Health & Nutrition: Fruits and Veggies in Season For July......

ENJOY!

Health & Nutrition: 20 Things To Start Doing...

Have A Great Weekend!!

Recipes & Nutrition: Vegan Chocolate Cake

Is it possible to make a delicious cake without all of the usual ingredients of eggs, butter, etc.? Yes it is!! This deliciously smooth and moist VEGAN chocolate cake will have them all asking for another piece. You can make the cake and ganache a couple of days before and assemble the day of serving. Less stress, less mess!! Enjoy!!

Moist and Delicious Vegan Chocolate Cake - http://food52.com/

Serves 10 to 12

Vegan chocolate layer cake

• 3cups all-purpose flour
• 2/3cups cocoa powder
• 2teaspoons baking soda
• 3/4teaspoons salt
• 2tablespoons apple cider vinegar
• 2cups almond, rice, or soy milk (I used soy)
• 2/3cups melted coconut oil
• 2teaspoons vanilla extract
• 1 3/4cup organic sugar

1. Preheat your oven to 350° F.
2. Sift together the flour, cocoa, baking soda, and salt. Place these dry ingredients in a large mixing bowl.
3. Add the apple cider vinegar to the milk and beat until it's frothy. Whisk in the oil, vanilla, and sugar.
4. Add about a third of the wet ingredients to the dry ingredients and mix them together (you can use a spatula, whisk, or a hand mixer on the lowest setting). Add another third, keep mixing for a few moments, and then add the final third. When ingredients are just fully incorporated, stop mixing.
5. Pour the cake batter into two round, 8 or 9-inch springform cake pans that have been greased with coconut oil. Bake for twenty-five minutes, or until a toothpick inserted into the center of the cake is clean. Allow the cakes to cook completely.

Creamy Chocolate Filling and Ganache

• 1cup pumpkin puree
• 1/4cup cocoa powder
• 1/4cup maple syrup
• 3tablespoons almond or cashew butter
• 6ounces bittersweet chocolate, chopped finely
• 1/2cup coconut milk
• 2tablespoons maple syrup

1. To make the creamy chocolate filling: Use a food processor to process the pumpkin, cocoa, maple syrup, and almond or cashew butter till smooth. Set aside.
2. To make the ganache: Stir the milk and syrup together in a small saucepan and bring to a gentle boil. Pour this mixture over the chocolate and stir until all of the chocolate is melted. Allow to cool to room temperature.
3. To assemble the cake: remove the cakes from their pans. Place one onto your cake stand and gently shave the rounded top off of it with a sharp knife. Spread the creamy filling over this layer. Gently place the other cake over it. Pour the ganache over the cake. Transfer to a refrigerator to set for an hour. Serve.

Health & Nutrition: Top Superfoods

Note:  Some of the top super foods are acidic in nature and if are consumed regularly is best to eat with alkaline foods to control acidic levels in the body. Some foods which you might think are acidic, like citrus, turn alkaline in the body.

Click on image for better view

Recipes & Nutrition: Dark Chocolate-Dipped Strawberries

I purchased a bar of organic dark chocolate (73% cacao) the other day an found it too intense in flavor to eat on it's own.  I got the idea to melt, add a little Truvia and make some Dark Chocolate-Dipped Strawberries! They tasted fantastic and I got to have my dark chocolate and eat it, too!

Here is the recipe I followed:

8 ounces dark chocolate, chopped into ¼-inch pieces

1½ dozen large fresh strawberries


1. Line 2 baking sheets with parchment paper.

2. Place 6 ounces of the chocolate in a dry heatproof bowl. Heat a saucepan with several inches of water to 140 degrees. Set the bowl on the saucepan; it should fit snugly and the water should not touch the bottom of the bowl. Set the remaining chocolate aside.

