Pre-order NOW: Get the simple ways to prepare kale in our new book, “Enjoy Food & Life, 9 Ways 90 Days step-by-step action plan for healthy eating & living.”
Tag: 9Ways90Days
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9 Ways 90 Days: 5 Simple Ways to Eat Kale.
9 Ways 90 Days Eat Kale -
9 Ways 90 Days: Determine How Much Water You Need to Drink
by Melanie Albert, Nutrition & Wellness Expert, Author, Speaker, Founder & CEO Experience Nutrition
Excerpt from book, “Enjoy Food & Life. 90 Ways 90 Days Step-by-step action plan for healthy eating & life.”
It depends on you. The amount of water you need to drink depends on your size, age, level of physical activity, and where you live. Do you work out a lot? Do you live in a warm, dry climate? Are you older? You should drink more water if you live in a hot dry climate like Arizona or if you work out often. If you are over 65 with medical conditions, it is important to consult your healthcare provider on proper fluid intake, as too much water may be as dangerous as too little.
9 Ways 90 Days: How Much Water do You Need to Drink? Action
- Find out how much water you should be drinking. Take your weight in pounds and divide it by 2 to get the number of ounces you should drink daily.
- Add in extra ounces, if you work out often or live in a hot, dry climate.
- Come over to Facebook and commit today to drinking the right amount of water for you.
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9 Ways 90 Days: Stop Your Sugar Cravings with Organic Sweet Potatoes
by Melanie Albert, Nutrition & Wellness Expert, Author, Speaker, Founder & CEO Experience Nutrition
Excerpt from book “Enjoy Food & Life: Step-by-step action plan for healthy eating & living. “
When my Dad was preparing his garden in Cocoa Beach, Florida last we he “stumbled upon” sweet potatoes (on the left in this graphic) that were still growing from last year’s crop.
Reminded me of how great sweet potatoes are for sugar cravings. Over the years, I’ve encouraged my sugar addicted clients to enjoy a sweet vegetable, like sweet potatoes every day.
Sweet Potato Facts
- Rich in beta-carotene, which converts to vitamin A
- Good for vision
- Boost immune system
- Low in calories and high in fiber, great for weight loss
9 Ways 90 Days Baked Organic Sweet Potatoes Action: Bake an Organic Sweet Potato and come on over to Facebook and share your experience.
Scrub a few organic sweet potatoes then puncture with a knife a few times for venting. Wrap the sweet potato in foil and cook at 350 degrees for about 40 minutes. Take note of the sweetness of a plain sweet potato.
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9 Ways 90 Days: Why Protein is Essential
By Melanie Albert, Nutrition and Wellness Expert, Author and Speaker, Founder & CEO Experience Nutrition
Excerpt from book, “Enjoy Food & Life. 9 Ways 90 Days step-by-step action plan for healthy eating and living.”
No Meat for 25 Years. I stopped eating red meat 30 years ago because my body could not digest it. I was a runner and felt like the meat made me sluggish. Then 18 years ago when my Mom was diagnosed with breast cancer, I learned about antibiotics in poultry and stopped eating chicken and turkey, which I loved at the time. My family was worried for years that I was not eating enough protein, but while I was studying at the Institute for Integrative Nutrition, I learned so much about good plant protein, and now I’m honestly not worried about eating enough protein. Today, I love educating people about good sources of plant protein, including beans, whole grains and even some vegetables.
9 Ways 90 Days: Protein is Essential Why Protein is Essential
- It is a macro-nutrition, which we must eat every day, with very meal
- Builds and repairs tissues
- Makes enzymes, hormones and other body chemicals
How Much Protein Do We Need?
- About 25% of our daily diet should come from protein
- Eat protein at every meal
- Average serving size of protein should fit in the palm of your hand
Why Protein is Important for Athletes
- Stimulates metabolism
- Improves muscle mass and recovery
- Reduces body fat
Tips for Post Workout Meals for Athletes
- Eat soon after intense exercise
- Eat approximately 50% protein with good carbs, and minimal fat
Action. Visit us on Facebook and share: Based on your knowledge of protein, right now, which and how much protein-rich foods do you eat in a typical week?
