Everything listed under: healthy

  • Pantry Makeover: Stock Up on Healthier Staples

    We’ve all been there. It’s 6:45 pm (or 7:45 or…10) and you’re wondering what on earth to eat for dinner. Here’s the good news: with a little planning, you can hunger-proof your pantry and make it easier to create fast and good-for-you meals with staples you always have on hand!

    A healthier pantry starts with some of the same basics that build a wholesome plate: whole grains, beans, nuts, seeds and healthy flavor boosters such as vinegar and low-sodium soy sauce.

    Whole Grains

    Whole grains are packed with nutrients and many are packed with fiber, too. Use brown rice, quinoa or bulgur as flavorful foundations for Mighty Bowls like this one with pinapple and ginger. Barley and brown rice are tasty, but take the better part of an hour to cook, so be sure to stock up on some quick-cooking varieties like bulgar or quinoa for busy days. (Frozen grains can be a lifesaver when you’re pressed for time too.)

    Don’t forget about whole grain pasta. Two ounces (dry) of whole wheat spaghetti or linguine, for example, can deliver about 6g protein, and it’s perfect for pantry meals like Puttanesca Pasta or Quick Italian Spinach and Pasta Soup.

    Beans

    Beans provide a shelf-friendly source of protein, fiber and phytonutrients. Cooking dried beans from scratch is easy (though it takes some time at the stovetop) and affordable, while canned beans are key for convenient meals on the fly. With plenty of beans in your pantry, you can whip up salads, burritos, Quick and Easy Veggie Chili or Simply Delicious Homemade Hummus.

    Nuts and Seeds

    They may be small, but nuts and seeds pack a powerful wallop of flavor and texture. Although they tend to be high in fat (and, therefore, calories), it’s primarily monounsaturated and polyunsaturated fat, and they can also offer fiber, protein and a host of vitamins and minerals.

    Nuts and seeds can work double duty, too. When you are making salad dressing, look to nutbutters and seedbutters as flavorful alternatives to other milder extracted oils. Tahini adds mellow, nutty flavor to Creamy Sesame Greens, while peanut butter makes a tasty sauce for recipes such as Sesame-Peanut Noodles.

    Flavor Boosters

    Don’t forget those indispensable ingredients that pull everything together! A short list includes low-sodium vegetable broth, no-salt-added canned tomatoes, low-sodium soy sauce, vinegars and your favorite dried herbs and spices.

    Read more on Whole Food's BLOG

    Stock up Now: 17 Healthier Pantry Staples

    Whole Grains

    • Brown rice, barley, quinoa, bulgar, millet, or rolled and/or steel-cut oats
    • Whole grain pasta

    Beans

    • Dried beans and lentils
    • Canned no-salt-added beans

    Nuts and Seeds

    • Raw almonds, cashews, walnuts, pumpkin seeds or sunflower seeds
    • No-salt-added peanut or almond butter

    Flavor Boosters + Extras

    • canned no-salt-added diced tomatoes
    • low-sodium vegetable broth
    • unsweetened plain soymilk
    • unsweetened plain almondmilk
    • mellow white miso
    • tahini
    • dried apricots, dates or raisins
    • Dijon mustard
    • a variety of vinegars or lemons and limes
    • your favorite dried herbs and spices
    • nutritional yeast
  • 4 Reasons to Add Barre Workouts to Your Fitness Routine


    If you are looking for a unique way to get fit, consider adding barre classes to your workout routine. Aficionados all over the country love the ways that barre workouts transform their bodies. With a focus on the core and small isometric exercises that tone the body until it is tight like a drum, barre classes have exploded in popularity over the last few years. If you are looking for something new to add to your fitness regimen, check out the following four reasons to add barre workouts to your fitness routine.

    1. Great for Your Core

    Fitness experts will tell you that that best thing you can do for your body is to strengthen your core. When your core is strong, it will improve your athletic performance and give you better workout results. Barre is one of the best possible core workouts. The focus on isometric exercises in barre workouts ensures that you get a total-body workout that forces your core stabilizer muscles to engage constantly. The effects of barre classes are cumulative for your core strength and endurance. When you make barre workouts part of your regimen, you will be able to hold core-centric poses like plank for minutes at a stretch.