3. Watching the temperature closely, heat the chocolate, stirring with a rubber spatula, to 89 degrees. It will be just melted with a chunk or two left intact. Immediately remove the bowl from the saucepan and wipe the bottom dry. Watch the temperature of the melted chocolate (it will continue to rise off the heat). Add about one-third of the remaining chocolate pieces, stirring constantly so they melt in the heat of the bowl. Add the remainder in small portions, continuing to stir. Let each portion melt before adding the next. Continue until the temperature reaches 88 to 90 degrees. It is important to keep the heat below 94 degrees. If it gets above 94 degrees, add more chocolate pieces to cool it off.

4. To test the chocolate, drizzle a small amount on parchment paper. It should harden to an even gloss in about 3 minutes. If it does not harden and you’re in the right temperature range, stir for a few minutes longer and try again.

5. Holding the strawberries by their stems, dip them into the chocolate so they are about three-quarters covered. Set them on the baking sheets and set aside for 1 hour to harden.

File Under WTF?!?!?!....Restaurants Sell You Fake Food

Much of what we eat isn't what we think it is. Lax laws on food labeling allow many substitute, "mock" foods to be served instead. Anthony of  DNews looks at what's actually in our food and how it's easy to be fooled. I used to order Calamari quite a bit, too. Makes me wonder WTF I was eating now!

 

Recipes & Nutrition: Banana Split Bites

Banana Split Bites

Yummy! LIke banana splits, but bite-sized!  Add some whipped coconut cream and pureed fresh cherries for dipping to really enhance the deliciousness! 

Makes 12 Bites

Ingredients

• 12 1″ pieces pineapple
• 1 banana cut into bite-sized pieces 
• (make sure your bananas are not too ripe)
• 6 medium sized strawberries, cut in half
• 2.5oz dark chocolate
• 1 teaspoon coconut oil

Instructions

1. Cut fruit and assemble into stacks.
2. Press a popsicle stick through the fruit and freeze until solid.
3. Prepare a baking sheet with parchment paper.
4. Melt the chocolate along with the coconut oil on the stove-top or in the microwave, stirring frequently to prevent burning. Once completely melted, remove the frozen fruit from the freezer.
5. Dip the fruit in the chocolate, let the excess drip off and then place on the sheet to harden.
6. If desired, dip the chocolate covered side immediately in chopped nuts or coconut before placing them on the sheet to harden.
7. Once the chocolate is completely hardened, remove from the sheet and place in an airtight container to store in the freezer until ready to serve.

Notes

Make sure that your bananas are not too ripe. If you use a ripe banana the sugars break down, which will result in a mushy banana once thawed. Using an unripe banana with prevent this.

Helath & Nutrition: You Are What You Eat

Health & Nutrition: Vitamin D Deficiency

Vitamin D deficiencies are at the highest levels ever. The advent of sun avoidance, religious applications of sunscreen, coupled with the seemingly increasing cloudy days all year around (at least in my area) has aided the steady climb to epidemic proportions. 

Vitamin D is essential for strong bones because it helps the body use calcium from the diet. Research is revealing the importance of vitamin D in protecting against a host of health problems. Symptoms of bone pain and muscle weakness can mean you have a vitamin D deficiency. However, for many people, the symptoms are subtle or non existent.  The most accurate way to measure how much vitamin D is in your body is the 25-hydroxy vitamin D blood test. 

While having my routine annual physical blood work done in July, I discovered I was pretty D deficient and started taking a supplement. I've gone from 18 nanograms/milliliter to 37.4 nanograms/milliliter to date.  

It is noted that you should be in the 50 nanograms/milliliter to 80 nanograms/milliliter range for optimal benefits, so it is my goal to get into that range. 

I am currently taking 5,000 IU of Nature's Plus Vitamin D3. I started out with a chewable version that tastes a bit like smarties called MegaFood Vitamin D3 2000 IU Tablets. I took two of those a day.  I like the Nature's Plus better because it's a little bigger than a tic tac and it has more IU's in it. 
I've been told Garden of Life Vitamin Code RAW D3 5000 IU 60 Capsules is a good brand to try as well. I ordered a bottle and will start those when I finish the bottle of Nature's Plus.

Every tissue in the body, including the brain, heart, muscles and immune system, has receptors for vitamin D, meaning that this nutrient is needed at proper levels for these tissues to function well.  