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9 Ways 90 Days Food Quote
“The evidence is overwhelming at this point. You eat more plants, you don’t eat other stuff, you live longer.” – Mark Bittman
9 Ways 90 Days Food Quote -
9 Ways 90 Days: Quick Simple Organic Collard Stir-fry with Hemp Seeds Recipe
by Melanie Albert, Nutrition and Wellness Expert, Author and Speaker, Founder & CEO Experience NutritionExcerpt from new book, “Enjoy Food & Life: 9 Ways 90 Days Step-by-step action plan for healthy eating and living.” PRE-SALE Available NOW
If you only know collard greens cooked in lots of pork all day, this is a new way of cooking delicious collards in a few minutes. Learn how to cook stir-fry collards and you can cook any type of greens.
Greens are missing from the SAD. Greens are one of the most absent foods from the Standard American Diet (SAD). We typically eat plain iceberg lettuce which has no nutritional value. Many people only know greens as the décor around a salad bar. I started eating greens 6 years ago while a student at the Institute for Integrative Nutrition. Little did I know that the green stuff I remember seeing around salad bars would become one of my favorite foods. Or, that I’d be eating weeds (dandelion greens).
Greens are important to add to your diet as they are mineral-rich with calcium, iron, vitamin-rich with A, C, and K, and have a lot of fiber.
Other Reasons Why You Should Eat Greens:
- Cleanse and detoxify
- Strengthen bones
- Cancer-protective
- Boost immune system
- Energetically uplifting, since they grow upward
- Easy to cook
- Taste great
Organic Collard Stir-Fry with Hemp Seeds Recipe
9 Ways 90 Days Collard Stir-fry with Hemp Seeds - Chop about 5-6 large collard greens or kale and mince a few fresh garlic cloves and green onions
- Pre-heat saute pan on low or wok on medium-high. Thanks to Chantal Cookware for the beautiful Copper Fusion Saute Pan; The veggies cook perfectly, with bright vibrancy
- Turn saute pan heat to medium-high
- Add organic extra virgin olive oil and then garlic and onions, and stir-fry a little
- Add collards and about ¼ cup water
- Stir and steam
- Enjoy with pizza, wild Alaskan salmon, goat cheese or nuts and seeds, like hemp seeds
Action. Make your simple, quick stir-fry with collard greens, garlic and onions. Take note of all the wonderful flavors and post your photos on our Facebook page.
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9 Ways 90 Days Food Quote
9 Ways 90 Days Food Quote“Animals are my friends, and I don’t eat my friends.” – George Bernard Shaw
9 Ways 90 Days Food Quote Share your thoughts on this quote: Visit us on Facebook.
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9 Ways 90 Days: Organic Chia Pudding Recipe
By Melanie Albert, Nutrition & Wellness Expert, Author, Speaker, Founder & CEO Experience Nutrition
Chia seeds are the rage today! But some of us remember when they were the green hair that grew on our Chia Pets when we were kids. Who knew that decades later we’d be eating them!
Chia seeds come from a flowering plant in the mint family that’s native to Mexico and Guatemala, and history suggests it was a very important food crop for the Aztecs.
Benefits of Chia Seeds
- Good fats. Chia seeds, like hemp seeds and flax seeds are a great ALA omega-3 healthy-fat rich seed, which is important for brain health and reduction of inflammation in the body.
- High in protein. Great source of protein for vegetarians and vegans
- Stabilize blood sugar. Important for diabetics
- Improve heart health. According to the Cleveland Clinic, chia seeds have been shown to improve blood pressure in diabetics, and may also increase healthy cholesterol, while lowering total, bad LDL and triglyceride cholesterol
- Good source of calcium. 18% or the recommended daily intake for calcium.
9 Ways 90 Days Organic Chia Pudding Recipe
9 Ways 90 Days Chia Seed Pudding Ingredients
- 1/3 cup chia seeds
- 1 cup soy milk
- 2 chopped bananas
- 1 tsp vanilla
- 1 Medjool date, if you desire more sweetness
- Berries, nuts and seeds for toppings
Simple Steps
- Mix chia seeds, vanilla and date into the soy milk
- Fold in the bananas
- Refrigerate for at least 4 hours (or overnight)
- Enjoy for breakfast, snack, or dessert with your favorite berries, nuts and seeds
Post your Chia Pudding creations on our Facebook page!
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9 Ways 90 Days: Code Words for Sugar and Artificial Sweeteners
by Melanie Albert, Nutrition Expert, Author, Speaker, Founder & CEO Experience Nutrition
Sugar is addictive. Eating a small amount creates a desire for more. And, when people suddenly stop eating sugar, they get withdrawal symptoms such as headaches, mood swings, cravings and fatigue.
