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Health Benefits of Chick Peas + A Recipe for Mediterranean “Rice” Salad

Tuesday, January 31st, 2012

This dish is great served hot, but also makes a fabulous cold salad. Garlic, zucchini, red onion, chick peas, goat cheese and oregano make a really satisfying dish.

Chickpeas are a great source of protein. They also contain folic acid, iron, copper, zinc and magnesium.

I used cauliflower rice, instead of white rice to cut back on the carbohydrates. This recipe can be made with quinoa, rice or orzo, if you prefer. I grated a medium head of cauliflower in my food processor with the grater attachment. This can also be done with a regular grater. Microwave it in a covered dish for six minutes, no need to add any water.

Based on a recipe by Rachael Ray, this is a quick + easy weeknight dinner. I served this with shrimp cocktail. My favorite shrimp and cocktail sauce are both Trader Joe’s brand. Absolutely delicious!

Mediterranean “Rice” Salad

4 cups cauliflower rice

1 medium zucchini, diced

salt + pepper

1/2 cup red onion, chopped

3 cloves thinly sliced garlic

1 can of organic chickpeas (15 oz)

1/2 cup fresh parsley, chopped

1/4 cup fresh oregano

3 oz goat cheese cheese, crumbled

In a medium skillet, saute zucchini, onion, garlic, salt and pepper in coconut oil. Cook til tender (about 6 minutes).

Add chickpeas, cook til warm.

Next, add cauliflower rice, parsley, oregano and crumbled goat cheese. Gently stir to combine.

Prior to serving, top with additional goat cheese, if desired.

Makes 4 servings.

Enjoy!

Nutritional Breakdown (per serving)

146 calories

5 g of fat

8 g protein

17 g carbs

7 g fiber

Tags: chickpeas, copper, folic acid, iron, low carb, magnesium, protein, rachael ray, shrimp cocktail, trader Joe's, zinc
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The Morning Rush + A Make-Ahead Breakfast Recipe

Thursday, January 12th, 2012

Many of my patients experience a lot of stress first thing in the morning. Getting ready for work or school, making breakfast, getting kids ready to go to daycare, facing rush hour traffic can all inflict stress on even the most healthy individual. In order to ease the stress of my patients, I have discovered a breakfast recipe for Overnight Oats that is nutritious, delicious and convenient.

Overnight Oats provide a delicious blast of protein in the morning. You can make a few days worth in advance, put them in individual serving size containers, and grab it as you head out the door in the morning. I have created a few variations on this recipe that you can rotate between, just to switch things up a bit. This is definitely not your granny’s hot bowl of oatmeal! No cooking involved on this one, it’s eaten chilled.

This recipe contains two types of protein; casein (from the cottage cheese) and whey (from greek yogurt). Whey protein is a naturally complete protein; it contains all essential amino acids. It is easy to digest, our bodies absorb it quickly. Our bodies absorb casein protein more slowly, so the amino acids in the protein are released into the bloodstream at a more steady pace.

Photo courtesy of lwphotographics.com

Overnight Oats

1 cup organic old-fashioned oats (not instant oats, minute oats, or flavored oatmeal)

2 cups cottage cheese (my favorite is Kalona Supernatural)

12 oz plain greek yogurt

2 tbsp Coconut Crystals (more if you like it sweeter)

cinnamon (to taste, I like lots)

Combine everything in a medium sized bowl and mix away! Store in the fridge overnight, and you will wake up to a delish breakfast.

Makes 4 servings

Approximately (depending on which brands of ingredients used) – 235 cal, 6 g fat, 24 g protein, 20 g carbs

Variations:
-add 4 tablespoons of peanut flour and organic dark chocolate chips or organic raisins for Overnight Oats that taste like cookie dough
-top with nut butter, maple syrup or coconut nectar
-put a layer of frozen fruit in the bottom of each portion, or a layer of nuts on top

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Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship.

Tags: breakfast, kalona, oatmeal, overnight oats, protein, stress
Posted in Eating, Recipes | 2 Comments »

Book Review – Dark Side of Fat Loss

Tuesday, November 29th, 2011

The Dark Side of Fat Loss (Photo from www.darksideoffatloss.com)

I rarely write book reviews, but Dark Side of Fat Loss is a diamond in the rough for those interested in being proactive about their health and nutrition at a time when so many foods contain hidden neurotoxins, carcinogens, and obesogens. This book is a must for anyone on the road to good health. Whether you are happy with your current weight, trying to lose weight, or trying to restore weight, Dark Side of Fat Loss is a required read.

