Magnesium Rich Foods…

There are over 600 chemical reactions that depend on magnesium. Fatigue, anxiety,magnesium-foods muscle cramps and even respiratory problems can be caused by a deficiency. The daily requirement for adults and teenagers ranges between 310 to 410 milligrams daily. Addition of certain foods to your diet can provide you with an adequate amount of this mineral. 

–       Almonds 75 mg. 1 oz.
–       Banana 32 mg.
–       Dark leafy green veggies 157 mg. 1 cup
–       Avocado 58 mg.
–       Yogurt 47 mg. 1 cup
–       Pumpkin Seeds 325 mg. ½ cup
(enough to fill your  daily requirement)

 

Teff…

Great for endurance and contains a healthy vegetarian source of iron, Teff originated some 3,000 years ago in Ethiopia. North Africans consume about 15% of their diet from this teffgrain. It is the size of a poppy seed and provides slow burning energy especially for runners. Iron deficiency is especially high among female runners and Incorporating Teff into a diet may be the solution. This ancient whole grain has been showing up in pastas, protein bars and pancake mixes. It also has a high protein content and can be eaten by people who are gluten intolerant. Try substituting it for a hot cereal in the morning.

3 ways to Eat Healthier…

  1. Go Meatless more often-use beans as your replacement for a protein source at least 1 or 2 times a week. They are a fraction of the cost of meat and work well withBeans, nuts fruit whole grains, soups and salads.
  2. Snack Smarter-nuts compliment fruit. Together they make up a snack that contains a healthy amount of protein, fat and carbohydrates. Nuts can be bought in bulk which is more economical if you are on a budget.
  3. Shop in Season-Look for fruits and vegetables that are in season. Out of season produce is not only more expensive but it may prove to be less nutritious since it has to be picked earlier to enable it to be transported.

Too Hot To Cook…

Most people I have spoken with have found the heat waves of this summer to Too hot Puppyhave completely drained them. As a result, many have found themselves leaning on takeout, consuming too many calories and having absolutely no desire to take the time to prepare something healthy to eat. If you find yourself slowing down in the heat maybe it is better to consider eating lighter and preparing easier simpler meals. Cooled foods can have a beneficial effect on body temperature. Having a bowl of cold gazpacho, potato or borsch soup with a bean salad and a piece of whole grain bread can make a great lunch. Canned wild salmon or sardines with slices of avocado, a little mustard and a stem of grapes can work well as a light Too Hot Soupdinner. Shakes made from scratch should contain a healthy amount of protein, fat and carbohydrates and will taste more like a malted then a replacement meal. Consider left over chicken or baked salmon cold over a bed of lettuce and spinach with some cherry tomatoes, berries, pecans in an olive oil and vinegar dressing. Steamed veggies, beans, pignoli nuts and grain with lemon, olive oil and basil left in the fridge are great as a quick snack. Stock up on organic canned beans, frozen vegetables, and quinoa (15 minutes to prepare) for last minute hunger attacks. Granted summer is for Too Hot cafesitting in a café, relaxing and having a great meal outdoors and it should be. But if you find yourself just wanting to stay home and lounge on a comfortable chair these are simple ways to throw together a truly healthy and extremely tasteful meal. Most important stay hydrated. Dehydration will make you crave sugar. Incorporate melons, cucumbers, strawberries and tomatoes in your diet.  They are a few of the foods that contain over 90% water.  Most of all don’t stress out about maintaining a healthy diet. Preparing balanced, healthy meals and snacks does not have to be time consuming.

Weight Loss Tip-Add a Little Zest…

  wine vinegarCertain additions to your way of eating can prove to be less expensive, more flavorful and low calorie. Here are three suggestions.

1.Combine red wine vinegar with thyme and parsley, heat and saute’ your chicken.

2.Grate orange rind avoiding the white and add to oil and vinegar as part of your salad dressing.

3.Dried figs are a great addition to pancakes, omelettes and cereal.

Bone Broths…

There was a time when bone broths were part of every meal in our country. Today with all the artificial meat flavorings in processed food, few of us realize why we should consume bone brothsthem. Bone broths strengthen the collagen in our joints as well as the lining of the small intestine to allow only essential nutrients to pass through. Bones are inexpensive and can eliminate the need for costly pieces of meat. Another major benefit is that they aid the liver in eliminating toxins from the body.
 

Meal replacement shake…

Banana-Sweet Potato Shake
Directions: Put all contents below in a NUTRiBULLET or blenderSweet potato shake
– 1/2 steamed sweet Potato
– 1/2 cup coconut water
– 2 heaping tablespoon of plain yogurt
– 1 tablespoon almond butter
– 1 Scoop Whey protein powder
– 1/2 teaspoon of real vanilla
– 1/4 teaspoon ginger
– 1/4 teaspoon cinnamon
– 1 medium sized frozen banana
– 1 teaspoon flax seed
* People who are lactose intolerant may not have a negative reaction to whey protein. Whey can be substituted for pea or hemp protein. The yogurt can also be eliminated.

Kangkong…

Kangkong is also called water spinach, swamp cabbage and morning glory. This leafy Kangkonggreen vegetable originated in Asia. It favors tropical and sub-tropical growing conditions.
It thrives on humidity and is often found growing freely along river banks. The flower can either be pink or white. It requires little maintenance and can be grown here in pots as long as it has plenty of sun and the soil is always kept moist. It is extremely high in mineral content. Kangkong is Kangkong flowersrecommended for people with anemia and also for pregnant women who may require more iron in their diets. It can have a mild laxative effect if too large a quantity is consumed so it is also beneficial for those suffering from constipation. If you don’t possess a green thumb, you can purchase it in most Asian food stores.

Why a Protein Rich Breakfast?

The typical American diet is often a breakfast overloaded with carbohydrates. This is not true at dinner where we tend to eat three times the amount of protein then we consume at protein breakfastbreakfast. Most dieters are told to cut carbohydrates if they desire to lose weight. However, consuming a healthy protein rich breakfast can be more beneficial. It can prevent sugar spikes throughout the morning which in turn will prevent unwanted cravings for snacking on unhealthy foods.

COFFEE FLOUR…

Coffee CherriesThe process of harvesting coffee beans results in a considerable amount of waste from the remaining part of the plant. Coffee beans are actually seeds from a red fruit known as coffee cherries. Once the beans are extracted, a small amount is used to make tea but most of it is usually discarded. As little as two years ago it was discovered that this waste could be made into what is know as coffee flour. This resulting flour is gluten free, rich in iron, extremely high in fiber, has no caffeine and has a sweet dried fruit flavor. It does have to be mixed with other grains to give it more texture. Farmers will be able to increase their income by 30 to 50 % since they already have this existing coffee waste on their land.