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 grain. 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.
Most people I have spoken with have found the heat waves of this summer to have 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 dinner. 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 sitting 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.
Certain 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.
Banana-Sweet Potato Shake
Directions: Put all contents below in a NUTRiBULLET or blender
– 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.