    1. Improve Your Posture

    If you are like most people, your posture could use some serious improvement. Because many people spend a lot of time at their desks using computers, their posture is terrible. Even those who do not work desk jobs often have poor posture. Barre classes are the perfect workout for improving your posture. Many of the basic ballet movements that you perform during barre workouts require a straight spine to do them right. This focus on making your back straight during barre class will also make you more aware of how you are carrying your spine outside of class. With awareness of slumping, you will automatically adjust to hold yourself upright with good posture.

    1. Low Impact

    For anyone who has joint issues or simply wants to avoid them, barre workouts are perfect because they are low-impact. The gentle movements you perform during barre classes are very easy on the joints. The isometric nature of the movements makes them ideal for people looking for low-impact ways to get fit. As well as being good for your joints, the low-impact nature of barre classes means that your odds of being injured are low. The low-impact factor also makes barre workouts great for pregnant women.

    1. It’s a Blast

    One of the most important things you need to do if you want to stay in good shape is to look for fun ways to exercise. The fun you have is one of the primary attractions that barre workouts have to offer. The upbeat nature of barre instructors is legendary. When you combine that with the up-tempo music and the fun movements, you will have a smile on your face for much of your workout. Next time you are feeling a little down, a barre class will pick you up and get you super fit.

    Barre workouts are incredible. They will get you in shape like few other workouts. They are really fun, and having fun is half the battle when it comes to staying committed to your exercise routine. The core strengthening benefits of barre classes will also help you to perform better in the rest of your fitness pursuits. Greater core strength will also help you to get through all the mundane tasks of your life like vacuuming, doing laundry and walking the dog. Discover the fun for yourself by finding a local barre class today.

  • Earl Grey tea, poppy seeds & more!

    Earl Grey tea, poppy seeds & more! 

    Get DIY beauty tips from this Hungarian esthetician: http://ow.ly/XBc930bfi8i 

    Thanks to Pharmaca :)


  • Mornings are a little sweeter with an Apple Pie Smoothie!

    Mornings are a little sweeter with an Apple Pie Smoothie! Recipe here: http://bit.ly/2pOMWOP

  • Why Clean Eating Is Trending All Over Again.


    What is Clean Eating?

    Clean eating isn’t a diet, and it’s not about deprivation or limitation. In its simplest form, clean eating is a lifestyle that emphasizes selecting “whole foods” or “real foods” over highly processed foods. Here are some characteristics of “whole foods” that make them easily recognizable when you’re grocery shopping:

    • They are close to the original state in which they are grown or raised 
    • They spoil faster than processed foods
    • They’re things your great-grandparents would have recognized as food
    • They don’t usually have ingredient lists or, if they do, the list should be short
    • They’re often sold without packaging
    • They’re typically found around the perimeter of the grocery store 

    3 Easy Tips for Clean Eating

    1. Simpler is better. When it’s not possible to eat foods in their completely unprocessed form, select foods as close to their true form as possible. For instance, choose peanut butter with no added oils, sweeteners or salt as opposed to brands packed with sugar, salt and added fat.
    2. Start easy. When you’re starting out, try adding fruits, vegetables, whole grains and legumes to what you’re already eating rather than cleaning out your pantry. Do you typically have oatmeal for breakfast? Great, now add a topping of blueberries, strawberries, bananas or apples. Sprinkle bell peppers, mushrooms, onions, zucchini or spinach over your favorite pizza. And if you’re having a burger, add a crisp salad on the side packed with veggies and spiked with beans or a whole grain for heartiness.
    3. Plan ahead. Having a meal plan for the week makes creating a clean-eating shopping list simple. The Whole Foods™ Diet has easy-to-follow weekly menus that cover breakfast, lunch, dinner and snacks, or take a look at some sample meal plans here.
  • 3 Ways to Make Rotisserie Chicken Part of Your Weekly Meal Prep!

