Food Focus: Greens

Hello Healthy and Wealthy Friends!  Happy April 1st!  No fooling around here today.  I am serious about your health, wellness and happiness!

Just last month, I talked to you about how important it is to "GO GREEN" in your diet.  This month, I really want you to consider actually doing it.  If you read my latest newsletter, you know I suggested you do a little spring cleaning this month.  Not just your home, but your physical body as well.   One of the best ways to do that is by incorporating leafy greens into your daily routine.  Greens are some of the easiest and most beneficial vegetables can cook and eat.  Densely packed with energy and nutrients, they grow upward to the sky absorbing the sun's light while producing oxygen.  Members of this royal green family include kale, collard greens, Swiss chard, mustard greens, arugula, dandelion greens, broccoli rabe, watercress, beet greens bok choy, napa cabbage, green cabbage, spinach and broccoli.

How do greens benefit our bodies?  They are very high in calcium, magnesium, iron, potassium, phosphorus and zinc, and are a powerhouse for vitamins A, C, E and K.  They are crammed full of fibger, folic acid, chlorophyll and many other micronutrients and phytochemicals.  Their color is associated with spring, which is a time to renew and refresh vital energy.  In traditional Asian medicine, the color green is related to the liver, emotional stability and creativity.  Greens aid in purifying the blood, strengthening the immune system, improving liver, gall bladder and kidney function, fighting depression, clearing congestion, improving circulation and keeping yoru skin clear and blemish free.

Leafy greens are the vegetables most missing from the American diet and many of us never learned how to prepare them. Start with the simple "Shitake and Kale" recipe that is posted today on my facebook page. Then each time you go to the market, pick up a new gree to try. Soon you'll find your favorite greens and wonder how you ever lived without them.

 

Feelin' Green: Part 3: Energetic Kiwi-Pineapple Salsa

Everybody is feeling green today.  It's St. Patrick's Day, and whether you agree or not, you're an honorary Irishman (smile).  So, kick back and enjoy the day with this delightful, Energetic Kiwi-Pineapple Salsa recipe.  What's so energetic about it?   The little mean, green powerhouse kiwi!  As I mentioned on Friday, just 2 of these guys is only 100 calories, has more potassium than a banana, more Vitamin C than an orange and more fiber than a bowl full of bran flakes.  They are the perfect on-the-go snack that can give you a energy boost anytime of the day.  They also are very delicious and versatile when it comes to cooking and baking.  Try this salsa recipe with the kale chips I told you about yesterday and wow your family and friends.  They probably won't realize the combo is so good for them because they taste awesome!

Ingredients

• 2 (8-oz.) cans pineapple tidbits, drained (you can use fresh pineapple too if you like)
• 2 kiwifruit, peeled and diced
• 2 tablespoons fresh cilantro leaves, minced
• 2 tablespoons fresh lime juice
• 1 teaspoon minced jalapeño pepper
• Salt to taste

Preparation

1. Stir together first 5 ingredients; add salt to taste.

Food for thought:

This recipe is really, really low in calories.  So don't sweat it.  Just eat it!  It's all about getting good things in your body and eating until you're almost full, not miserable.  Drink water before and after your meal/snacks.  Not during.  You'll get fuller faster, stay fuller longer and not want to crunch and munch on unhealthy, sugary, salty and fatty foods. 

Feelin' Green: Part 2: Krispy Kale Chips

 

Good Evening healthy and wealthy friends.  I hope you are having a super Saturday! As I promised yesterday, here's a tasty green recipe I simply adore!  It's for my Krispy Kale Chips.  They are super delicious, nutritious and great for those of us who crave crunchy and salty snacks.  They only problem is you feel like you can't stop eating them!  But don't worry.  You can eat a ton of these and still not rack up the calories, salt and sugar in a bag of potato chips.  Seriously, give them a try and let me know what you think.  Oh, and that frosty drink next to the bowl of kale chips is a berry-mango smoothie I whipped up.  What a great treat this was last night.  I think I may have it again tonight!

