“To enjoy the rainbow, first enjoy the rain.” – Paulo Coelho

PHOTO CREDIT: Melissa Corter Photography
So many people are now enjoying smoothies made with nut milks. You can make your own fresh organic nut milk with raw almonds, walnuts, cashews, sunflower seeds, hemp seeds or your own favorite nuts & seeds.
Simple Steps to Make Your Own Nut Milk
It is simple to make your own nut milks which are quick and easy to prepare, and only have a few ingredients. Pre-soak the nuts & seeds if you prefer smoother nut milk. It is not necessary to pre-soak the nuts and seeds.
Nut Milk Ingredients
Smoothie Ingredients
Simple Steps: Nut Milk
Simple Steps: Blueberry Smoothie
Share your nut milk and smoothie photos with us on Facebook: www.facebook.com/9Ways90Days
Our final #10 healthy recipe to enjoy Super Bowl 49 with the New England Patriots vs the Seattle Seahawks, is to HAVE FUN!
Enjoy the game, have fun with your friend and family, and enjoy some great (healthy) food!
Our Experience Nutrition; 9 Ways 90 Days; Top 10 Super Bowl Healthy Recipes
4. Grilled Wild Alaskan Salmon
10. Have Fun!
Share your Super Bowl 49 Party photos with us at www.facebook.com/9Ways90Days The top 10 healthy recipe photos will receive e-book, “Enjoy Food & Life,” featuring nutrition tips and recipes by former NFL players and their familiies.
Ingredients
Simple Steps
Enjoy!
Share your Hemp Seed Energy Balls on our Facebook page, www.facebook.com/9Ways90Days Top 10 photos this weekend will win a free e-book, “Enjoy Food & Life,” featuring nutrition tips and recipes by former NFL players.
Surprise your family and friends with this super delicious dessert for your Super Bowl Party. This recipe may sound a little odd, but just try it. Everyone I know who has tasted this, even at some of my cooking classes, loves it.
Ingredients
• 1 ripe good-fat avocado
• 4 Medjool dates
– Energy for athletes
– Great for sugar cravings
– Full of fiber
– Sweet, soft, rich, caramel taste
• 1/2 tsp vanilla
• 2 TBS cocao powder
• ½ cup water
Simple Steps
• Blend on high
• Refrigerate for a few hours
• Enjoy
Make your own simple, tasty kale chips in just a few minutes. Enjoy!
Ingredients
Simple Steps
Enjoy!
Share your Kale Chip photos on our Facebook page, www.facebook.com/9Ways90Days Top 10 photos this weekend will win a free e-book, “Enjoy Food & Life,” featuring nutrition tips and recipes by former NFL players and their wives.
Gluten-free tabouli. For those of us who are sensitive to gluten or have Celiac disease, hemp seeds are a great alternative to the typical bulgur wheat in tabouli.
Ingredients
2 bunches of parsley
¼ cup fresh mint
½ cup hemp seeds
1 large tomato, diced
¼ cup fresh lemon juice
2 TBSP organic extra virgin olive oil
2 TBSP onions, chopped
1 tsp sea salt
Simple Steps
Place parsley and mint in food processor and pulse several times until well chopped
Transfer to a mixing bowl and add the hemp seeds, tomato, lemon juice, olive oil, onion, and salt
Toss and serve
Enjoy!
Post your Hemp Seed Tabouli recipes on our Facebook page: www.facebook.com/9Ways90Days Top 10 photos will win free e-book, “Enjoy Food & Life,” featuring nutrition tips and recipes by former NFL players.
Our 4th healthy Super Bowl Recipe is wild Alaskan Sockeye Salmon on the grill. Full of the good-fat, omega-3 fatty acids, we served this at several Super Bowl XLV weekend events in Dallas with the NFL Alumni Association. This salmon is so delicious, it will melt in your mouth.
Ingredients
• 4 Wild Alaskan Sockeye Salmon filets (4-6 ounces per person)
• 1/4 cup organic extra virgin olive oil
• 3 tablespoons salmon marinade, made with garlic granules, onion granules, dried dill, lemon peel, fennel, black pepper and sea salt
For the best salmon (after Super Bowl Week), try the salmon from our friends at Vital Choice Seafood.
Simple Steps
1. Defrost salmon filets in refrigerator for a few hours or under cold running water
2. Make salmon marinate by mixing olive oil and salmon marinade
3. Pre-heat grill on medium high for 15 minutes before you are ready to grill your salmon
4. Place filets on grill
5. Cook each side about 5 minutes
6. Take off grill right before salmon is completely cooked, as it will continue to cook when taken off grill
7. Let salmon sit for about 5 minutes
8. Enjoy with steamed veggies or a raw kale salad, with a whole grain, such as quinoa
Post photos of your grilled salmon on our Facebook page: www.facebook.com/9Ways90Days. Top 10 photos will win a free e-book, “Enjoy Food & Life,”featuring nutrition tips and recipes by former NFL players and their wives.