Definitely get your levels checked and take steps to make sure you are at levels to reap the benefits and be at your best.

Kimberly Snyder's Glowing Green Smoothie Chart

Print out and put in your kitchen for reference! Check out the link for more information on Kimberly's Snyder's offerings.

Kimberly Snyder's Glowing Green Smoothie Chart

Health & Nutrition: Benefits Of Chamomile Tea

I've gotten into the practice of having a cup of hot chamomile tea every night as part of my wind down routine. It is well known that Chamomile tea is soothing and helps you to relax, but after doing a bit of research, I discovered it has many other benefits.

Chamomile is a flowering plant in the sunflower family. This plant is believed to have originated from Europe and Asia. Chamomile require open land to grow, usually growing wild. Chamomile plants can grow as tall as 15 to 60 cm. The leaves are long and small groups of two or three leaves on one stalk. The flowers are similar to sunflower and mostly white.

Chamomile is a source of phytonutrients and minerals, such as flavones, glycosides, bitter glycosides, valeric acid, tannins, salicylic acid, coumarin derivatives, copper, potassium, zinc, iron, phosphorus, magnesium, vitamin C, and vitamin B1.

A Few Benefits Of Chamomile Tea

Antibacterial –Boosts levels of hippurate and is known to provide antibacterial activity. These plant-derived compounds called phenolics are known to boost immune function and improve our ability to fight off infections and colds. 

•    Promotes Healthy Skin – With it’s anti-inflammatory and antiseptic              properties, chamomile helps in clearing up skin irritations such as eczema, acne, and allergies. Can be used internally and externally for this purpose.

Soothing stomach, menstrual and muscle pains - Drinking chamomile tea raises urine levels of glycine, a compound that calms muscle spasms. It has potent anti-spasm effects and alleviates cramps and discomfort.

Warnings - If you are allergic to ragweed pollen or have hay fever, you may have difficulty using chamomile.  I have allergies to ragweed pollen and very bad spring allergies, but don't have any issues with it. Using chamomile during pregnancy is not recommended. Chamomile is also not recommended if you are currently taking blood thinners, since chamomile contains a substance called coumarin (which is also a blood thinner). As with all natural remedies, consult your doctor before ingesting anything that might cause conflicts with your current medications and/or supplements.

My favorite brand is from Stash Premium Herbal Teas. Great taste and high quality.



Tip: Save your used tea bags in a ziploc baggie in the fridge to use for eye area depuffing and soothing!

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Watch Fat, Sick & Nearly Dead Free!

Check it out! You can watch for free at Hulu.com and www.fatsickandnearlydead.com

At 100 pounds overweight, loaded up on steroids and suffering from a debilitating autoimmune disease, Joe Cross is at the end of his rope and the end of his hope. In the mirror he saw a 310lb man whose gut was bigger than a beach ball and a path laid out before him that wouldn't end well— with one foot already in the grave, the other wasn't far behind. FAT, SICK & NEARLY DEAD is an inspiring film that chronicles Joe's personal mission to regain his health.

I'm currently using the Tribest Personal Blender to make my green smoothies.  I purchased a couple of years ago and it is a really good starter smoothie blender.






But I really would love to add the Vert VRT350 Masticating Juicer to my kitchen. The Vert VRT350 Low Speed Juicing System processes at 80 RPM, preventing oxidation and allowing juice to be stored for up to 72 hours without degradation. It gives you the highest degree of extraction and the healthiest possible juice. My gym has one similar to this in the cafe and I always treat myself to a Green Citrus juice with a big hunk of fresh ginger in it! Delicious!

 Definitely going to make this purchase in the next few months.

Recipes & Nutrition: Deep Fried Brussel Sprouts

Deep-fried Brussels sprouts are a popular side dish at Ssäm Bar. I cook them in a hot oven on a cast iron skillet. That way they still get that nutty sweetness and nicely browned crisp exterior. 