 

 

Ingredients:

 

- 1 bunch of fresh kale greens

- Olive Oil

- Your choice of seasonings

 

 

 

Directions:

 

1.  Preheat oven to 350 degrees:  Lightly coat a non-stick cookie sheet with cooking spray or line with parchment paper.

 

2.  Take your bunch of kale and separate leaves from stems (I like the stems so I left them on).  Wash and thoroughly dry the kale.  Then transfer to cookie sheet.

 

3.  Drizzle with olive oil and your favorite seasoning.  Try to use salt-free/sugar-free seasoning - we are trying to keep this healthy!!)  Himalayan or Celtic salt are also OK to use since these are salts that are good for you.

 

4.  Bake for 10-15 minutes until the edges of the leaves are "krispy" and little brown but not burnt.

 

5.  Enjoy!

 

 

 

Makes roughly 6 servings.  Calories will range from about 40 - 50 per 1 cup serving; this depends on the amount of oil and the type of seasoning you use.  Don't even sweat the fat - it will be a minimal amount anyway, plus it's olive oil - a good source of mono-unsaturated fat. 

 

 

 

Tomorrow I'll share an energy boosting, kiwi salsa recipe you'll simply adore!

 

 

 

 

 

 

 

 

 

 

I'm Feelin' Green...but that's okay! It's All Good!



Green, leafy vegetables and fruits - Should be 60% of your daily diet

I just can't get enough green things these days. Yeah, money ranks right up there, but I'm talking about food! I actually crave every green, leafy veggie and fruit you can think of. From collard to kale, from apples to kiwi, every day I make sure to get these bad boys in my diet. In fact, I aim for making fruits and veggies 60% of my daily diet. And if I may offer a suggestion (cuz' that's what I do - LOL!), you should start feeling green too!

Green is not just for St. Patrick's Day, although I do enjoy the Chicago River when it's fashionably dyed a darker green that it already is this time of year (ha!). We should incorporate the color in our daily diet. Plant-based foods are essential for our health. And the most potent ones are...you guessed it, GREEN. They packed with a lot of flavor and are a nutrient powerhouse! The have tons of vitamins and minerals and even protein. They help keep you feeling alive, fresh and clean (literally). They're great for clearing up respiratory problems, digestive issues and boosting energy. My two favorite glorious green foods are Kale and Kiwi - not together necessarily, but as I'm typing this, the pair may combine efforts for a scrumptious salad.

Why Kale? Kale is so versatile. You can enjoy it cooked or raw, lightly stir-fried, baked, as a condiment on a sandwich or the centerpiece of a really, super-duper smoothie. This "new beef" of greens is low in calories (1 cup = 36 calories), high in fiber, has more calcium than milk, an excellent source of antioxidants and a great source of vitamins A and C.

And that little mean-green kiwi isn't short-stopping either! The kiwi packs more potassium than a banana. It's also a superb go-to item when your energy needs a boost. Just 2 kiwi will only cost you 100 calories so it's the perfect afternoon snack, salad topping or smoothie ingredient.

If you'd like to learn more about why it's so important to really feel green in your diet or if you energy level needs a boost, please contact me today to schedule your free initial consultation. You can log onto www.ritechoicenutrition.com for more information


I hope you enjoyed these healthy and wealthy nuggets. Tune in tomorrow for some great Kale and Kiwi recipes!

Have a great Friday!



Dream Big, Live Big and Enjoy the Journey



"I'd rather be a failure at something I enjoy than a success at something I hate."

