by Melanie Albert, Founder & CEO Experience Nutrition Group, LLC, Nutrition & Food Expert, Author, Speaker
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
Almost all avocados in the US grow in California in 6,000 acres, Some avocados grow in Florida
The most common avocados in the US are Hass avocados. The Mother tree is still standing in California
Hass avocados are sometimes called Alligator pear since they are so rough
On Super Bowl Sunday, we eat 8 million pounds of guacamole in our country
Try this simple Avocado Salsa Recipe and make your own guacamole this weekend!
Experience Nutrition: 9 Ways 90 Days: Top 10 Healthy Super Bowl Recipes: 1: Avocado Salsa
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.
by Melanie Albert, Nutrition & Food Expert, Author, Speaker, Integrative Nutrition Health Coach
I’ve been enrolled in a Professional Plant-based Culinary Certification Course with Rouxbe. This week, one of my creations was Raw Crackers which are so incredibly tasty and beautiful that I’m sharing the recipe, and step-by-step raw food process with you. Once you make these crackers, I have a feeling that you’ll never want to eat processed crackers again. Enjoy!
Raw Dehydrated Organic Flax Seed & Almond Crackers
SIMPLE INGREDIENTS
Simple Ingredients MIse en Place
¾ cup golden flax seeds, ground, then soaked in 1.5 cups of water
¾ cup raw almonds, soaked for 2 to 3 hours, until soft, drained
1 ¼ cup yellow bell pepper
2-3 green onions, chopped
¼ cup sun-dried tomatoes, soaked and drained (use my own dehydrated Roma tomatoes)
1 ½ TBSP onion granules
1 tsp sea salt
SIMPLE STEPS: Make the Batter
Blend flax seeds and almonds in food processor until smooth
Blend all remaining ingredients (separate from flax seeds and almonds) in food processor until smooth
Add the vegetable ingredients to the flax seed/almond mixture, and fold to thoroughly combine
SIMPLE STEPS: Dehydrate the Crackers
Set dehydrator at 115 degrees (I use an Excalibur, which I love!)
Evenly spread mixture, less than ¼ inch thick, on a non-stick dehydrator sheet (or parchment paper)
Dry in dehydrator for 2 to 3 hours, then score into crackers
Dry for another 2 to 3 hours, then flip crackers onto dehydrator trays (without the parchment paper or non-stick dehydrator sheet)
Love this quote from author, restauranteer, and activist Alice Waters, who has been a “healthy food” leader and innovator for decades. Her perpective captures the concept of Intutive Eating & Cooking…
9 Ways 90 Days Favorite Food Quote
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.
Top 4 Tips to Eat & Cook Intuitively to Reach Your 2015 New Year Eating & Weight 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.
Intuitive Cooking Experience: Shop at a Farmers Market
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
By Melanie Albert, Founder & CEO, Experience Nutrition. Nutrition and food expert, author and speaker. Certified Health Coach.
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.
Melanie Albert: Intuitive Eating at Spirit of Yoga in Tempe, Arizona
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: 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!
By Melanie Albert, Nutrition & Food Expert, Author and Speaker, Certified Health Coach
Kale is the rage with raw salads, kale chips and smoothies. But, what about collard greens? I’m taking a Professional Plant-based Culinary Certification Course with Rouxbe, where we experimented with different ways to prepare kale. As an option, I decided to use some of the same techniques with collard greens.
On top of that, Reed avocados were available at Whole Foods Market this week, so I decided to try one. About 90% of the avocados are grown in California and about 90% of those are Hass avocados. The Reed avocado variety generally grows later in the season, are larger and rounder than Hass avocados, have a thick skin, and contain more monounsaturated fat and thus are creamier than Hass avocados.
Scroll down for the 9 Ways 90 Days Recipe: Organic Collard Greens with Reed Avocados & Lemon Cucumbers
Organic Collard Greens with Reed Avocados & Lemon Cucumbers Recipe This recipe was inspired by the lemon cucumbers from this week’s farmers market in Ahwatukee Arizona, the Reed avocado and collard greens.
Ingredients • 3-4 large collard greens leaves, chopped • 1 Reed avocado • 1 lemon cucumber • 4 small heirloom tomatoes • ½ red pepper • 3-4 green onions • 1 TBSP fresh lemon juice • 1 garlic clove, finely minced • Fresh lemon basil, to taste • Fresh lemon thyme, to taste • Sea salt
Simple Steps • Chop all the vegetables • Squeeze the avocado into a bowl • Add collard greens, lemon juice and sea salt to the avocado • Massage the collard greens for about 3 minutes • Add the fresh garlic, lemon cucumber, red pepper, green onions and gently toss • Add the fresh lemon basil and lemon thyme and gently toss • Enjoy this delicious & refreshing salad
Come on over to our Facebook page, and post your avocado & collard greens creations: www.facebook.com/9Ways90Days
By Melanie Albert, Nutrition & Wellness Expert, Author and Speaker, Founder & CEO Experience Nutrition
To further my cooking expertise for myself and my clients in speaking engagements, cooking classes and writing, I’m enrolled in a Professional Plant-based Cooking Certification with the Rouxbe Cooking School. I am definitely learning amazing skills, such as knife skills, and new ways to prepare simple, healthy, beautiful food.
This week, I learned something totally new: Sweating vegetables. Why do we even sweat veggies and how do we do it? I learned that sweating veggies is the first step in preparing the flavor profile of a dish, it’s a dry heat method of cooking and a very gentle way to cook. Patience is key.
EXPERIENCE NUTRITION 9 Ways 90 Days Organic Veggie Sweat Recipe
The recipe I prepared for my class was local organic veggies with quinoa. Within “9 Ways to Enjoy Food & Life” eating real food, cooking simple meals, and eating local, in-season produce are important. So, this recipe is perfect.
Ingredients
Approximately ½ cup of each of the following organic veggies:
• Onion
• Fresh garlic cloves
• Carrots
• Red pepper
• Celery
• Squash
• Quinoa cooked in a home-made veggie broth
• Plus, Olive oil, sea salt
Simple Steps
• Mince all veggies
• Place olive oil, onion and a pinch of sea salt in sauté pan, turn stove on medium-low and cook until translucent, about 5 minutes. It’s important to be very patient, with the gentle slow heat, and do let the pan get hot enough to hear sound (that’s the moisture of the veggies).
• Add in the carrots, celery and fresh garlic, and again cook until the veggies are a little soft.
• Add in the red pepper and cook until soft.
• Add in the squash and cook a little. (I prefer a little crunch in squash, so I only cooked it about a minute).
• Fold the quinoa into the sauté pan
• Enjoy!
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.
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
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%.
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
o¾ cup hot (not boiling) water
o1 TBS dry yeast
o½ TBS honey
o2 TBS organic olive oil
o2 cups organic spelt flour
o½ tsp sea salt
·Simple Steps
oPre-heat oven at 450 degrees
oPut 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
oPut 2 cups sprouted spelt flour in bowl with ½ tsp sea salt
oAdd the water with yeast into the flour
oBlend 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
oSplit 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)
oAgain, split the dough into 2 sections and spread it onto a pizza brick or silicon sheet with your hands
oBake for 5 minutes, check it, bake for another 5 minutes
oEnjoy your flat bread with olive oil and/or balsamic vinegar, or just plain
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.
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 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!
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.”
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.
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
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.
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?