Raw kale salad is definitely trendy in restaurants across the country. Now, you can make your own raw kale salad for Super Bowl Sunday.
Raw Organic Kale Salad Simple Steps
Visit us on Facebook at www.facebook.com/9Ways90Days and share your Raw Kale Salad. Top 10 recipes this week on our Facebook page will receive a free e-book, “Enjoy Food & Life” featuring nutrition tips & recipes with former NFL players.
This is the same recipe we made for the Super Bowl XLIV Tailgate Party for the Super Bowl in Miami. Now, you can make it, too.
Blend all ingredients in Vitamix or food processor, until smooth
After the hummus has been blended, taste and add any more of the ingredients to your taste.
Add any of the following and blend again: Cilantro, dill, sautéed onions and garlic, sun-dried tomatoes or olives. Remember, you can make hummus with any kind of beans. Once you know how to make this basic hummus, try making it with black beans or navy beans.
Enjoy!
Share your Super Bowl Hummus Photos with us on Facebook: www.facebook.com/9ways90days. Top 10 photos this weekend win free download of new book, “Enjoy Food & Life” featuring nutrition tips and recipes by former NFL players.
I have been guiding former NFL players, their families, organizations and kids about simple healthy eating since 2008 and my company, Experience Nutrition was an Official Health & Wellness Partner of the NFL Alumni Association in 2011.
One of our very favorite healthy recipes for Super Bowl is avocado salsa, otherwise known as guacamole.
Avocado Fun Facts
Try this simple Avocado Salsa Recipe and make your own guacamole this weekend!
We invite you to come over to our Facebook page www.facebook.com/9ways90days and share your Avocado Recipes. The 10 best recipe photos Super Bowl weekend will receive a free download of our new book, “Enjoy Food & Life,” by Melanie Albert, featuring former NFL players and their wives nutrition tips and recipes.
Enjoy!
Enjoy your Intuitive shopping, cooking and mindful eating today!
Click here to learn more about how to intuitively shop, cook & eat to reach your 2015 Goals.
by Melanie Albert, Founder & CEO Experience Nutrition
Every year half of Americans make New Year Resolutions, with weight loss at the top of the list. This year in 2015, rather than going on a diet, eat and cook intuitively to naturally achieve your weight loss goals.
1. Shop at a farmers’ market and eat with the season. Eat based on what our Arizona farmers are growing. When you shop, use your intuition. Choose foods based on their beauty, colors and textures. You’ll be shopping mindfully, eating fresher food, and supporting our local farmers and economy.
2. Listen to your Body. Pay attention to when your body is hungry and when it’s full. Before you eat, pause and notice whether you’re feeling physical hunger, or eating based on emotions such as boredom, eating because it’s a certain time of day, or eating to be social. On the other side, pay attention to your body while eating and stop eating when you’re satisfied. Don’t wait until you’re stuffed to stop eating.
3. Cook Intuitively. Learn a few basic healthy recipes and cooking techniques (such as roasted, stir-fried, or steamed veggies) to enjoy preparing your meals. In the winter you may roast warming root vegetables with quinoa; and in the summer you may prefer refreshing steamed veggies and a salad.
4. Eat Mindfully. Take time to really enjoy eating. Plate your food beautifully. Notice the aromas, textures and colors of your meal. Sit at your dining room table to eat. Slow down and really taste the food you are eating.
Take Action Share your Intuitive Eating & Cooking photos with us on Facebook: www.facebook.com/9Ways90Days
I’d like to share with you a guided visualization with intuitive eating that I recently shared in our Feel Fit Yoga class at Spirit of Yoga in Tempe, Arizona. After 90 minutes of a beautiful yoga practice with Will Zecco, full of pranayama, asana including lots of warriors, our Hindu squats and closing with singing bowl and gong savasana, I guided the students through a guided visualization inviting them to go back to their early eating memories.
Intuitive Eating Childhood Memories
I invite you to sit quietly, close your eyes, take a deep inhale and deeply exhale out through your mouth a few times. Now, quietly read and visualize your own eating memories.
I invite you to go back to your very first memory of eating. What did you eat? Where were you? Who were you eating with? Who prepared the food? How did the food taste? How did it smell? What were the textures of the food? How did you feel when eating the food? Was the food hot? Warm? Cold? How did your body feel? How did you feel while eating your food?
Now, take a few minute to journal or reflect on your memories and come on over to our Facebook page and share with us.
Early Eating Memories
Some of the early memories of eating of the yoga students in the class include:
• When I was a child, we didn’t have a lot of money, so my mom always made grains and beans for breakfast. We were very satisfied and happy.
• My Great Grandmother cooked Swedish pancakes, with a lot of butter and sugar. Now, after all these decades, I see why I love and crave sugar.
• I remember the ice cream truck bell and running out in the street to buy my frozen treat. Today, ice cream is still one of my favorite snacks.
• We lived on a farm in the mid-West and most of our food came from our huge garden. I especially remember my mom cooking and our family eating purple beets.
