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Tag: Action plan
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9 Ways 90 Days: Why We Need Carbs
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.”
9 Ways 90 Days: Eat Whole Grains 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:
- The body’s main source of fuel
- Easily used by the body for energy
- Needed for the central nervous system, kidneys, brain and muscles (including the heart) to function properly
- Stored in the muscles and liver and later used for energy
- Vital to intestinal health and waste elimination
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?
- It has not been processed (made into other food products like flour, cookies, bread or crackers)
- It is a whole food and includes the germ and bran
- It is considered a “good carb”
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.
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This is Me! I am Creative. Thanks Huffington Post!
By Melanie Albert, Nutrition & Wellness Expert, Author, Speaker, Founder & CEO Experience Nutrition
9 Ways 90 Days: Live Your Passion 18 Things Highly Creative People Do Differently
Recently, I had the pleasure to hear Arianna Huffington, founder of The Huffington Post, speak at an Institute for Integrative Nutrition Conference and I loved her passion and humor. So glad to see the article on The Huffington Post, “18 Things Highly Creative People Do Differently.” I’ve always believed that one of my key strengths is my creativity and that I think and build ideas in new ways. But, WOW, when I read this article, so many other attributes of my life are in-sync with the umbrella of creativity.
I’m sharing this because finding your passion and living the life of your dreams is essential for happiness. Within the Food & Life 9 Ways 90 Days program, in Way #9 “Live Your Passion” we offer powerful exercises to help you live the life of your dreams.
Back to The Huffington Post article, the 18 things highly creative people do differently are:
1. Daydream
2. Observe anything
3. Work hours that work for them
4. Take time for solitude
5. Turn life’s obstacles around
6. Seek new experiences
7. “Fail-up”
8. Ask the big questions
9. People watch
10. Take risks
11. View life as an opportunity for self expression
12. Follow true passion
13. Get out of their own heads
14. Lose track of time (get into the flow)
15. Surround selves with beauty
16. Connect the dots
17. Constantly shake things up
18. Make time for mindfulness
To read the entire article, click here.
Your Action
Think about your key strengths or passions and notice how they affect your life.
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9 Ways 90 Days: 6 Reasons Why Dark Chocolate is a Good for You Superfood
by Melanie Albert, Nutrition & Food Expert, Author, Speaker, Founder & CEO Experience Nutrition Group
Excerpt from book, “Enjoy Food & Life. 9 Ways 90 Days Step-by-step action plan for healthy eating & living.”
BOOK PRE-SALE NOW www.9ways90days.com
9 Way 90 Days: Why Dark Chocolate is Good for You Why Dark Chocolate is Good for You
1. Good for Your Heart
- Studies show that eating a small amount of dark chocolate two or three times each week can help lower your blood pressure.
- Dark chocolate improves blood flow and may help prevent the formation of blood clots.
- Eating dark chocolate may prevent arteriosclerosis (hardening of the arteries).
2. Good for Your Brain
- Dark chocolate increases blood flow to the brain, so it can help improve cognitive function. Dark chocolate also helps reduce risk of stroke.
- Dark chocolate also contains several chemical compounds that have a positive effect on your mood and cognitive health. Chocolate contains phenylethylamine (PEA), which encourages your brain to release endorphins, as a result eating dark chocolate may make you feel happier.
- Dark chocolate contains caffeine, a mild stimulant. However, dark chocolate contains much less caffeine than coffee. A 1.5 ounce bar of dark chocolate contains 27 mg of caffeine, compared to the 200 mg found in an eight ounce cup of coffee.
3. Helps Control Blood Sugar
- Dark chocolate helps keep your blood vessels healthy and your circulation unimpaired to protect against type 2 diabetes.
- Flavonoids in dark chocolate help reduce insulin resistance by helping your cells to function normally and regain the ability to use your body’s insulin efficiently.
- Dark chocolate also has a low glycemic index and glycemic load, meaning it won’t cause huge spikes in blood sugar levels.
4. Full of Antioxidants
- Antioxidants help free your body of free radicals, which cause oxidative damage to cells. Free radicals are implicated in the aging process and may be a cause of cancer, so eating antioxidant rich foods like dark chocolate can protect you from many types of cancer and slow the signs of aging.
5. Contains Theobromine
- Theobromine, which has been shown to harden tooth enamel.
- That means that dark chocolate, unlike most other sweets, lowers your risk of getting cavities if you practice proper dental hygiene.