As stated in Croxton’s biography, after graduating from San Diego State University in 2001 with a Bachelor’s in Kinesiology (emphasis: fitness, nutrition, and health), Croxton began his journey as a certified personal trainer. Despite his extensive education in health, he was met with much failure as clients got heavier and sicker. Client programs consisted of endless cardio and the horrific Food Guide Pyramid. Rather than accept defeat, Croxton took his failures as an opportunity for growth. He has since spent thousands of hours educating himself on the many truths that eluded him throughout his formal education, often joking that he got his Master’s from Amazon.com. He is also a Functional Diagnostic Nutritionist (FDN) and Certified Metabolic Typing Advisor (CMTA).

Croxton has created a book that is full of life-changing information. While in many books, all this information might be overwhelming, Croxton’s writing style not only makes it easy to comprehend but a pleasure to comprehend. The real draw to this book is the holistic approach Croxton suggests for obtaining health. He doesn’t suggest to try to correct health issues solely by diet, but by examining the five pillars of health (diet, hormones, digestion, detoxification and immunity). This may be the book that changes your life in the way it needs to be changed.

He discusses how our hormones affect our health goals. He explains how our hormone system are “Like dominoes, when one hormone falls out of balance, others soon follow”. He provides information on hormones (leptin, insulin, cortisol, NPY and ghrelin) and how the body reacts when we have too much or too little of these hormones. He not only explains this in words, but also with the use of graphics. The graphics in this discussion are especially helpful in the explanation of how our hormones interact with our bodies.

He uses a very common-sense approach to addressing some of the dietary issues that many people have. He introduces the concepts of just eating real food, and becoming healthy and fit by doing what healthy and fit people do. He is very down to earth in his approach to choosing healthy foods. He provides solutions to eating healthy when on a budget. He makes suggestions of what foods to eat and what foods avoid and provides information about why certain foods should be avoided. He even provides a handy reference sheet of all these foods.

Like many in his field, Croxton suggests logging calories daily. But, he also does something that is really rare in this type of book. He stresses the importance of listening to our bodies and logging what our bodies tell us. This is so important to him, that he even created a print-friendly body language log. Once again, Croxton doesn’t leave his readers hanging here, he provides solutions to some of the negative body language that many people experience.

Croxton provides a nearly 100 page real food cookbook of recipes that were submitted from real foodists from all over the world. From healthy breakfasts to healthy desserts, this book has it all. Again, the addition of the cookbook truly show Croxton’s mission to make being healthy attainable for all. He knows that if people stress out about what they are going to eat, it will affect their results. He does everything in his power to make the transition to eating real food an easy one.

The Dark Side of Fat Loss is definitely a must-read for all. This will not be a book that you read once and never pick up again. If you are interested in becoming healthy using a holistic approach, this book will be a great ally in fulfilling this goal.

The Dark Side of Fat Loss e-book can be purchased at: http://darksideoffatloss.com/
Check out the Underground Wellness Website at http://undergroundwellness.com/

Tags: book review, epidemic of obesity, healthy foods, healthy recipes, JERF, leptin, obesity, processed food, recipe, sean croxton, underground wellness
Posted in Did you know, Eating, External Resources, Recipes | No Comments »

Three Minute Brownie

Wednesday, November 2nd, 2011

A treat that some of my patients enjoy regularly, a quick and easy brownie. Prepared in less than three minutes, it’s a dream come true during times of choco-emergency. This really satisfies a chocolate craving without any guilt. Not to mention, each brownie has 15 grams of protein!

This recipe was inspired by SmoothieGirlEatsToo. Definitely check out her blog for some delicious recipes!

I have recently discovered a line of products called Coconut Secret. In the past, we have used stevia to sweeten these brownies, but we have switched to using raw coconut crystals. It’s a completely natural sweetener that contains 17 amino acids. It’s also low glycemic and non-GMO.

This brownie is great just on it’s own, but is also great with peanut or almond butter, greek yogurt, or TruWhip….the possibilities are endless!

