Wednesday, April 22, 2015

Warrior Wellness Nutrition {Tips & Recipes}

April's Health Tips & Recipes


farmers market
Has everything started budding and sprouting in your part of the world? I love that my favorite spring veggies are arriving at the farmers’ markets and health food stores, and I’m encouraging everyone to try a few new varieties this year. Research shows that eating a variety of vegetables provides vitamins, minerals and anti-oxidants that can increase our immune system and help protect us from illnesses -- everything from the common cold to chronic diseases such as type 2 diabetes, heart disease, and even cancer.
I love eating raw, steamed and grilled vegetables, but I also enjoy making fresh juices and smoothies. This month you’ll learn all about the benefits of juices and smoothies, along with my easy and delicious recipes.
I’ve also included an important article, “The Dirty Dozen and The Clean 15.”The Dirty Dozen is a list developed by leading food gurus to help us learn which produce we should always buy organic. The vegetables and fruits on this list have the most pesticide residue, which can harm your health and cause digestive and bronchial issues. The Clean 15 lists produce that is typically safe to buy non-organic.
As Spring continues to blossom, I’m wishing you a bountiful season and toasting new ways to eat (and drink) your veggies!

-Clarissa {Director of Operations/Director; Holistic Nutrition Programs}

The Benefits of Juicing and Smoothies

juices 3
One of the best benefits of juicing is the nutritional power packed into just one glass! Most people simply don’t eat enough fruits and vegetables to reap the disease-fighting benefits. While you wouldn’t normally sit down to a plate of 10 vegetables/fruits, you can make a smoothie or juice with the equivalent amount and drink to your health!
It’s important to know your juice and smoothie ingredients and which are best for you:
Not Good: Supermarket juices/smoothies often contain lots of added sugar, artificial ingredients and preservatives. (Preservatives can cause digestive issues, and sugar is not only addictive, but can increase joint pain, reduce immune efficiency and add weight gain.) Always read the ingredients.
Also Not Good: Chain “smoothie bars” often make smoothies with unhealthy dairy products and sugary fruit syrup. That minimizes the nutritional value and adds lots of empty calories.
Better: Raw, organic bottled juices from health food stores or quality juice bars are a good option when you’re pressed for time. But be sure to read the ingredients and look for whole, organic, unpasteurized ingredients.
Best: Whenever possible, freshly-made juices and smoothies are the best option – either those you make at home or order fresh at health food stores or organic, juice bars. If you are looking for a juice bar near you – try the mobile app “Happy Cow.” No matter where you are, it will find the nearest juice bar, and you can look at the Yelp reviews for quality.
Recommendations:
I recommend juices/smoothies with a lot more veggies than fruits – try for a 3:1 ratio. The goal is to get as many veggies in your drink as possible and add just a small amount of fruit to make it yummy! However, our taste buds change over time, so if you are just starting out and the idea of drinking vegetables scares you, you might want to enjoy it with more fruit and adjust your recipe to your taste. I work with my clients to help them determine the best fruit to veggie ratio depending on where they are.
I also recommend incorporating veggies - such as carrots or beets -- and low-glycemic fruits such as a green apple, pear, grapefruit, or lemon. I also love a frozen banana to make the smoothie creamy, delicious and satisfying!
One of the main reasons I love juicing and smoothies has to do with QUANTITY. Consider this: how many green, leafy vegetables can you eat in a day? You can get your daily greens in a juice or smoothie without having to nibble on broccoli, kale and spinach all day!
SO, which is better: a juice or a smoothie? Well, it depends on your goals and activities for the day. Are you working out in the morning or heading to a work meeting? Are you planning to add to your lunch or replace a meal? 

What’s the difference between juicing and making a smoothie?

juicing

Juicing:

Advantages: Juicing packs an incredible nutritional punch! It extracts all of the water and nutrients from vegetables, leaving behind the fiber. This means your body is better able to absorb the nutrients without having to digest the dense bulk of the plant. Plus, you can fit a large quantity of vegetables into a single glass of juice. The quick absorption gives you increased energy and helps your mental focus, while the vegetables themselves are powerful boosts to your immune system.
Disadvantages: Although they are very high in nutrients and vitamins, juices can’t keep you full for long because your body processes the liquid quickly.
smoothies

Smoothies:

Advantages: Smoothies are more filling since they include the fiber. Also, the blender allows you to add bananas, dates, avocado, coconut oil, chia, flax, or hemp seeds, for example, to add even more nutritional benefits and keep you satisfied longer.
Disadvantages: Chances are you are going to want to add more fruit than veggies and other ingredients to make it yummy, and unless you are consuming it as a meal replacement, it may be more filling (and more caloric) than you need.
chia and flax

