Top Tips for Healthy Eating


Last Thursday I had the great pleasure of speaking to six classes of students at Brattleboro Union High School. I spoke to students in health class as part of nutrition week. It was a phenomenal honor to be able to educate young people on the benefits of holistic wellness. We went over the differences in the USDA My Plate Graphic and the Integrative Nutrition Plate. I believe that it is extremely important to educate young people on the benefits of whole grains vs. processed grains and water vs. dairy. I had a blast teaching these theories and seeing heads bobbing in acknowledgment! I think the information that I presented breaks down what to eat in a way that is more instinctual and less cerebral.

As my gift to you, I would like to share the tips that I concluded my lecture with. I hope that these tips will help to inform the choices that you make and lead gradually to a future of greater total body wellness through nutrition. Please share, print out, bookmark, etc.

With love,

-Angie

COACH ANGIE’S TIPS FOR CHOOSING THE RIGHT FOODS

-choose foods without labels (fresh vegetables, fruits)

-if there is a label, make sure you can read and understand all of the ingredients

-choose a variety of colors (of produce) for maximum nutrient consumption

-eat mindfully – pay attention to the way your food looks and tastes, chew, and relax

-listen to your body – observe how you feel physically and emotionally after eating

-eat foods that make you feel vibrant, energetic, and clear-headed and happy!

-90/10 diet – eat healthy (organic if possible) whole foods 90% of the time – 10% of the time you get to indulge

Raw Dessert Workshop with Eden Love

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Last weekend, I had the absolute pleasure of attending a raw desert workshop at Equilibrium, led by the fabulous Eden Love of Love Alive Raw Foods. It was delicious, interactive, educational, and fun! Did I mention delicious? I was so full … Continue reading

Angie’s Top Tips for Avoiding Over-indulgence


This Wednesday I lead a workshop in Brattleboro called Happy, Healthy Holidays: Healthy Hosting (and guest-ing!). The workshop focused on keeping holiday cuisine easy to digest, and specialty diet-friendly. I also touched upon everyone’s favorite elephant near the holiday table: emotional eating and over-indulgence.

As a pre-Halloween/Thanksgiving/Christmas/Solstice/etc./etc. treat to you, I give you…

ANGIE’S TOP TIPS FOR AVOIDING OVER-INDULGENCE THIS HOLIDAY SEASON!

  • Go in with a plan!!!
  1. Know your triggers! – If pie is your downfall, then solemnly swear to yourself (and a witness if necessary) that you will only have so much, and that’s. it. (One small slice, or maximum of two for example.)
  2. Set your limits before you even see the food. Before you leave home? Three days ahead? Whatever it takes to get those limits solidly in your brain so that the chances of ditching the game plan are slim.
  3. Visualize how you’d like to feel after the meal: vibrant and energized? Content and light? Most likely you don’t want to feel bloated, grumpy, tired and guilt-ridden.
  • Drink alcohol in moderation. The stressful (and potentially awkward or dramatic) act of large family or friend gatherings can lead us to slug back one too many Irish Coffees in an effort to simply calm the nerves. Again, set limits beforehand, and be sure to alternate each adult beverage with a glass of water. Speaking of which… Continue reading

Cajun Shrimp Tacos with Sweet Corn Salsa


Summer seems to be in full force, at least when it comes to what’s on our plates! The smell of barbecue is ever-present, and tasty, fresh foods are showing up in our farmers markets and supermarkets. Personally, I am delighted to see organic sweet corn again! I LOVE fresh corn. And to be honest, most (non-GMO) corn products! Since I have recognized a gluten sensitivity, corn has become even more prominent in my diet. I am always careful to select non-GMO or organic corn products, and avoid high fructose corn syrup. Americans have an over-dependence on corn products (watch the documentary King Corn!!!) but that doesn’t make sweet corn any less delicious!

Last night I had a strong craving for seafood and I wanted to use some of my sweet corn so I whipped up these Cajun shrimp tacos with fresh corn salsa! They were SO good!

Cajun Shrimp Tacos cook once, eat twice – serves two, cook and eat – serves four

Chipotle Pink Rice
-3/4 cup coral rice
-1 tsp chipotle powder
-1/4 tsp vanilla extract

Bring 1 1/2 cups water to a boil in a small pot. Add vanilla extract and rice, bring to a boil, then cover and reduce heat to low. In 25 minutes, check texture of rice by chewing a few grains. Rice should not be crunchy or too soft (mushy). If still too crunchy, cook on low for a few more minutes and check again. When rice is cooked, stir in chipotle powder.

Cajun Shrimp
-peeled, deveined medium/small shrimp – 1 lb
-1 tablespoon Cajun seasoning
-1 tablespoon butter

Warm butter in a skillet or wok over medium/low heat. Toss shrimp in Cajun seasoning. Sauté shrimp stirring frequently just until opaque throughout.