Rice Krispies, standing in for Indian puffed rice (which is more difficult to find), add crunch, while sous-chef Tien Ho's Vietnamese-style dressing lends the sprouts an offbeat complexity.
More http://www.epicurious.com/recipes/food/views/Roasted-Brussels-Sprouts-240260#ixzz2j3dkrKHY
For brussels sprouts
2 pounds Brussels sprouts, trimmed and halved lengthwise
3 tablespoons canola oil
2 tablespoons unsalted butter

For dressing
1/4 cup Asian fish sauce (preferably Tiparos brand)
1/4 cup water
1/4 cup sugar
3 tablespoons finely chopped mint
2 tablespoons finely chopped cilantro stems
1 garlic clove, minced
1 (1 1/2-inch) fresh red Thai chile, thinly sliced crosswise, including seeds

For puffed rice
1/2 cup crisp rice cereal such as Rice Krispies
1/4 teaspoon canola oil
1/4 teaspoon shichimi togarashi (Japanese seven-spice blend)

Garnish: cilantro sprigs; torn mint leaves; chopped scallions

Health & Nutrition: Knudsen Unsweetened Organic Cranberry Juice

We know cranberry sauce as a staple during the holiday season, but cranberries are a superfood that you should enjoy all year round.

I keep a juice container made up of 1 pint R.W. Knudsen Just Cranberry and top it off to the 64 oz. line with filtered water.  I drink a cup every morning along with my green tea with lemon and sassy water (filtered water with lemon and cucumber) before eating.

A friend introduced me to this method several years back. She claimed it helps flush fat and toxins from the body and helped her to loose fat in her upper arms. She had tried everything prior to that - exercise, diet, etc., but the fat on her upper arms remained stubborn....until this. 

She said her Mom also had similar success. That day when she went over to Whole Foods to pick up lunch, I asked her to pick up a bottle of the cranberry juice for me. I figured out the ratio of water to juice myself as she drank hers straight.  Just a little too tart for me straight. :=)

After reading up on the benefits, I discovered you don't need to ingest the straight juice to get the benefits and cutting it with water is fine.  This juice is unsweetened and I do not add any sweetener. I prefer the tart taste, but some might find it a little too much. I can definitely say after using this off and on for several years, it definitely does help eliminate fat and toxins from the body from experience.  I've told several friends who have had similar success. In addition, they are a wonderful antioxidant loaded with other benefits detailed below.

Whole cranberries have vitamin C and fiber, and are only 45 calories per cup. In disease-fighting antioxidants, cranberries outrank nearly every fruit and vegetable--including strawberries, spinach, broccoli, red grapes, apples, raspberries, and cherries. Cranberries are also a good source of many vitamins like vitamin C, vitamin A, ß-carotene, lutein, zea-xanthin, and folate and minerals like potassium, and manganese.

Treats Urinary Tract Infections

Cranberry juice can help block urinary tract infections. It contains proanthocyanidins, which help to prevent E. coli bacteria from sticking to the walls of the uterus and bladder.

Fights Cancers

Laboratory studies have shown that cranberry extracts can prevent breast cancer cells from multiplying. Other studies showed that cranberries helped to inhibit the development of cancerous cells in lab animals. Other cancers that may be prevented by using cranberries are colon, prostate and lung.

Fights Heart Disease

Cranberries are very good for the heart in several different ways. They help to lower the bad cholesterol levels which can clog the arterial walls. They also help to prevent plaque from forming on the arterial walls, which can lead to atherosclerosis, (the hardening of the arteries). As a result, your chances of a stroke are reduced, and if you have suffered from a stroke, cranberries can help you to recover from it.

Helps Kidney and Bladder Problems

Cranberries contain citric acid and other nutrients that can prevent kidney stones, and other kidney and bladder problems.

Prevents Dental Problems

Consuming cranberries on a regular basis can help you to avoid dental problems such as gingivitis, um disease, cavities and plaque build-up.

Anti-Aging Properties 

The antioxidants contained in cranberries will help your body to get rid of all the free radicals which contribute to the aging process. They will not only help your skin to look young, but your internal organs will also be able to function longer without problems.

Improves Mental Health

Cranberries can also help to lift your moods by relieving stress, anxiety and depression. Studies show that they are good for the brain and can help to improve your memory.