9 Ways 90 Days: Pile of Sugar Sugar is Everywhere in Snack Foods
Here is a list of some of the possible code words for “sugar” which may appear on a label. The words “syrup”, “sweetener”, and anything ending in “ose” can usually be assumed to be “sugar”. If the label says “no added sugars”, it should not contain any of the following, although the food could contain naturally-occurring sugars (such as lactose in milk).
- Corn sweetener
- Dehydrated Cane Juice
- Dextrin
- Dextrose, fructose, glucose, high-fructose corn syrup, lactose, maltose, saccharose, sucrose, xylose
- Fruit juice concentrate
- Invert sugar
- Maltodextrin
- Barley malt syrup, corn syrup, corn syrup solids, malt syrup, maple syrup, rice syrup
- Sorghum or sorghum syrup
- Turbinado sugar
Good for you Sweeteners
- Agave nectar
- Black strap molasses
- Honey
- Maple syrup
- Raw sugar
- Stevia: an herb native to Paraguay, grows in Brazil, and cultivated in China; A few drops provide the sweetness of sugar
Do Not Eat Artificial Sweeteners
- Aspartame: Nutrasweet, Equal
- Saccharin: Sweet’N Low
- Sucralose: Splenda®
Come over to Facebook and share your favorite natural sweeteners.
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9 Ways 90 Days: Organic Raw Kale Salad Recipe
by Melanie Albert, Nutrition Expert, Author, Speaker, Founder & CEO Experience Nutrition
Recipe excerpt from book, “Enjoy Food & Life, 9 Ways 90 Days Step-by-step action plan for healthy eating and living.”
Did you know you can eat raw kale? Simple, delicious healthy recipe to add this power food to your meals. Kale is full of bone-building vitamin K, calcium plus, iron and vitamins A and C.
9 Ways 90 Days Organic Raw Kale Salad Raw Kale Salad Simple Steps
- Finely chop a few handfuls of dinosaur kale
- Add 2 TBS organic extra virgin olive oil
- Squeeze ½ fresh lemon
- Sprinkle sea salt (to your taste)
- Massage the kale for about 3-4 minutes
- Let the kale sit for 10-15 minutes
- Add some fresh veggies, such as tomatoes, cucumbers or carrots
Your Action
Make a raw kale salad. You will love it!
Did you enjoy it?
Come on over to Facebook and share a photo of your raw kale salad.
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Alice Waters, The Edible Schoolyard in Berkeley
“We can participate in the preservation of both the land and our health by buying directly from local farmers at farmers’ markets, asking for organic produce at our grocers, and requiring food labeling that is explicit about how it is grown.” – Alice Waters, The Art of Simple Food III totally embrace the food philosophies of Alice Waters, and have had the pleasure to spend time at the more than incredible Edible Schoolyard in Berkeley, California. Founded in 1996, it’s a one-acre garden and classroom where students are given the knowledge and values to make food choices that are healthy for them, their communities, and the environment. Will definitely post photos of this beautiful school garden.
The Philosophy of Alice Waters, The Edible Schoolyard Berkeley Join us on Facebook and share which of these philosophies you resonate with.
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9 Ways 90 Days: Very odd: Craving Real Whole Grains today.
by Melanie Albert, Nutrition Expert, Author, Speaker, Founder & CEO Experience NutritionWhile chatting with a friend on Facebook this morning, I just realized that I must be craving real whole grains. This morning I have cooked and eaten steel cut oats with raw almonds and apples for breakfast. Kneaded organic sprouted spelt flour to bake flatbread, and am soaking brown rice to cook with dinner.
9 Ways 90 Days: Please Eat Real Whole Grains Crazy. I have never craved whole grains like this. So, my body may be missing something. Real whole grains (not processed) are nutrient-rich. Full of protein, fiber, B-complex, iron and magnesium. Whole grains balance sugar highs and lows. Due to the fiber in whole grains, they digest slowly, and produce more stable blood sugar levels than refined, processed grains.
Be sure to consume whole grains. Do not eat grains processed or refined into bread, crackers or cereal.
According to the Whole Grains Council (www.WholeGrainsCouncil.org) the benefits of whole grains most documented by studies include:
- Reduce stroke risk by 30-36%
- Reduce risk of type 2 diabetes risk by 21-30%
- Reduce heart disease risk by 25-28%
- Better weight maintenance
- Reduce risk of asthma
- Healthier blood pressure levels
- Healthier carotid arteries
- Reduce risk of inflammatory disease
- Lower risk of colorectal cancer
- Less gum disease and tooth loss
Come on over to Facebook and share a photo of your favorite whole grains.