• I remember making pancakes that looked like snowmen with my Grandmom. I can still see her teaching me how to cook the pancakes with lots of bubbles, and I remember the sweet, yummy thick syrup.
• I was 5 years old and I was baking a cake with my Grandmother. It was an amazing chocolate cake made by scratch.
Back to the Basics
It’s so interesting to reflect on our childhood eating memories. Not only do they affect our eating habits as adults, but they are also very significant in our lives. We very clearly remember our cooking and eating experiences, the aroma, who we were with, the tastes and the enjoyment of eating.
It’s also interesting that we have really come full circle. 360 degrees. Today, I teach basic whole foods intuitive cooking, like our Grandmom’s and Mom’s did. In my writings and cooking classes we focus on real whole foods that are minimally processed, including grains, beans, fruit and vegetables. And, I love to encourage the enjoyment of cooking and eating.
I invite you to visit our Facebook page and share your early eating memories. Enjoy!
By Melanie Albert, Nutrition & Food Expert, Author and Speaker, Certified Health Coach
WOW! If you’ve been afraid of the “raw way of eating”, try this simple, beautiful, colorful, fun-to-prepare side dish. Enjoy fresh, local organic veggies with a creamy nutty pesto.
Ingredients: Veggies
• 2-3 golden beets
• 2-3 carrots
• 2-3 zucchini
• 1 sweet potato
Ingredients: Cashew Basil Pesto
• ½ cup fresh basil leaves
• 4 oz raw cashews, soaked
• 1/8 cup fresh lemon juice
• 1 tbsp garlic, minced
• 1/4 tsp sea salt
• ½ cup organic extra virgin olive oil
Simple Steps
• Cut the veggies with a spiral slicer or mandolin.
• Place all ingredients for the cashew basil pesto, except olive oil in the food processor.
• Puree.
• Add the olive oil until smooth.
• Toss the veggies with about ½ cup of the pesto and serve.
• Enjoy the taste, the textures and the colors!
SHARE
Come on over to our Facebook page, and post your raw veggie pasta creations: www.facebook.com/9Ways90Days
By Melanie Albert, Nutrition & Wellness Expert, Author & Speaker, Founder & CEO Experience Nutrition
Excerpt from book: “Enjoy Food & Life. 9 Ways 90 Days Step-by-step action plan for healthy eating & living.”
Why We Need Carbs
People are confused about carbs and about whole grains. Many diets are no carb or low carb, but in reality our bodies need about 40-50% carbs every day at every meal. The problem is that people eat low quality carbs, like cookies, cakes, crackers and bread. Other carbohydrate-rich foods, such as whole grains, beans, vegetables are good for us.
Carbs are:
Anatomy of a Grain
Bran: The outer shell of grain which protects the seed. Contains fiber, B vitamins and minerals.
Germ: Nourishment for the seed. Contains B vitamins, minerals, vitamin E, and phytonutrients.
Endosperm: Energy for the seed. Contains carbohydrates, some protein and B vitamins.
What Makes a Grain a Whole Grain?
Refined grains: Grains or grain flours that have been significantly modified from their natural composition. Generally involves mechanical removal of bran and germ. Further refining includes mixing, and bleaching.
Enriched grains: Thiamin, riboflavin, niacin and iron are often added back to nutritionally enrich the product. Because the added nutrients represent a fraction of the nutrients removed, refined grains are considered nutritionally inferior to whole grains.
ACTION
Go to our Facebook page and share what grains you currently eat and which you will enjoy in the future.
by Melanie Albert, Nutrition & Wellness Expert, Author, Speaker, Founder & CEO Experience Nutrition
Excerpt from book, “Enjoy Food & Life. 9 Ways 90 Day Step-by-step action plan for healthy eating & living.”
“With farmers’ markets and CSA, I’ve tried new-to-me veggies such as purslane, striped beets, purple carrots and all kinds of leafy greens,” Melanie Albert, Experience Nutrition
Great Reasons to Eat Local
Find a Farmers’ Market Near You
As demand for locally grown fruits and vegetables has increased, so too has the number of farmers’ markets across the nation. After 18 years of steady increases, the number of farmers’ markets across the country now registered with the USDA is 7,864, compared to 1,744 in 1994.
To find a local farmer’s market, visit the Local Harvest site at www.localharvest.org/farmers-markets/.
Join us on Facebook and post a photo of your favorite farmers’ market.
Excerpt from book, “Enjoy Food & Life, 9 Ways 90 Days Step-by-step action plan for healthy eating & living.”
This is the same recipe we made for the Super Bowl XLIV Tailgate Party for the Super Bowl in Miami. Now, you can make it, too.
Blend all ingredients in Vitamix or food processor, until smooth
After the hummus has been blended, taste and add any more of the ingredients to your taste.
Add any of the following and blend again: Cilantro, dill, sautéed onions and garlic, sun-dried tomatoes or olives. Remember, you can make hummus with any kind of beans. Once you know how to make this basic hummus, try making it with black beans or navy beans.
Make your own delicious, simple hummus and enjoy the Super Bowl today!