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Tag: Enjoy Food
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9 Ways 90 Days Food Quote
9 Ways 90 Days Food Quote
9 Ways 90 Days Food Quote -
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
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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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Our Country is Sick & Confused About Food
by Melanie Albert, Nutrition & Food Expert & Author, Founder & CEO, Experience Nutrition
America is Sick & Confused about What to Eat America is Sick & Confused about Food. Our country is sick with epidemic levels of obesity, heart disease, and diabetes and many live in pain. An estimated 45 million people are on diets each year. The food in our country has changed dramatically with processed food and fast food over the last 50 years. Many in our country today do not eat at home and do not know how to cook. People are also confused about what to eat. There are so many different food pyramids and 100s of different dietary theories in the media.
Status of Health in America Today. There are huge problems in our country today. Our country is sick with epidemic levels of obesity, heart disease and diabetes with many people living in pain. An estimated 45% of people are on diets, which do not work. Even professional athletes experience many of the same health concerns as the general public.
Growth of Processed Foods. The food in the U.S. has changed dramatically with the consumption of processed foods and fast foods negatively affecting the health of our nation. McDonald’s opened in the U.S. in 1955 and today one-fourth of the population of our country eats fast food every day. Furthermore, Americans eat 31 percent more packaged food than fresh food, and they consume more packaged food per person than their counterparts in nearly all other countries.
Changed Eating Habits. In addition to the food eaten in the U.S., people’s eating habits have changed dramatically. Today, people are eating while watching television, driving or working and many do not know the basics of eating at home.
Confusion About Shopping and Preparing Food. People are so accustomed to eating out, eating on the run, grabbing quick processed foods or microwaving a meal, that we have lost our skill of shopping for and preparing real food.