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9 Ways 90 Days: Create Your Self Care Menu
by Melanie Albert, Nutrition Expert, Author, Speaker, Founder & CEO Experience NutritionSelf care is essential. Take time every day to do something wonderful just for you to refresh, renew, relax and rejuvenate. Since we are all extremely busy with responsibilities, it’s important to take time for you. In addition to yourself, it’s vital to enjoy all your relationships.
9 Ways 90 Days Self Care Menu What do you do just for you?
We are all so busy with life, work, family and responsibilities that sometimes we forget about ourselves. I love selfcare. I consciously added it to my life a few years ago. To me selfcare is doing something nice for me. Doing what I love to do. Sometimes it’s going to an NFL football game, getting a massage, working out in the middle of the day at the gym, experimenting with new recipes and new local produce, or it’s a special outing with my niece.
My Self Care Menu
- Cooking new foods
- Farmers markets in new cities
- NFL football games
- Art projects with my niece
- Walking Bruno, my niece’s dog
- Lunch at True Food Kitchen
- Beach walks in Cocoa Beach
- Sunset golf course walks in my backyard
- Matcha tea ceremony with myself
- Massage anytime
- Practice flow and yin yoga
- Read nutrition and cookbooks
- International travel
- Week at a spa
- Breathe deeply
Action: Create your self care menu. Take a few minutes to write 15-20 different things you love to do just for you. What do you really enjoy doing that do not pertain to your responsibilities with family or work? Pick one item from your self care menu every day and do it.
Visit us on Facebook and share the “top 5” on your self care menu.
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9 Ways 90 Days: Fats Are Essential
by Melanie Albert, Nutrition Expert, Author, Speaker, Founder & CEO Experience Nutrition
Excerpt from “Enjoy Food & Life. 9 Ways 90 Days step-by-step action plan for healthy eating and living.”
Fats Are Essential
While the media has made us afraid of fats, they are actually required in order for our bodies to function properly. For years during the low fat, no fat craze I thought fats were bad and I stopped eating some of my favorite foods, nuts and olives. Now I’ve learned that fats are good for us and that our bodies require about 30% fats in our diet each and every day, for each and every meal.
9 Ways 90 Days: Fats are Essential Eating the right fats helps to:
• Reduce inflammation
• Reduce risk of heart health
• Decrease your risk of diabetes
• Boost brain health
• Reduce joint pain
Plant based fats like nuts, seeds, avocados and olives are a healthy fat source.
Visit us on Facebook and describe the fats you’ve been eating the last few months.
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9 Ways 90 Days: Food Quotes
9 Ways 90 Days Food Quotes
Visit us on Facebook and share your thoughts on this quote. Think about it, what does the food you eat, eat?
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9 Ways 90 Days: What snacks did you love when you were a kid?
by Melanie Albert, Nutrition Expert, Author and Speaker, Founder & CEO Experience NutritionTake a Look at the Snacks You Loved as a Kid
As a kid, I loved ice cream. Now, I really love healthy thick fruit smoothies. And, as a kid I ate red licorice. Now, I enjoy trail mix, goji berries and dark chocolate. I notice that the fruit smoothies I enjoy today are a lot like ice cream; cold and creamy. And, I think one of the reasons I love goji berries is because they are red and chewy, just like the licorice I used to love as a kid.
Superfood Snack: Organic Goji Berries Come over to Facebook and share your responses to the following 3 questions.
• What snacks did you love the most when you were a kid? __________
• What snacks do you now eat as an adult?_________________________________
• Describe the similarities in these snacks__________________________________ -
9 Ways 90 Days: Yin & Yang of Exercise
by Melanie Albert, Nutrition Expert, Author, Speaker, Founder and CEO Experience Nutrition
Excerpt from book, “Enjoy Food & Life. Step-by-step action plan for healthy eating and living.”
Why Exercise is Vital
Exercise has been an important part of my life. But it is important to note that my exercise routine has changed overtime depending upon my age, where I lived and what was going on with my life. In college I was a runner and played tennis. During corporate days I taught aerobics, did strength training and played a lot of golf. Since I’ve been an entrepreneur, I’ve practiced yoga and a few years ago added the gym back to my life for weight training and cardio. Walking on the beach or golf course has always been part of my life.
