparagus (cut into ½ inch pieces) ½ cup
Aged white Cheddar ½ cup

Serving Size
Serves 1 large or 2 small.

Preparation Time
10 min. Preparation Time
10 min. Cooking Time

Introduction
Pizza seems to have an almost primal draw, with people in all cultures eating some form of the dish. Of course, regardless of its widespread appeal, pizza has never been known as a “healthy” offering, because of the fact that it’s typically high in processed carbs and saturated fats. With this dish, we’ve lightened it up by using our own homemade pesto, chicken, and a host of veggies – all on a whole wheat tortilla. If you like pizza, you’ll certainly come back for seconds of this thin-crusted alternative.

Instructions
Season chicken with salt and pepper and then follow the cooking instructions for Sautéed Chicken Breast (refer to instructions on page 112 or sautée using your own method). Set aside. Preheat oven at 400°F. Lightly coat a baking sheet with spray and place the tortilla shell on the tray. Spread the pesto base evenly around the shell leaving the outside inch free for the crust. Combine all the other ingredients except for the cheese in a mixing bowl and toss until mixed together. Spread evenly covering the pesto. Top with the cheese and bake until cheese is melted and shell is lightly toasted (about 10 minutes). Serves 1 large or 2 small.

Variations and Options
For a flavor variety, try using Yummy Hummus (pg.262), Sundried Tomato Tzatziki (pg.258) or Rosemary Eggplant (pg.250) as a substitute for the pesto. Use seasonal vegetables whenever possible as they not only taste better but have a healthier nutritional profile. For a cheesy variety, try using mozzarella, feta, havarti or swiss instead of cheddar.

Nutritional Information
(per serving)     large     small
Calories (k/cal)     658.4     329.2
Fat (g)     20.8     10.4
Saturated (g)     4.9     2.4
Monounsaturated (g)     11.1    5.5
Polyunsaturated (g)     1.2     0.6
omega-3 (g)     0.7     0.3
omega-6 (g)     1.1     0.6
Carbohydrates (g)     50.9     25.5
fiber (g)     15.9     8.0
sugars (g)     7.4     3.7
Protein (g)     67.0     33.5

Spaghetti Squash Spaghetti

Ingredients
Spaghetti squash 4 cups
Coconut oil or butter (melted) 1 tbsp
Salt ¼ tsp
Pepper 1⁄8 tsp
Cinnamon 1⁄8 tsp
Olive oil cooking spray
Ground sirloin or extra lean ground beef (340 g) 12 oz
Onion (small diced) 1 cup
Tomato sauce 2 cups
Cashews (crushed) ¼ cup
Parmesan cheese (grated) ½ cup

Serving Size
Serves 2 large or 4 small.

Preparation Time
15 min. Preparation Time
45 min. Cooking Time

Introduction
If you love eating spaghetti but hate what it does to your stomach and hips, you’re not alone. Yet spaghetti squash can act as an excellent pasta substitute. So why not simulate your favorite spaghetti recipe with this take on spaghetti with meat sauce.

Instructions
Preheat oven to 375°F. Cut squash in half and clean out the center and seeds. Place cut side up on a baking sheet and drizzle with oil or butter. Season with salt, pepper and cinnamon and then place in the oven. Bake squash for 45 minutes or until tender enough to stick a fork into it with minimal resistance. Remove from oven and allow it to cool a little. While the squash is baking, preheat a non-stick frying pan on medium heat, lightly coat with spray and add the ground sirloin. Sauté the sirloin in batches if necessary, until lightly browned and cooked all the way through. Add onions and sauté for 2 minutes more. Remove from heat, add in the tomato sauce and cashews, and set aside. Once squash has cooled a little, scoop the flesh out of the skin with a spoon, measure and add it to the meat sauce. Next, reheat in the frying pan on medium until warm. Garnish with the parmesan. Serves 2 large or 4 small.

Variations and Options
Make this post-workout recipe a chicken recipe by substituting sautéed chicken breast for the ground beef. For a lower-carb anytime dish, reduce spaghetti squash from 4 cups to 3 cups. For a more gourmet approach, plate the warm squash first, top with the hot meat sauce and then garnish with the parmesan, adding some chopped basil on top.

Nutritional Information
(per serving)     large     small
Calories (k/cal)     709.1     354.6
Fat (g)     31.2     15.6
Saturated (g)     15.6     7.8
Monounsaturated (g)     10.3     5.2
Polyunsaturated (g)     2.8     1.4
omega-3 (g)     0.4     0.2
omega-6 (g)     2.2     1.1
Carbohydrates (g)     52.4     26.2
fiber (g)     9.7     4.8
sugars (g)     22.9     11.4
Protein (g)     54.7     27.3

Banana Cream Pie Oatmeal

Ingredients
Low-fat milk or almond milk 1 cup
Coconut milk ¼ cup
Old fashioned large flake oats ½ cup
Water ¼ cup
Vanilla protein (equal to 25 g protein) 1 scoop
Banana (sliced) ½

Serving Size
Serves 2 large or 4 small.

Preparation Time
3 min. Preparation Time
10 min. Cooking Time

Introduction
This recipe combines fresh bananas and coconut milk – a beverage made from the meat of mature coconut. Packed with anti-viral, anti-bacterial, and anti-fungal agents, coconut milk is not only delicious; it’s also very good for you. If you like the taste of piña coladas, you’ll love this oatmeal recipe.

Instructions
In a small pot bring milk and coconut milk to a boil over medium heat. Add the oats. Reduce heat to medium-low and simmer until milk is absorbed (approximately 7-10 minutes), stirring occasionally. Combine 1⁄4 cup of water with protein in a separate bowl. Mix with a fork until protein is dissolved. For a smoother consistency, mix powder with water in blender or food processor and blend until protein is dissolved. Pour protein mixture and bananas over oatmeal and serve. Serves 2 large or 4 small.

Variations and Options
If you like your oatmeal softer, add 2-4 tablespoons of extra water to the pot before adding oats. If you are lactose intolerant or wish to avoid dairy, replace the 1 cup of milk with 1 cup of water and ½ scoop of protein powder or 1 cup of almond milk. Alternatively, you can substitute with non-cow’s-milk dairy (e.g. goat’s milk, yogurt). For a creamier mixture, instead of mixing the protein with ¼ cup of water, try combining the protein with ¼ cup of apple sauce or yogurt. If you’d like your oatmeal to be infused with banana flavor, add ½ cup of mashed banana once the oatmeal has simmered for 5 minutes. Then continue to cook for an additional 2 minutes or so.

Nutritional Information
(per serving)     large     small
Calories (k/cal)     523.1     261.6
Fat (g)     16.7     8.3
Saturated (g)     11.5     5.7
Monounsaturated (g)     1.4     0.7
Polyunsaturated (g)     1.2     0.6
omega-3 (g)     0.3     0.1
omega-6 (g)     0.9     0.5
Carbohydrates (g)     53.9     26.9
fiber (g)     6.1     3.1
sugars (g)     14.0     7.0
Protein (g)     39.4     19.7