Sweet Corn Salsa
-1 small yellow onion
-1/2 red pepper
-1 large handful sungold cherry tomatoes
-1 cob freshly cooked sweet corn

Cook corn by boiling for 5-10 minutes, set aside to cool. Chop all other ingredients into a fine dice. Remove corn from cob with a knife, combine all ingredients.

Simplest Guac
-1 1/2 ripe avocados
– 1 large handful fresh cilantro
– 1/2 lime

Finely mince cilantro, combine with avocados, and juice of 1/2 lime. Mash together until smooth.

Combine all above ingredients with lettuce and shredded pepper jack cheese in a warm corn tortilla. Enjoy!

 

 

Brown Thumb Herb Garden: Week Two

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Harvey guards the herbs. They still look great, which is good, but maybe it’s too soon to tell? My oxalis looks better now that I’ve re-positioned it so that it has to perk up to reach the sun! Slowly but surely it is looking more vertical than horizontal. I’ve been watering them every 2-3 days, and not a whole lot each time, just enough to moisten the dry spots. I’m not sure this is perfect plant parenting but it seems to be working so far!

Brown Thumb Herb Garden

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transplanted herbs

My new container herb garden!

I have a notoriously brown thumb! I have killed even the hardiest of plants. But – I am turning over a new leaf! (Puntastic… I know…) I’m told that container gardening, especially for herbs is plenty easy. And my new apartment has this nifty greenhouse-like area in it so… no more excuses! I transplanted these guys today and will keep you posted on the outcome! For now, they smell and look great!

Here’s what I did:

I bought rosemary, thyme, sage, basil and parsley (not pictured) in biodegradable pots. I soaked each pot in water for a few minutes and filled each container 1/3 full with Miracle Gro Organic Potting Soil. I set each herb in a ceramic, draining pot and filled around the biodegradable container with potting soil. Packed down the potting soil and lightly covered the top of the plant. Then I placed them in a window and admired them!

Had I not been SO excited, I would have done some online research on transplanting herbs in biodegradable pots, but c’est la vie!

Dark Leafy Green…. Juice.


In my work with clients, and in social conversation, I encounter many people who have trouble eating enough greens.  One solution that I’ve discussed is cooking your greens with a variety of seasonings to suit your tastes.  (Check out my post Spice Up Your Life)

With the arrival of my new juicer, I’ve found a new option that is tasty, quick, and effective! Greens are easily sweetened with the addition of apple and citrus fruits.  I’ve been using lacinato kale which produces a beautiful dark green color.  When using additional fruits and vegetables, sticking to green and yellow foods will produce the brightest green juice.  Any orange or red foods will turn the juice a visually muddy brown.  Of course, it will still be delicious. 🙂

SUPER GREEN JUICE

3 leaves lacinato kale

1/3 cucumber

1 large lemon wedge

1 large lime wedge

1/2 inch piece of ginger root

2-3 large green apples, cored

1-2 pineapple rings, or 1 large spear fresh pineapple

(1/2 kiwi, skin removed – optional)

*juice starting with softests fruits/veggies and graduating to more firm fruits/veggies, stir and enjoy!*

This recipe is also delicious if you leave out the cucumber and pineapple and add extra lemon, lime, and a pear or two.

You will notice a sustained energy boost and gentle cleansing effects.  Hello vitality!

Juicing for Vitality


After watching Fat, Sick, and Nearly Dead, my partner and I were inspired to get a juicer.  Due to budget restrictions, it took us some time to acquire one.  From what I understand, there are two factors to consider when buying a juicer: the pulp-to-juice ratio, and the longevity of the machine.  We seem to have found a fairly effective juicer (longevity to be determined) for about 100 bucks.

My first day juicing was yesterday.  I followed my juice intuition and created an apple-orange-lemon-ginger delight that hit the spot.  I took one sip and I swear, my eyes popped out of my head like a cartoon!  Any sense of self control was lost to me, and in a few short moments, my juice was gone, gulped down as though my life depended on it.  Clearly, my body needed those pure, fresh, nutrient-packed fruits.  If you get the chance, try it!

SUNRISE JUICE

4 red delicious apples – cored

1 navel orange – peeled

1 large lemon wedge

1/2 inch piece of ginger

*add to juicer starting with orange and lemon, then all but one or two pieces of apple, ginger, and finish with last few pieces of apple – stir and enjoy!*

Super antioxidant berry smoothie!


This delicious berry smoothie boasts a high antioxidant content from dark berries, cinnamon and cayenne.