Yin and Yang of Exercise Yin & Yang
I’ve noticed that when my life is very yang with lots of intense meetings and speaking engagements and when I’m around crowds of people, I prefer a more yin calm exercise, like yoga or a quiet walk on the beach. On the other hand, when I’m quietly writing or thinking about strategy, I prefer a more yang workout such as cardio and weight training.
Why Exercise and Movement is Vital to Life
- Combats health conditions such as heart disease, diabetes, obesity, and benefits bone health and brain health
- Controls weight
- Improves muscle strength
- Increases flexibility
- Increases energy
- Enhances mood
- Reduces stress
- Promotes better sleep
- Improves quality of life
- It’s fun
Visit us on Facebook and share how you incorporate Yin and Yang Exercise into your life.
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9 Ways 90 Days Recipe: Organic Lentil Soup with Greens
by Melanie Albert, Nutrition Expert & Author, Founder & CEO Experience Nutrition
Excerpt from book, “Enjoy Food & Life. 9 Ways 90 Days Step-by-step action plan for healthy eating and living”
This process of cooking soup gives us the foundation for making any type of bean soup. To make quick, delicious soups you will use a mix-and-match of beans, veggies and greens.
• Beans: protein, fiber, vitamins, minerals
• Any roots: Carrots, sweet potatoes, parsnip, and/or turnips
• Whole grains: Brown rice, Quinoa
• Greens: Kale, collards
Ingredients
- 1 cup lentils
- 3-4 carrots and/or sweet potatoes
- 2-3 cloves garlic
- 1 onion or 5-6 green onions
- 3-4 celery stalks
- 2 TBS organic extra virgin olive oil
- 5” strip of kombu seaweed (Seaweed is high in minerals and improves digestibility of beans)
- 1 cup brown rice
- 4-5 cups water
- 1/2 tsp cumin
- 1 tsp black pepper
- 1/2 bunch kale
Simple Steps
- Saute carrots, garlic, onions and celery with extra virgin olive oil
- Add about 6 cups water to pot
- Wash lentils and add to pot
- Add brown rice
- Add kombu to pot (to tenderize the beans)
- Add cumin and black pepper
- Bring to a boil
- Skim off foam
- Cook at moderate-low heat for about 30 minutes
- Sprinkle chopped kale to top of soup and cook 5 more minutes
Your Action
Cook and enjoy a basic home-made lentil soup. Visit us on Facebook and share a photo and what you used in your soup:
Beans__________________
Roots__________________
Whole grains_____________
Greens__________________
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Why We Must Hydrate
Hydrate All Day. Every Day.by Melanie Albert, Nutrition Expert & Author, Founder & CEO Experience Nutrition
Why We Need Water
Our Systems Need Water
Hydrate All Day. Every Day. - Every system in your body needs water to function properly
- Your body is made up of 75% water and your brain is 85% water
- Water carries nutrients to cells
- Essential for good digestion
- Lubricates joints and is an important part of all movement
- Necessary to excrete waste and toxins from the body
- Helps regulate body temperature
Stay Hydrated
Heart: Dehydration lowers blood volume, requiring your heart to work harder to provide enough oxygen to your cells
Brain: Staying hydrated keeps memory sharp and mood stable – even slight dehydration reduces our ability to recall new information
Exercise: Being hydrated makes exercise and even walking more difficult, and reduces the amount of aerobic exercise you can do
Visit us on Facebook and SHARE Why YOU Hydrate.
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Happy New Year 2014: Create Your Happiness Basket
What a wonderful day to start fresh.
“Year’s end is neither an end nor a beginning but a going on, with all the wisdom that experience can instill in us. Cheers to a new year and another chance for us to get it right. “ – Oprah Winfrey
2014 Happiness Basket To start the New Year, I just created a “Happiness Basket”, and invite you to create one for you and your children. Based on the concept of a Daily Gratitude Journal, take a moment every day in 2014 to write your happy thoughts or experiences.
Your Happiness, Your Successes, Your Celebrations, Your Joys.
Reflect on all areas of your life.
- Health
- Relationships
- Career
- Exercise
- Home Environment
- Healthy Cooking
- Finances
- Self Care
Visit us on Facebook and share a photo of your Happiness Basket or Jar and throughout the year we will celebrate our Happiness together.