Strengthens the Immune System

The antioxidants work hard to flush out the harmful toxins which suppress the immune system. Once these are removed, your immune system will be strong so that you can ward off just about any sickness or disease.

Relieves Skin Conditions

Skin conditions such as acne, dermatitis, psoriasis and eczema can all be healed with the use of cranberries.

For optimum health benefits consume fresh cranberries and make your own juice at home with a juicer, or opt for unsweetened, 100 percent pure cranberry juice like R.W. Knuden Just Cranberries. I've tried a few different brands and they have worked the best. DO NOT use any of the common commercial cranberry juice brands like ocean spray. They are loaded with sugar and that you don't need.

R.W. Knudsen Family is proud to be an official participant of the Non-GMO Project.

Recipes & Nutrition: Pumpkin Bruschetta Recipe

This quick and easy recipe is a perfect snack or appetizer. You can also substitute one of those pre-cut packages of pumpkin squash or even sweet potato for the pumpkin.  This Fall inspired dish let's you enjoy the taste of the season. Enjoy!

makes 8 slices

You will need:

½ pumpkin

gourmet finger salt (such as Maldon), freshly ground black pepper

8 slices of country-style bread

4 tbsp olive oil

4 oz Parmesan cheese

4 tbsp toasted pine nuts

2 tbsp white balsamic syrup

2 spring onions, finely chopped

1.Cut away the rind and seeds of the pumpkin. Chop the pumpkin into cubes, then roast them in an oven at 375F until tender. Season with salt and pepper. 2.Drizzle the olive oil over the slices of bread. Toast the slices in the oven for a few minutes, or until they become crispy. 3.Shave the Parmesan into slices. Arrange pumpkin cubes and Parmesan on each slice of bread. Finish off with the balsamic syrup and spring onions.

Read more: http://www.sweetpaulmag.com/food/pumpkin-bruschetta#ixzz2gyURpkv8

FOOD BABE TV: Do You Eat Beaver Butt?

Love Food Babe and subscribe to her newsletter. Imagine my surprise when I got her latest newsletter and video! Take a look, I promised you won't be disappointed....or disgusted.
FOOD BABE TV: Do You Eat Beaver Butt?

Health & Nutrition - SO Delicious Dairy Free Mini Frozen Dessert Sandwiches

Whether you're trying to stick to a dairy and gluten free diet, or you have health concerns about allergens. For many Americans dairy free just makes better health sense. Fortunately, SO Delicious has struck the perfect balance between health benefits and pure taste enjoyment in a variety of great tasting dairy free products!

Just the right size to satisfy a craving for an frozen dessert treat, I really enjoy the vanilla version. I plan on purchasing the banana split next time around for a change, since I always get the vanilla. I know it will be equally delicious! I highly recommend trying them out, you won't be disappointed! :-)

Top picks for healthy hair growth!

I am definitely pro-supplements and vitamins and they have made a huge difference in the quality and quanity of my hair when I take them.  Check out the list below for benefits of taking the right ones!


Note: Check with your doctor before starting a vitamin and mineral program, especially if you have health concerns, are pregnant or lactating.