Cayenne is a super-star in the realm of natural health.  It boasts anti-inflammatory powers, promotes circulation, aids in digestion and breaks down mucous, making it a fantastic choice for detoxification and healing.  It’s anti-inflammatory and circulatory effects make cayenne a great help to migraine and allergy sufferers.

Cinnamon has similar properties as cayenne and also aids in the regulation of blood sugar. Both cayenne and cinnamon have been shown to combat yeast overgrowth in the body, known as candidiasis.

Colorful and delicious, berries are a noted source of antioxidants and vital nutrients.  Getting enough antioxidants can help boost your immune system, so don’t skimp on them during these challenging winter months!  You can read more about antioxidants and your health here.

1 cup frozen whole berry mix (blueberries, raspberries, strawberries & blackberries are my pick)

1 cup cherry juice (my favorite is Cheribundi – made with pie cherries!)

1 banana

1/2 tsp vanilla extract

1/4 tsp cayenne powder (1/2 tsp if you want to boost your benefits and can handle the sassy hot/cold action!)

3/4 tsp cinnamon

blend until smooth – and enjoy!

optional add-ins: 1/4 tsp cardamom (delicious, especially in the morning and in combination with bananas!) 1 tbl spirulina powder (get in some greens and boost energy and anti-oxidant potential!) 1 tbl protein powder (for a more balanced ‘meal’ type experience and sustained energy)

Rutgers University Study: Organic vs. Conventionally Grown Produce and Follow Up


Organically grown produce provides our families with more nutrition than conventionally grown!

If you’re buying your food from commercial sources, such as a grocery store, take a look at the difference in the quality of conventional versus organic food.

Food Percentage ofDry Weight Mill-equivalents per 100grams Dry Weight Trace Elements Parts per Million Dry Weight
Total Ash Mineral Phosphorus Calcium Magnesium Potassium Iron Manganese
Copper
SNAP BEANS
Organic 10.45 0.36 40.5 60 99.7
227
60
69
Commercial 4.04 0.22 15.5 14.8 29.1
10 2
CABBAGE
Organic 10.38 0.38 60 43.6 148.3
94
13
Commercial 6.12 0.18 17.5 13.6 33.7
20
2
0.4 0
LETTUCE
Organic 24.48 0.43 71 49.3 176.5 516 169
60 0.19
Commercial 7.01 0.22 16 13.1 53.7 9 1 0
TOMATOES
Organic 14.2 0.35 23 59.2 148.3 1938 68
53 0.63
Commercial 6.07 0.16 4.5 4.5 58.8 1 1
0 0
SPINACH
Organic 28.56 0.52 96 203.9 23.7 1584 117
32 0.25
Commercial 12.38 0.27 47.5 46.9 24.6
49
1
0.3 0.02

Rutgers University Study Comparing Organic versus Commercially Grown Foods

*Follow-Up:

It has been noted by many in the scientific community that this study has been wildly misquoted by many as illustrating the superiority of organic produce. I have received comments from viewers who reported that they could not locate this study through Rutgers, or that it had been disproven. The study was real, and the results were calculable, however, the subject matter was mineral composition, not a comparison of organic vs. conventional produce. I apologize to my readers and offer this explanation from Rutgers:

Misquotes in “Variation in Mineral Composition of Vegetables”

A study conducted at Rutgers University (Bear et al., 1948) is frequently misquoted as evidence supporting the position that organically grown vegetables are significantly superior in minerals and trace elements to conventionally grown vegetables. In reviewing the original publication, one can clearly see that this was not the intention of the study nor does it give support to this premise. The purpose of the study was to compare the mineral composition of vegetables “as one proceeds from south to north and from east to west in the United States.” Samples of cabbage, lettuce, snapbean, spinach, and tomato were obtained from commercial fields of these crops and analyzed for mineral composition. A total of 204 samples were examined. The vegetables sampled were usually, but not always, of the same variety. The authors reported, in a table, the range in mineral concentration as highest and lowest values observed among the vegetables sampled. These highest and lowest values have been misrepresented as vegetables grown organically and inorganically, respectively, in various organic farming and healthfood newsletters, which cite the report (copies of the misquotes are available on request).

The authors discussed the influence of soil type, fertilizer practice, and climate on the observed differences in mineral composition. The study only provides a general survey of their possible influence and did not compare synthetic fertilizer and organic practices.

Received 11 Mar. 1991.

JOSEPH R. HECKMAN
Crop Science Dept.
Rutgers Univ.
New Brunswick, NJ 08901

References

Bear, F.E., S.J. Toth, and A.L. Prince. 1948. Variation in mineral composition of vegetables. Soil Sci. Soc. Am. Proc. 13:380-384.

Reprinted from the Soil Science Society of America Journal
Volume 55, No. 5, September-October 1991
677 South Segoe Rd., Madison, WI 53711 USA