6. Dark Chocolate is High in Vitamins and Minerals
- The copper and potassium in dark chocolate help prevent against stroke and cardiovascular ailments.
- Iron in chocolate protects against iron deficiency anemia
- Magnesium in chocolate helps prevent type 2 diabetes, high blood pressure and heart disease.
ACTION: Eat some good organic dark chocolate with 72% cocao. If dark chocolate is new to you, try it with 55%.
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9 Ways 90 Days: Simple Organic Sprouted Spelt Flatbread Recipe
By Melanie Albert, Nutrition and food expert, author, speaker. Founder & CEO, Experience Nutrition Group
A few years ago I discovered that I was sensitive to gluten (the protein in grains like wheat, barley and rye). By exploring different grain flours, I’ve found that I’m not sensitive (no hives, no bloating, no headaches) to the Organic Sprouted Spelt Flour by One Degree Organic Foods. During the last few months, I’ve traveled with this flour and have made organic flat bread with 15 pounds of it. Have fun making your own flatbread.
Organic Sprouted Spelt Flatbread Recipe
· What You Need
o ¾ cup hot (not boiling) water
o 1 TBS dry yeast
o ½ TBS honey
o 2 TBS organic olive oil
o 2 cups organic spelt flour
o ½ tsp sea salt
· Simple Steps
o Pre-heat oven at 450 degrees
o Put 1 TBS dry yeast into ¾ cup hot water, add ½ TBS honey and ½ TBS olive oil. Let it sit for about 10 minutes
o Put 2 cups sprouted spelt flour in bowl with ½ tsp sea salt
o Add the water with yeast into the flour
o Blend with a fork a few minutes, then knead with your hands another few minutes. Only knead for about 4-5 minutes total. Otherwise the flatbread will be tough. If the dough is sticky, add more flour. If it’s dry, add more water
o Split the dough in half. Place 2 balls of dough into a bowl which has coated with organic olive oil, and cover for about 2 hours (to rise)
o Again, split the dough into 2 sections and spread it onto a pizza brick or silicon sheet with your hands
o Bake for 5 minutes, check it, bake for another 5 minutes
o Enjoy your flat bread with olive oil and/or balsamic vinegar, or just plain
Come over to Facebook www.facebook.com/9ways90days and post your photos or ask questions.
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9 Ways 90 Days: Learn to Eat Local
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
9 Ways 90 Days: Farmers’ Market Berkeley, CA Great Reasons to Eat Local
- Locally grown produce is fresher, tastes better and lasts longer – It’s farm-fresh, just picked, unlike food in our grocery stores that travels an average of 1,500 miles.
- Eating local keeps us in touch with the seasons – We eat foods when they are at their peak taste, most abundant and importantly foods that grow where we live are generally what our body needs at time of the year. For instance, when it’s summer-time, much of the available food, like strawberries and watermelon tends to be light, water-rich and cooling.
- You can support your local economy.Shop at your local farmers’ market or Join a CSA (Community Supported Agriculture).
- It’s better for environment – Eating local does means your food is not traveling long distances to reach you.
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.
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9 Ways 90 Days: Hummus Recipe, Just like the hummus we served at the Super Bowl XLIV in Miami
by Melanie Albert, Nutrition & Wellness Expert, Author, Speaker, Founder & CEO Experience NutritionExcerpt from book, “Enjoy Food & Life, 9 Ways 90 Days Step-by-step action plan for healthy eating & living.”
9 Ways 90 Days Organic Hummus Recipe: Just like Super Bowl VIP Party in Miami 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
- 2 cups cooked or canned chickpeas (garbanzo beans)
- 1 can Eden organic garbanzo beans with kombu
- Or, If you have time, 1 cup cooked garbanzo beans (soak beans overnight, cook for about 50 minutes with ½ strip kombu seaweed)
- 1/3 cup chickpea water
- 3 tablespoons tahini (sesame seed paste or sesame seeds)
- 3 cloves garlic
- 2 TBS fresh lemon juice
- ¼ tsp black pepper
- 1/8 tsp cumin
- 1/8 tsp coriander (seeds from cilantro)
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!
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9 Ways 90 Days: 5 Simple Ways to Eat Kale.
9 Ways 90 Days Eat Kale 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.”
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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: 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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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 to Enjoy Food & Life
The 9 Ways to Enjoy Food & Life
1. Hydration
2. Organic Roots & Greens
3. Snacks, Superfoods & Smoothies
4. Right Fats
5. Plant Protein
6. Whole Grains
7. Be Active
8. Self Care & Relationships
9. Live your Passion
