May 17, 2012
Guess what…It’s blueberry season! Blueberries are one of those powerhouse foods that make every ‘most nutritious’ or ‘top 10 must have’ foods list. Rarely does one come across a person that does not like blueberries, and kids can also love them because they are both sweet and, well, blue!
There are many great ways to incorporate blueberries into one’s diet, including my top 5 recommendations:
- Freeze them – Begin by washing a pint or two of blueberries, letting them air dry, and then freezing them overnight in Ziploc freezer bags. They make a great snack and last a long time since they are frozen and take longer to eat. They also taste like little popsicle bites…
- Mix with Greek Yogurt, Stevia, and chopped nuts – not only does this make a balanced meal (healthy fat from nuts, protein from yogurt, and fiber/carbs from berries), but also it tastes like dessert!
- Sprinkle over salads – start with spinach, then add goat cheese, pecans, and a little vinaigrette; top with a generous handful of blueberries. To add a bit more substance, mix in some Quinoa or another light grain of choice.
- Oatmeal! Try oatmeal or oat bran topped with our fruit du jour. For added sweetness and texture sprinkle in ground flax seeds and a little brown sugar or maple syrup (or stevia for a no-calorie alternative).
- Shake it up – a cup of Blueberries along with a cup of ice, 1/2 cup milk of choice, protein powder (something organic with few ingredients and little processing, see www.wholefoods.com for options) and sweetener if desired tastes like ice cream while serving as a filling snack or meal replacement option.
Always remember to wash your berries well…you can also soak them in grapefruit seed extract (3-5 minutes) for a natural fruit and vegetable cleaning option. Check out Nutribiotic Grapefruit Seed Extract.
Most of all, enjoy one of the best foods of spring and summer!
Sometimes eating healthy can seem like a drag…especially when you are someone who houses a serious sweet tooth! Do not give up hope – really healthy ingredients can be made to taste like chocolate strawberry ice cream!
Here is the simple recipe for a fabulous chocolate strawberry shake; or, eat it with a spoon like you would soup!
- 1-1.5 cups frozen strawberries
- tbsp cocoa powder
- stevia sweetener to taste
- 1/2 tsp vanilla
- a scoop or two favorite all-natural (no chemical fillers) protein powder. This recipe used Pumpkin protein powder.
- 1/2 cup chocolate unsweetened almond milk (or other milk of choice)
- ice cubes (8-15 depending on desired consistency)
Just blend and there you go! Sweet awesomeness in a glass or a bowl! You can also experiment with flavors, i.e. blueberries or mixed berried, or flavored protein powder (keep it natural) and different milk or alternative milk flavors, flavorings, etc.
February 24, 2012
Lifestyle, Nutrition, Wisdom
, lose 10 pounds
The recipe in the last post was found courtesy of the Bob’s Red Mill website. If you are not familiar with the comprehensive line of healthy baking and cooking items produced by this fantastic LOCAL Oregon company you are mission out!
Check out Bob’s Red Mill and get your healthy on.
By the way, healthy food tastes really good when done right. There are ingredients such as nuts, olive oil, avocado, and more that are chock full of unsaturated, extremely beneficial fats that lend a rich flavor to all sorts of meals. While vegetables, fruits, beans, legumes, nuts and seeds do make up the bulk of a natural and nutrient-rich eating plan, certain oils are a great addition to the menu. Of course it is ok, even recommended, to splurge from time to time. No one can be good 100% of the time, so let yourself enjoy treats and mainly stick to the good stuff.
Have a great dinner!
See, cake really was on the birthday menu! Live vicariously through a fabulous Papa Haydn Boccone Dolce (meringue layers with whip cream, strawberries and banana, and chocolate drizzle) and Parisian macarons in pistachio and salted caramel.
The food only last a little while, but a beautiful and thoughtful gift last a lifetime. Among a few great items, the diamond heart necklace is a standout AND is perfect because it is lightweight, stays in one spot, and can be worn during a workout!
Once the indulgence is over, pick back up where you left off and hit the gym/the mountain/the studio, or wherever you like to get your sweat on!
As it so happens, today is my birthday! Getting this website up and running before the big day was a huge priority, and mission accomplished. It is exciting to be here promoting Rachel Rettman – Fitness. Nutrition. Lifestyle. Most of all, joy comes from helping people to realize their myriad health and fitness goals.
Birthdays and special events can be challenging for people who take fitness and nutrition seriously…like me! I want to go all out and let myself eat fun foods, cake, candy, and ice cream (hello sugar junkie) but wrestle with guilt over not eating in a natural, well-balanced and nutritious fashion. Honestly, this guilt can take the fun out of the very celebration at hand, and that is never productive.
Balance is an essential part of leading a sustainably healthy lifestyle. Give a little, and at times take a little. So, on special events go ahead and let yourself do whatever you want. Eat the cake, the whole thing if you want! Get that big steak with a side of mashed potatoes, or whatever you most crave and love. A cheat day here and there will not derail your progress…in fact, when you body encounters foods it does not usually eat your metabolism get excited about the change and revs up to handle the foreign items! See…junk food IS good for you!
As I say these things to you, I also say them to myself. Go easy on you, be kind to you, give you a break!
So grab that cupcake, drink your champagne, and celebrate a cheat day because it will make you all the more dedicated to your daily fitness goals!!