    Rotisserie chicken is the hero of short-cut dinners. Pick one up and you’re three quarters of the way to a quick-and-delicious meal, whether the chicken is the center of the plate or shredded for a wrap, salad or bowl

    Here are three ways to take this limited-edition Turkish-spiced bird and fly with it:

    1. Make a super-easy shwarma by shredding the meat (you can use your fingers, no knife required!) and layering it on flatbread with tahini sauce and a lemony salad of parsley and tomatoes. Serve the carrots on the side, garnished with fragrant mint for extra flavor.

    2. Go salad-style by dicing or shredding the chicken and roasted carrots and serving them over baby spinach with raisins or chopped dried apricots, a sprinkling of almonds, and a toothsome grain like quinoa or bulgur. Dress it with a yogurt or tahini dressing (store-bought or homemade).

    3. Make a Turkish rice bowl with steamed long-grain rice topped with shredded chicken, chopped roasted carrots, diced cucumber, a scoop of babaganoush, cilantro, mint and chopped pistachios. For a kick, serve it with harissa or Sriracha thinned with lemon juice.

    Got leftover meat? It’ll keep refrigerated for about three days so you can enjoy it for lunch (make sure it’s well sealed so it doesn’t dry out). Use it in a tasty wrap like Jamaican Jerk Chicken Wrap or in Spring Rotisserie Chicken Sandwiches or Tarragon Chicken Salad Sandwiches.

    And save the bones in a bag in your freezer:  Golden Chicken Broth is easy to make and excellent for soups or as a sipping broth.


  • Aromatherapy for Allergies

    Ready to try a new approach to calming allergy symptoms? Essential oils may be just the thing. “The great thing about essential oils is that all of them are anti-viral and anti-microbial, so they naturally boost immunity,” says Jessica Smith, lead practitioner at our Carlsbad store. “Because people with allergies often have low immunity, they can be a great way to support your immune health.”

    The simplest way to use essential oils is just to keep a bottle of Lavender or Tea Tree on hand, she says. “They’re the only two essential oils you can put on the skin directly, without a carrier oil,” says Jessica. “If you come in contact with an allergen, just rub a drop into your palms or anywhere else that was exposed to sanitize the skin.”

    Here are a few other ways to incorporate essential oils into your sniffle-fighting routine.

    Infused Neti Salt
    8 tbsp Neti Pot Salt
    5 drops Rosemary
    3 drops Tea Tree

    Mix in a glass jar and use 1-2 times per day throughout allergy season. “These two essential oils can also be used without salt—just add to two cups of warm water and use as a nasal rinse,” says Jessica.

    Topical Blend
    2-3 drops Peppermint
    2-3 drops Eucalyptus
    2-3 drops Lavender
    1 tsp Coconut Oil

    Mix well in a glass jar and massage the mixture into the temples, behind the ears, into the bottoms of the feet or on your chest. The peppermint helps unclog sinuses and acts as an expectorant; eucalyptus helps open up the lungs and bronchials to improve respiration; and lavender helps fight inflammation and reduce the overreaction of the immune system, says Jessica.

    Household Spray
    40 drops Lemon
    20 drops Tea Tree
    16 oz Distilled Water
    Dash White Vinegar

    Add to a spray bottle and mist on surfaces that harbor allergens to disinfect and cleanse the air—with the added benefit of infusing the air we breathe with therapeutic, immune-boosting oils.

    Get even more great aromatherapy suggestion from a Pharmaca practitioner today.

    Read more @ www.pharmaca.com/projectwellness/aromatherapy-for-allergies/

  • Albumin: An Important Marker for Kidney Patients!

    What is albumin?

    Albumin is a type of protein in your blood. If you are a dialysis patient, it is one of the key blood levels in your monthly labs. It is a general indication of a patient’s well-being. A good level is 4.0 gm/dl or higher.

    Albumin is a marker that is helpful to your doctor and dietitian when doing a monthly assessment of your nutrition and health status. Albumin levels are used as an indicator of how well you would fare if you became ill. In other words, an optimal albumin will help you to feel well and heal well.