Calcium
Essential for healthy hair growth. Dairy, tofu, fish, nuts, brewer's yeast, beans, lentils and sesame seeds. Up to 1,500 mg Too much calcium can inhibit the absorption of zinc and iron. An acid found in chocolate can inhibit calcium absorption.
Chromium
Prevents hair loss. Brewer's yeast, liver, beef and whole wheat bread. Up to 120 mg People who are allergic to yeast should not take chromium supplements. Chromium can help prevent hyperglycemia and hypoglycemia, both of which can cause hair loss.
Copper
Helps prevent hair loss as well as defects in hair color and structure. Shellfish, liver, green vegetables, whole grains, eggs, chicken and beans. Up to 3 mg High levels can lead to dry hair, hair loss and sever health problems. Sugar can inhibit copper absorption.
Iodine
 Helps regulate thyroid hormones and prevents dry hair and hair loss. Fish, seaweed, kelp, iodized salt, garlic. 150 mcg None Iodine deficiencies can lead to hypothyroidism or "over active thyroid."
Iron
Prevents anemia and hair loss. Liver, eggs, fish, chicken, whole grains, green vegetables and dried fruits. 15 mg Too much can lead to malfunctions of the liver and spleen. Vitamin C helps the body absorb iron.
Magnesium
Works with calcium to promote healthy hair growth. Green vegetables, wheat germ, whole grains, nuts, soy beans, chickpeas and fish. 280 mg None 70% of Magnesium is in our bones.
Manganese
Prevents slow hair growth. Whole grain cereals, eggs, avocados, nuts, seeds, beans, peas, fish, meat and chicken. 3-9 mg None One symptom of Manganese deficiency is the reddening of hair.
Potassium
Regulates circulation and promotes healthy hair growth. Avocados, bananas, lima beans, brown rice, dates, figs, dried fruit, garlic, nuts, potatoes, raisins, yams and yogurt. 3,500 mg None Works with sodium to control the body's water balance.
Selenium
Keeps skin and scalp supple and elastic. Brewer's yeast, meat, fish, grains, tuna and broccoli. 55 mcg An excess of Selenium can be toxic, leading to the loss of hair, nails and teeth. Selenium works closely with vitamin E.
Silica
Strengthens hair and prevents hair loss. Seafood, rice, soybeans, green vegetables. 300 mg None A cup of Horsetail Tea is an excellent source of Silica.
Sulfur (methyl-sulfonyl-methane or MSM)
Sulfur is a main component to hair's structure. Onions, garlic, eggs, asparagus, meat, fish and dairy products. 1-3 g None A diet with adequate protein also contains adequate sulfur.
Zinc
Prevents hair loss. Spinach, sunflower seeds, mushrooms, whole grains, red meat and brewer's yeast. 12 mg Too much can interfere with iron absorption. Zinc and Vitamin A work together. A deficiency in either can lead to dry hair and oily skin.

This is what is in my current roster:
Alta Health Products - Herbal Organic Silica with Bioflavinoids
Megafood One Daily
GNC Evening Primrose Oil 1300
GNC Fish Oil with GLA 300mg Omega 3's 3xday
GNC Aloe Vera Gel 200:1
Solgar Chelated Zinc
GNC Chewable C 500 with Rosehips

Health & Nutrition: Documentary Food, Inc.

In the last two years I've tried to become more aware of what I put in my body and and where it came from. 
I am grateful for documentaries and information that lays it all out for you so you to can make more informed decisions about what your eating.
In Food, Inc., filmmaker Robert Kenner lifts the veil on our nation's food industry, exposing the highly mechanized underbelly that has been hidden from the American consumer with the consent of our government's regulatory agencies, USDA and FDA. Our nation's food supply is now controlled by a handful of corporations that often put profit ahead of consumer health, the livelihood of the American farmer, the safety of workers and our own environment. We have bigger-breasted chickens, the perfect pork chop, herbicide-resistant soybean seeds, even tomatoes that won't go bad, but we also have new strains of E. coli—the harmful bacteria that causes illness for an estimated 73,000 Americans annually. We are riddled with widespread obesity, particularly among children, and an epidemic level of diabetes among adults.
Food, Inc. reveals surprising—and often shocking truths—about what we eat, how it's produced, who we have become as a nation and where we are going from here.
You can read more and get involved via petitions for healty food served to our kids in school and other ways on the website located here.

Health & Nutrition: Vitatop Muffin Tops

One of my breakfast staples is the yummylicious VitaMuffin.  Your choice of cranberry, blueberry, banana nut, chocolate and others!!  I highly recommend you pick up a box and try them out! 
At 100 calories per top 100 calories, 0g fat, 5g fiber, 4g protein, the VitaMuffin has less sugar and more nutrients than an apple, plus the advantages of whole grains, berries, and just as much fiber!  They definitely taste great and is loaded with berries (cranberries, blueberries, etc.)  They go perfect with my morning coffee or as a midday snack.