nutrition

Check out the First Public Food Forest!!

Rachel News, Nutrition Leave a comment   , , , , , , , , ,

This is amazing – the city of Seattle is planning to plant and sustain an urban food forest!  Trees, plants, and bushes will yield fruit, vegetables, nuts, and herbs for public consumption.  Listed among the items to be available are apples, pears, blueberries, raspberries, guavas, pineapples, chestnuts, walnuts, herbs and more.

Click here for the details: FOOD FOREST IN SEATTLE!!

One of the best things about this is that people can get nutrition that was previously unavailable to them due to cost – anyone can take what they need.  Yes problems could arise, but better to deal with some potential issues then to never test out innovative ideas.

Good luck Seattle!


Hello Healthy (TASTY) Dinner!

Rachel Nutrition Leave a comment   , , , , , , , , ,

Cauliflower Chia Baked Falafel

Contributed by: Sarena Shasteen of The Non Dairy Queen

This recipe was not tested by Bob’s Red Mill. Gluten Free, High Fiber, Lactose Free, Low Cal, Low Carb, Low Fat, Low Sugar, Soy Free, Vegan.

 

 

Directions

Step 1

Pulse the cauliflower and onion in a food processor until it’s finely chopped. Remove the cauliflower mixture from the food processor and place in a bowl. Next, process the chickpeas until mostly pureed. Leave it a little chunky.

Step 2

In a large bowl, mix the chia through pepper until well blended. Next, add the cauliflower mixture and chickpeas to the oat mixture and stir until completely combined.

Step 3

Scoop 1/4 cup balls out onto parchment lined baking sheets. Bake for 50 minutes to 1 hour at 425. Allow to rest for 20 minutes.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


A note on protein

Rachel Nutrition Leave a comment   , , ,

 

 

 

 

 

 

 

 

 

 

Admittedly I think a lot about protein…and how to get enough of it.  Getting fat and carbs into one’s diet is simple, but outside of sitting down and eating half a chicken it is more challenging to meet our protein needs.

Everyone has a different opinion as to appropriate daily protein intake, but if you want to be lean and svelte protein is essential and a good rule of thumb is to eat as many grams each day as your weight.  So, if you weigh 120 pounds then eat 120 grams.  This would equate to 480 calories in your daily diet coming from protein; if someone is on, say, a 1500 calorie a day eating program then that would be about 32% of your calories.  The Zone diet would give you a thumbs up, Dukan Diet most likely too.  But most importantly we here at Rachel Rettman – Fitness. Nutrition. Lifestyle would be proud of you!

So grab your soy nuts, drink your milk, eat your tofu, and wolf down some lentils.  Whatever your pleasure, there are lots of creative ways to pack in the protein!  More on this topic to follow…

 

 

 


Healthy Eating is for Awesome People!

Rachel Nutrition Leave a comment   , , , , ,

It is important to eat a balanced diet in which you get the nutrition you need while also enjoying yourself.  There are so many competing ideas about what it means to eat healthy, but some things are certain:

  1. Nuts are healthy, nutritious, and full of good fats that help fuel our brains and bodies.
  2. Too much sugar takes a toll on the body because we are not able to process a lot of the sweet stuff; thus, it ends up wreaking havoc by causing inflammation and stomach upset as it becomes toxic (just like anything else.  If we ate meat and could not process it and eliminate the waste, it would also cause problems).
  3. Veggies and fruits should be a mainstay of any nutritious eating plan.
  4. Protein is an essential building block for your body and brain!  Whether you prefer veggies beans and nuts, or fish, chicken and lean meat, there are lots of interesting ways to get protein into your day!

Breakfast is the most important meal you eat!  It gets your metabolism moving and sets the tone for the rest of the day.  Having a mixture of fat, protein and carbohydrates is a great morning goal, and what better way to do it than with some healthy, tasty pancakes!  These are not your typical pancakes though – they have 5 nutritious ingredients and are both sugar and gluten free.  With nut butter, eggs, yogurt, vanilla, and a touch of honey, you will be both happy and fulfilled!  Have a great day!

Gluten Free pancakes!!


Birthdays!

Rachel Wisdom Leave a comment   , , ,

 

 

 

 

 

 

 

 

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!!

 

 

 

 

 


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