Three Minute Brownie

2 tablespoons peanut flour

1 tablespoon cocoa powder (leave this out if you want a pumpkin spice muffin)

1-2 teaspoons raw coconut crystals

1/4 teaspoon baking powder

4 tablespoons canned 100% pumpkin

3 tablespoons egg whites

cinnamon

a few drops if vanilla

Combine all the ingredients and mix til combined.

Grease a small ramekin, pour the brownie batter mixture.

Cook for 2 minutes in the microwave (might need longer depending on your microwave).

Nutritional Info: 120 calories, 1.5 g fat, 15 g protein, 10 g carbs

Tags: brownie, chocolate, dessert, lwphotographics, nutrition information, recipe
Posted in Did you know, Recipes | No Comments »

Amaranth

Wednesday, October 5th, 2011

Raw Amaranth Seed

Looking for a nutritious substitute for your favorite processed breakfast cereal? Look no further, your search ends here! Amaranth is an unprocessed, nutrient powerhouse that puts processed breakfast cereals to shame.

First, a look at the ingredients of a popular breakfast cereal, corn flakes.

Ingredients:

MILLED CORN, SUGAR, MALT FLAVORING, HIGH FRUCTOSE CORN SYRUP, SALT, IRON, NIACINAMIDE, SODIUM ASCORBATE AND ASCORBIC ACID (VITAMIN C), PYRIDOXINE HYDROCHLORIDE (VITAMIN B6), RIBOFLAVIN (VITAMIN B2), THIAMIN HYDROCHLORIDE (VITAMIN B1), VITAMIN A PALMITATE, FOLIC ACID, VITAMIN B12 AND VITAMIN D. TO MAINTAIN QUALITY, BHT IS ADDED TO PACKAGING.

Allergens

CONTAINS TRACES OF SOYBEANS

Potentially Problematic Ingredients:

Milled Corn – one of the most genetically modified crops in the US

Malt Flavoring – likely MSG

BHT – Prevents fats in foods from turning rancid, is linked to cancer, developmental toxicity, allergies, neurotoxicity, endocrine disruption, biochemical or cellular level changes.

Soybean – another of the most genetically modified crops in the US

Many companies that produce processed cereals add synthetic forms of vitamins such as ‘folic acid’ (synthetic folate) and ‘pyridoxine hydrochloride’ (synthetic vitamin B6) during the production process. Amaranth is an excellent source of naturally occurring folate and vitamin B6.

Folate plays a strong role in the production of red blood cells in our bodies (preventing anemia), encourages cell production, prevents osteoporosis and dementia, assists in nerve function, and prevents the build-up of homocysteine in our blood.
Vitamin B6 is essential for proper nervous system function, helps our body breaking down carbohydrates, and, like folate, prevents the build-up of homocysteine in our blood.

Amaranth is rich in many minerals, including calcium, iron, and magnesium. One half cup of amaranth contains 15% of the recommended daily intake of calcium, 42% of the recommended daily intake of iron, and 66% of the recommended daily intake of magnesium. Amaranth is also a good source of potassium, copper, phosphorous and manganese.

The amino acid content of amaranth is another health benefit, especially lysine, cysteine and methionine.

Lysine can reduce cholesterol and assist in the conversion of fat to energy. It is also essential in collagen production.
Cysteine has antioxidant properties and detoxification properties.
Methionine helps the body to break down fat and aids in digestion. It is one of the key amino acids in producing energy and building muscle.

Amaranth is a complex carbohydrate with a high protein content. A “near complete” protein, amaranth slows down absorption of glucose. According to the Institute of Medicine of the National Academies, it is one of the best sources of plant protein available.

The amount of linoleic acid (an omega-3 fatty acid) in amaranth is impressive. A 100 gram serving of amaranth contains 2.8 grams of linoleic acid. Some of the benefits of linoleic acid are:

it promotes fat loss, by normalizing leptin and resistin and targeting abdominal fat
it promotes muscle growth
it increases metabolism
it suppresses catabolic hormones
it may act as an antioxidant

Studies show that this gluten-free food could help prevent and relieve hypertension and heart disease, boost our immune system, prevent osteoporosis, improve brain function and prevent anemia.

