Monthly Archives: August 2013

Sitting is the New Smoking

Ever heard the phrase, “sitting is the new smoking”? Research is finding that being sedentary for long periods of time can be attributed to many chronic diseases. For example, those who spent at least 4 days of their day sitting and watching TV had an 80% increase risk in death from heart disease compared to those who only watched 2 hours of TV. Take every opportunity you can in order to be active.¬†My suggestion? Just get up and moving! Join us on the walking club running every day at 12:30pm.

For some more evidence and facts about the risks associated with sitting for prolonged periods of time, read the rest of the article here:

http://news.discovery.com/human/is-sitting-the-new-smoking-120301.htm

 

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Pumpkin Paleo Bread

I’ve tried this bread a few times and it’s delicious! Try out the recipe! It’s gluten free too ūüôā

Ingredientspumpkin-bread-3

  • 15.8 oz/3 cups grated raw pumpkin 4 whole organic eggs
  • 1/2 tsp sea salt
  • Pinch nutmeg
  • 1/4 cup melted coconut oil
  • 2 tsp baking powder
  • 3 cups fine almond meal
  • 1 tablespoon honey, optional Pumpkin seeds to sprinkle on top

Instructions

  • Preheat your oven to 375 degrees.
  • Combine the pumpkin, eggs, salt, honey, nutmeg and oil into a bowl.
  • Add the almond meal and baking powder and mix well.
  • Line a loaf pan with parchment paper at the base and sides.
  • Spoon the mixture into the loaf pan and sprinkle top with pumpkin seeds.
  • Bake for approximately 1 1/2 hours – check after 1 hour and test as times may vary depending on your oven temperature.
  • Remove from the oven and allow to rest in the pan for 1 hour before removing from the pan.

Zucchini Bread!

As a special request, I was asked to look up a zucchini bread recipe and found this one that looks scrumptious!

I haven’t tried this recipe myself, however, I have tried many Clean Eating recipes and they¬†have¬†all¬†been delicious (no exaggeration)!

Serves: 10

INGREDIENTS:

  • Olive oil cooking sprayImage
  • 1 1/4 cups whole-wheat flour
  • 1/4 cup spelt flour
  • 2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tbsp cinnamon, ground
  • 1/4 tsp fine sea salt
  • 2/3 cup of apple, grated
  • 1 cup zucchini, grated
  • 1 egg
  • 1/2 cup nonfat plain Greek yogurt
  • 1/4 cup raw honey

INSTRUCTIONS:

  1. Preheat oven to 350 F. Mist an 8 x 4-inch or 9 x 5-inch loaf pan with cooking spray.
  2. In a large bowl, whisk together flours, baking powder, baking soda, cinnamon and salt; set aside.
  3. In a separate bowl, whisk together apple, zucchini, egg, yogurt and honey.
  4. Add wet ingredients to dry ingredients and fold until just combined. Spread batter into prepared pan and bake until golden brown, 40 to 45 minutes.

Nutrients per 3/4-inch slice (2 oz): Calories: 113, Total Fat: 1 g, Sat. Fat: 0.25 g, Carbs: 24 g, Fiber: 3 g, Sugars: 9 g, Protein: 4 g, Sodium: 125 mg, Cholesterol: 21 mg

Recipe from: http://www.cleaneatingmag.com/recipes/whole-grain-zucchini-apple-bread/

Yummy Smoothie

Smoothies are a delicious way to get fruits and protein in the morning. As an added bonus, you can even hide some greens (such as spinach)¬†in there to get more nutrients! One DELICIOUS recipe I have tried and would love to share with you comes from Lauren Conrad’s website. If you try it out, let me know :)!

 

Ingredients

  • 1 cup raw spinach
  • 1 cup frozen peaches
  • 1 cup frozen pineapples
  • 1 teaspoon organic flax seed
  • 1 teaspoon dried coconut flakes
  • 1 scoop of your favorite protein powder
  • ¬Ĺ banana (sliced and frozen is best)
  • 1 cup Almond milk

Directions

  1. Add almond milk, spinach, peaches, banana, and pineapples to your blender.
  2. Add your flax seed and protein powder into the mix.
  3. Blend until smooth.
  4. Sprinkle coconut flakes on top and enjoy!

 

 

 

Yummy Cookie Recipe: Almond Butter Chocolate Chip Cookies

Want a tasty treat that is quite guilt-free AND gluten-free? Try this amazing recipe for Almond Butter Chocolate Chip Cookies from Tosca Reno’s¬†The Best of Clean Eating Cookbook!

Ingredients:

1 cup unsalted almond butter, stirred well
3/4 cup Sucanat
1 large egg
1/2 tsp baking soda
1/4 tsp sea salt
3 oz dark chocolate (70% cocoa or greater), broken into small pieces

Instructions:

1. Preheat oven to 350F. In a medium bowl, stir together first 5 ingredients until blended. Stir in chocolate.
2. Drop dough by rounded tablespoonfuls onto parchment-lined baking sheets. Bake for 10 to 12 minutes or until lightly browned. Let cool on baking sheets for 5 minutes. Remove to a wire rack and let cool for 15 more minutes.

This recipe makes: 24 cookies
Hands on time: 10 minutes
Total time: 22 minutes

Nutrients per cookie: Calories: 110, Total fat: 8g, Sat. Fat: 1.5g, Carbs: 10g, Fiber: 1g, Sugars: 3g, Protein: 2g, Sodium: 55mg, Cholesterol: 10mg

Drink your Lemon Water!

Lemon water. I’m sure many of you have heard about this popular liquid concoction, but have yet to jump on the bandwagon. Wondering what’s so good about drinking lemon water first thing in the morning?

Why lemons are awesome:

Lemons have antibacterial, anti-viral and immune boosting abilities. Lemons boost the immune system because they contain citric acid, calcium, magnesium, vitamin C, bioflavonoids, pectin, and limonene. As an added bonus, lemons can also be used as a weight loss aid because they help with digestion and also act to cleanse the liver. Have I sold you yet?

How to get the benefits:

This image shows a whole and a cut lemon. It i...

Who knew lemons could be so beneficial? (Photo credit: Wikipedia)

You should be using purified water and it should be lukewarm not scalding hot. You want to avoid ice cold water, since that can be a lot for your body to process and it takes more energy to process ice cold water than the warm. Always use fresh lemons, organic if possible, never bottled lemon juice. It is recommended to squeeze 1/2 a lemon with each glass first thing in the morning before you eat a single thing, or workout, etc.

Not sold yet?

Here’s 10 reasons why you should start your morning with that little bit of lemon water:

1. Aids digestion
2. Cleanses your system/ is a Diuretic
3. Boosts your immune system
4. Balances pH levels
5. Clears skin
6. Energizes you and enhances your mood
7. Promotes healing
8. Freshens your breath
9. Hydrates your lymph system
10. Aids in weight loss

To get all the details on these 10 benefits, check out this great website where this information came from: http://tasty-yummies.com/2013/03/18/10-benefits-to-drinking-warm-lemon-water-every-morning/

If you decide to start drinking lemon water, let me know how the journey is going!