nutrition

Indonesian Cabbage Salad

Indonesian Cabbage Salad

Ingredients: Makes 6 to 8 side-dish servings
•1/2 head cabbage/napa cabbage, coarsely shredded
•4 stalks bok choy or 1 head baby bok choy, sliced into 1/4-inch pieces
•1 carrot, peeled and cut into thin rounds
•1 red bell pepper, seeded and cut into 2-inch-long thin strips

All You Want to Know About Natural Sugars

natural-sugars-resource-wellness

What are natural sugars that are not from sugar cane? Xylitol, Stevia, Agave Nectar...there are so many alternatives. What are their positive properties? And, what should you watch out for? Here is a comprehensive chart that breaks down the positive attributes as well as the limitations of natural sugars. View/Download

Primary Food

Primary Food

All that we consider today as nutrition is really just a secondary source of energy.

Think back to a time when you were passionately in love. Everything was exciting. Colors were vivid. You were floating on air, gazing into your lover’s eyes. Your lover's touch and your shared feelings of exhilaration were enough to sustain you. You forgot about food and were high on life. 

Mindful Eating

Mindful Eating

So often we eat mindlessly. We stuff food into our mouths while working on the computer, watching TV, or on the run. The pleasure of eating lies in slowing down and fully experiencing all of the elements of food. Take some time to explore each of the following during your next meal and notice the difference.

BOOST Your Immune System, PROTECT Your Health

BOOST Your Immune System, PROTECT Your Health

Practical tips on how to create and sustain a robust immune system this season and beyond!
 
The season is changing and the temperature is cooling as we enter into the drier seasons of the year. Which means our immune system will require some extra attention.
It can be scary to think about getting sick/flu with flu shot stations everywhere on the background. It's enough to drive us running to our local clinics/grocery stores or even airports for a flu shot!

Healthy Snack List | For Food Sensitivities

Healthy Snack List | For Food Sensitivities

Enjoy diversity, Eat variously, & Alternate bi-monthly!

Crunchy/crispy   
•    Apples, pears, frozen grapes
•    sweet potato chips
•    nuts and seeds: pine, macadamia, almonds, pumpkin/sunflower seeds, etc.plain carrots:       particularly the super sweet, organic baby carrots
•    crunchy crudités of veggies and dip (hummus, tabouli, vinaigrette, favorite dressing)
•    celery and almond/sunflower butter or tahini (use non-hydrogenated butter) 
•    hummus with whole GF toast, carrots, celery, cucumber,daikon,greens,seaweed sheets

Dairy Dangers

Dairy Dangers

Dairy  products  can contribute  to heart  disease
•    Whole milk dairy products are very high in cholesteroI'. Your body does not need all of this cholesterol because the liver is designed to make it for you. When you combine the large amount of cholesterol that whole milk has with the large amount of sugar (lactose) that whole milk has, your body responds by absorbing the fats and cholesterol into the bloodstream. This causes plaque' to form on the artery walls and occlusions of these arteries begin to form.

Condiment List

Condiment List

Create a condiment tray for your table so that you and your family can personalize every meal. Lazy Susans are perfect for storing all the different condiments on your table. Here are some recommended condiments worthy of experimentation. Feel free to add your favorites. (use “healthy versions” of below items)

Beans

Beans

Beans are a wonderful way to add high-quality, plant-based protein to your diet. They are high in iron, B vitamins and fiber, and are versatile enough that you may never tire of them. Beans stay fresh longer when stored in a cool, dark place (rather than on your countertop). Don’t use beans that are more than a year old, as their nutrient content and digestibility are much lower. Also, old beans will not soften, even with thorough cooking.

Largest USDA Study Of Food Antioxidants Reveals Best Sources

Largest USDA Study Of Food Antioxidants Reveals Best Sources

Artichokes and beans may not be at the top of your list of favorite foods, but when it comes to antioxidants, these veggies earn a coveted place. They are among a growing variety of foods found to contain surprisingly high levels of these disease-fighting compounds, according to a new USDA study, which researchers say is the largest, most comprehensive analysis to date of the antioxidant content of commonly consumed foods. 

SW Thai Coconut Soup

SW Thai Coconut Soup

2 stem scallion, thinly sliced
1 carrot, sliced thin
1 cup shiitake mushrooms, sliced
3 c water
1 12 ounce can coconut milk
5-6 thin slices ginger
5-6 1-inch slices fresh lemongrass
juice from one lime
1 red chili pepper (for spicy version)
1 16 ounce package tofu, chopped into 1-inch

Raspberry Salad Dressing

Raspberry Salad Dressing

Makes about 1 cups (8 servings)
2 cups fresh or frozen raspberries
2 teaspoons Dijon mustard or grain mustard
1 - 2 tablespoon balsamic vinegar
1 tablespoon finely chopped fresh herbs, such as thyme or rosemary (optional) 
1 - 2 teaspoon maple syrup, or to taste
1/4 teaspoon salt, or to taste
1/4 teaspoon black pepper, or to taste

Mandarin Stir-Fry

Mandarin Stir-Fry

Makes about 4 servings
The marinade used here adds a sweet and pungent flavor to this hearty, protein-rich dish. Serve it over brown rice, quinoa, or noodles.
3 tablespoons low-sodium tamari/Braags
1 tablespoon minced fresh ginger or ginger paste
1 1/2 tablespoons pure maple syrup
1 1/2 cups drained cooked or canned