                                                               

         -George Burns

 

 

I am sitting here at my desk on this beautiful Monday morning just thinking and thanking God for all He has blessed me with over my life - particularly this day.  I am healthy and alive - two of the biggest gifts anyone should be overjoyed to have.  And with this being the first Monday since March 2012 that I haven't had a school assignment, modules to listen to and study and a test to take, I began to feel a little bit out of sorts, like I didn't know what to do or what could be headed my way.  My graduation from nutrition school is this Friday and I'm starting to get those doubtful thoughts in my mind - you know the ones you get when you embark on something new.  "Is this really going to work?"  "Did I make the right decision by starting this journey?"  "Can this be successful?"  That's when it hit me.  The words of the man who played God for many years - Mr. George Burns.  I have his quote hanging over my desk.  "I'd rather be a failure at something I enjoy than a success at something I hate."  And just for a moment, those words of wisdom and encouragement escaped me.  So I began to think about the journey getting to this point in my life.  The ups, the downs, the wins, the loses.  I then examined how I feel today versus a year ago in my life - and you know what? 

 

I FEEL AWESOME!!!

 

 

 

 I won't go into all the particulars.  Wait for the book (LOL!).  But I will say this.  I didn't let anyone or anything limit my dreams.  I believed in myself and trusted God to see me through.  I continued to speak words of faith over my life and surrounded myself with positive people, events, books, media programs and music.  No Negative Nellies Allowed!!!  No matter what problems/challenges I may have face, I know they are only temporary and are shaping me to become a better and more brilliant specimen of my former self.

 

Remember this:  Life is short.  I don't care if it's 1 year, ten years or a hundred or more years.  It never seems like there's enough time for anything these days.  So stop procrastinating.  Get focused, take risks and do all the things you have been dreaming or wishing you could do.  And remember to bless people along the way and enjoy your journey.  God sees your hidden treasures and wants to bring them out of you.  You just have to trust He'll make your dreams a reality!  He wants you to live healthy and wealthy for an eternity!

 

 

 

 

 

 

 

Coconut and Almond Protein Pancakes

Happy Thursday!!! Today's entry is a A "Rite Choice Nutrition" Recipe Favorite.  Check this one out from one of my healthy and wealthy peeps!  Coconut and Almond Protein Pancakes.  So, so, yummy and you don't have to feel guilty about enjoying them because they pack a powerful protein punch!  Click on the link below for the full recipe.  This is yet another deposit to your health and wealth accounts.  Enjoy!

Female Health Motivation: Coconut and Almond Protein Pancakes: Prep time : 5mins Cook time: 2mins: per pancake Makes 3 pancakes    Ingredients:   Traditional Oats, 40 g Ground Almonds, 1...

Sweet, Sweet Sleep

Good afternoon my healthy and wealthy friends.  Wherever you are, I hope you are having a brilliantly and wonderfully blessed day.  I plan on keep today's post short and sweet - because there's a queen-size, pillow-top mattress and three fluffy down-feathered pillows awaiting me.  That's right, I am headed for a siesta as soon as I finish writing.  Yes, it's the middle of the afternoon - no I am not sick.  But when your body tells you to "lay it down" you need to listen.  Even if I don't fall asleep, I am taking time to stop and rest so I don't collapse and fallout.  I feel great.  I've been really busy getting my arms back in shape after 3 major surgeries in 9 months and I'm also prepping for my Eating For Energy Workshop this Thursday, February 9, 2013 at Accelerated Rehabilitation Center, 8658 S. Cottage Grove in Chicago - starting at 6:30pm (shameless plug - but join me if you can).  And I also have a half-dozen appointments between tomorrow and Saturday.  So you see, a girl needs her rest!  And you probably do too!  It's so important that we get at least 6 to 9 hours of sleep every single night - and take naps when the feeling hits you (20 to 30 minutes only! - You don't won't to ruin your bedtime).  Anything less than that is a huge problem.  You'll not only experience fatigue or lack of energy, but lack of sleep has been linked to depression, obesity, high blood pressure, headaches, blood sugar swings and many other unnecessary health problems.  The U.S. Centers for Disease Control estimates nearly 40 million American suffer from lack of sleep.  Are you a part of the statistic?  Find ways to "fit out" instead of "fitting in".  Simply put, do something out of the ordinary - kick the status quo in the can and walk in a zig-zag instead of the mundane straight line.  Stop depriving yourself of this essential element of living a healthy and wealthy life - SLEEP!  Enough said, I'm going to bed!  Ciao!