Ingredients

For juicing, I like to add lemon as well as ginger root, to increase digestive health. For smoothies, I also add chia or flax seeds because they are a good source of fiber and Omega 3s. Omega 3 fats help relieve joint pain, lower blood pressure and cholesterol, and are a good source of antioxidants, calcium, magnesium, and zinc. Chia seeds give you energy and help slow digestion – which helps you feel full longer. They also help balance blood sugar and reduce cravings! I add ice because it is a thickener and I like my smoothies very cold. For protein, I add either soaked almonds or vegan protein powder.
Drinking your smoothie or juice soon after you make it ensures that you get the most nutritional value; however, I work with my clients to help them incorporate healthy habits for the reality of their life. For example, some of my clients make their juice/smoothie the night before so that they can enjoy it in the morning, when they might not have the time to make it. Other clients make a double batch and enjoy one in the morning, and one as a great afternoon snack.
So whether you choose juicing or smoothies, you’ll be toasting to your improved health, energy and immune system!
***

This Month's Recipes

Green drink toast

Superhero Sunrise

Makes 2 servings (one for you, one to share, or one for later!)
Ingredients:
6 leaves of kale
1 big handful of spinach
1 cucumber, peeled
6 carrots
1 lemon
1 grapefruit, peeled
1 thin slice of ginger root (dime size)
1/2 green apple (optional)
½ orange, peeled (optional)
Directions: Push each ingredient through the juicer one at a time (alternating ingredients for best results). Catch with a large glass container or measuring cup, to make it easy to pour.
***
green smoothie

Green Energy Smoothie

Ingredients:
1 cup of one of these: water, coconut water, almond milk, or cashew milk
2 bunches organic kale
½ - 1 frozen banana
½ - 1 cup *blueberries
2-3 organic pitted dates
2 TBSP chia or flax seeds
2 TBSP Vegan protein powder (optional)
Ice
Directions: Pour liquid into blender. (I recommend a NutriBullet or Vitamix to ground leaves and seeds.) Add remaining ingredients and blend on low 20 seconds, then increase to top speed. Blend until smooth.
*Blueberries change the color from green to purple which you (or your kids) might prefer.
***
hummus

Want to eat your veggies? Enjoy with Heart-Healthy Hummus

Ingredients:
1 16-oz. can garbanzo beans (also known as “chickpeas”)
1/3 cup Tahini (found in the ethnic food aisle or near the almond butter)
2-3 cloves garlic, peeled and chopped
Juice of 1-2 lemons
1 tsp ground cumin
½ tsp ground coriander
Sea salt and pepper to taste
Directions: Blend all ingredients in a food processor until smooth and creamy. Scoop into a bowl and serve as a dip with fresh veggies -- carrots, celery, squash, zucchini, string beans, red and yellow peppers, cucumber, broccoli, cauliflower, cherry tomatoes, etc.
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The Dirty Dozen and Clean 15

apple
Let’s talk organic! You can reduce the amount of toxins you eat by buying organic fruits and veggies whenever possible to avoid consuming pesticides. Buying organic may cost more, but it is an investment in your health. Still, organic is more important for some fruits and vegetables over others. Take the lists below with you when you shop!

The Dirty Dozen

Food guru Dr. Andrew Weil, among other leading health experts, recommends that we buy organic for the following dozen fruits and veggies:
1. Apples
2. Strawberries
3. Grapes
4. Celery
5. Peaches
6. Spinach
7. Sweet bell peppers
8. Nectarines (imported)
9. Cucumbers
10. Cherry tomatoes
11. Snap peas (imported)
12. Potatoes

In addition, HOT PEPPERS, KALE, COLLARD GREENS and BLUEBERRIES are top ORGANIC priorities, because they may contain organophosphate insecticides, which are characterized as "highly toxic" and of special concern.
avocado

The Clean 15

Dr. Weill and other health experts further suggest these “Clean 15” -- foods you don’t necessarily have to buy organic:
1. Avocados
2. Sweet corn (non-GMO)
3. Pineapples
4. Cabbage
5. Sweet peas (frozen)
6. Onions
7. Asparagus
8. Mangoes
9. Papayas
10. Kiwi
11. Eggplant
12. Grapefruit
13. Cantaloupe (domestic)
14. Cauliflower
15. Sweet potatoes

Take these lists with you or keep them on your mobile phone, so the next time you’re in the produce section you can pull up this information and be an educated consumer!
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1 comment:

  1. Exact amounts of each ingredient is important information to be included on the label of Green supplements, especially for people that are looking for specific things to supplement in their diet.

    ReplyDelete