Try substituting amaranth for your favorite breakfast cereal. Just pop the amaranth on your stove top, like popcorn. Simply preheat an ungreased, covered skillet over high heat. Wait for it to get very hot and pop the amaranth one tablespoon at a time (four tablespoons of uncooked amaranth yields about one cup of popped amaranth). You will need to use a screen to prevent it from popping out of the pan! Once popped, top it with your favorite fruits and nuts, pour in coconut milk, sprinkle on a little coconut crystal sugar and enjoy! The best thing about the amaranth is that it is naturally sweet and absolutely delicious! Children will love it and so will you!

Popped Amaranth with Raw Pepitas

Sources:

Kellogg’s – Kellogg’s Corn Flakes Cereal (http://www2.kelloggs.com/ProductDetail.aspx?id=449)

3 Fat Chicks On a Diet – 8 Health Benefits of Amaranth (http://www.3fatchicks.com/8-health-benefits-of-amaranth/)

Nu-World Amaranth – FAQ (http://www.nuworldfoods.com/content/answers/faq.asp)

All information regarding the role of all vitamins and minerals discussed was obtained from www.livestrong.com

Tags: clean labeling, food label, healthy recipes, monosodium glutamate, MSG, processed food, Whole Foods
Posted in Did you know, Eating, Recipes, Services | No Comments »

Is There Such Thing as a Healthy Sweetener?

Sunday, March 13th, 2011

Yes there is! Coconut Crystals and Coconut Nectar are the best tasting, safest, most nutritious way to sweeten up your life I have found yet. This is it, the mother load of nutrition and great taste! A company called “Coconut Secrets” makes them. Check them out: http://www.coconutsecret.com/index.html.

They also have a Coconut Nectar, Coconut Vinegar and Coconut Aminos (a substitute for “Bragg’s” Aminos which is loaded with MSG) that are all fantastic! Here are some recipes from their website. I tried the dressing, the marinade and the Gluten Free Brownies. Excellent! http://www.coconutsecret.com/recipies2.html.

Tags: food label, nutrition information
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Hi-Protein Hummus

Monday, August 16th, 2010

Ingredients:

16 oz. Bag of Frozen Edamame – Prepare According to Directions

16 oz. Can Trader Joe’s Organic Garbanzo Beans – Drained

16 oz. Kalona SuperNatural Cottage Cheese – Do Not Drain

1 tsp. Lemon Juice

3 Garlic Cloves, Diced

Garlic Salt and Garlic Pepper To Taste

Directions:

Put all ingredients into a food processor and blend until consistency is fairly smooth.

Nutrition Information: Per Serving (makes 8 servings)

Calories: 101

Fat: 3 g

Carbohydrates: 9 g

Protein: 10 g

Fiber: 2 g

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Dessert Pizza with Grilled Fruit Recipe

Tuesday, July 22nd, 2008

This recipe serves: 8

Preparation time: 30 minutes

Ingredients

4 whole wheat pita pockets, cut in half

½ cup fat-free ricotta cheese

2 teaspoon grated lemon peel

2 peaches or nectarines, thinly sliced (fresh or canned, packed in their own juice)

6 pineapple rings (fresh or canned packed in their own juices), grilled

¼ cup cherries or dried cranberries

1 cup red and green seedless grapes, halved

2 tablespoon raw sugar (optional)

¼ teaspoon ground cinnamon

Preparation Instructions

1. Lightly toast the pita pockets on the grill. Remove the pockets and place on a cookie sheet.

2. Lightly grill the fresh or canned fruits. Remove and store on a plate.

3. In a small bowl mix the ricotta cheese and lemon peel. Spread ricotta over the crust and arrange the grilled fruit on top. Top with dried cranberries.

4. In a cup mix the cinnamon and sugar, and if desired, sprinkle pizza with cinnamon sugar mixture.

5. Return the cookie sheet to the grill and warm until the fruit is hot to the touch. Makes 8 servings. Wrap leftovers for a fantastic addition to any breakfast or snack.

Nutrition Facts

Serving Size: 1 serving

Calories 170

Protein 6 g

Total Carbohydrate 37 g

Dietary Fiber 4 g

Sodium 202 mg

Total Fat 1 g

Saturated Fat 0 g

Cholesterol 1 mg

Percent Calories from Fat 6%

Percent Calories from Protein 13%

Percent Calories from Carbohydrate 81%

Tags: healthy recipes, recipe
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