    Albumin can be affected by a number of factors, such as:

    • Infection
    • Inflammation
    • A recent hospitalization
    • Shortened treatments
    • Catheter
    • Excess fluid gain in between treatments
    • Wounds, ulcers or legions
    • Digestive problems such as malabsorption, vomiting or diarrhea
    • High blood sugars
    • Smoking
    • Poor dental hygiene
       


  • 3 Delicious Carrot Recipes

    3 Delicious Carrot Recipes

    Written by  on  in Food & Recipes

    Run out of ideas for what else to do with these crunchy orange beauties other than eating them raw and tossing them into salads? We love this underdog veggie for their crunch factor and how they pack a nutritional punch.  Carrots are full of vitamins and minerals which are good for your health and your green smoothies.

    We love adding carrots to our green smoothies for the health factor and we also think carrots make our green smoothies taste great. We usually add raw sliced carrots to our blenders but we know that sometimes blenders just can’t take the heat from blending up their fibrous, crunchy goodness.

    If you’ve tried adding raw carrots to your hard-working machine and it just can’t get past those chunky little bits, then this one’s for you.

    5 REASONS WE’RE CRAZY FOR CARROTS!

    1. Kick Cancers A** : The chemical compounds in carrots have shown to decrease the risk of certain cancers and other chronic illnesses.
    2. Fountain of Youth: With carrots’ high amounts of antioxidants, they are a great all-nnaturalanti-aging veggie.
    3. Eye Like You: Carrots are high in Vitamin A, which help protect the health of your eyes — helping you see for years to come.
    4. All Natural Toothbrush: That’s right. By chomping on these bad boys, they help clean your teeth and gums — no toothpaste required.
    5. Easy on the Wallet: Available in most areas all year round, carrots are one of the cheapest veggies you can find in the produce section, which helps you keep more of your hard-earned moolah.

    AND HERE’S 3 YUMMY CARROT GREEN SMOOTHIE RECIPES JUST FOR YOU…

    BEGINNER’S LUCK WITH TOPS

    We are lovers of all things leafy green— especially spinach. And this extremely creamy green smoothie is no exception. 

    Serves 2

    • 1 ½ cups spinach, fresh
    • 2 carrots, include leaf tops
    • 2 cups water
    • 1 cup mango
    • 1 cup pineapple
    • 1 banana

    Blend spinach, carrot tops and water first until smooth. Then add the remaining ingredients and blend again.

    SHAUNA’S CARROT CAKE

    Carrot cake? Yes, Please! Want a piece of carrot cake but don’t want the guilt factor that goes along with it? Then try this recipe! It’ll knock your socks off and there won’t be an ounce of guilt after you finish the entire glass!

    Serves 2

    • 2 cups spinach, fresh
    • 1 ½ cups coconut milk
    • 2 carrots
    • ½ inch piece ginger
    • 2 pears
    • 1 cup pineapple
    • 1 banana

    Blend spinach and coconut milk first until smooth. Then add the remaining ingredients and blend again.

    VITAMIN C IMMUNITY BOOSTER

    Feeling a sniffle or cold coming on? Then reach for this blast of immunity lovin’ in a glass. It tastes amazing and might just help you get past that cold a day or two quicker.

    Serves 2

    • 2 cups spinach, fresh
    • ½ cup orange juice, freshly squeezed
    • 1 cup water
    • 1 banana
    • 1/4 cup carrots
    • 2 cups strawberries
    • 1/2 cup blueberries

    Blend


  • Cozy up tonight with this #tasty veggie-packed ribollita stew!

    Ribollita

    3 tablespoons extra-virgin olive oil, plus more for drizzling
    4 celery stalks, chopped
    3 medium cloves garlic, chopped
    2 medium carrots or equiv. winter squash, chopped
    1 medium red onion, chopped
    1 14-ounce / 400 ml can crushed tomatoes
    1/2 teaspoon crushed red pepper flakes

    1 pound / 16 ounces / 450g cavolo nero (lacinato kale, Tuscan kale), stems trimmed off and leaves well chopped

    4 cups / 22 oz / 620g cooked white beans
    1/2 pound / 8 oz / 225g crustless loaf of bread
    1 1/2+ teaspoons fine grain sea salt
    zest of one lemon
    lots of well-chopped oily black olives

     

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    http://ow.ly/Egxk308zGaj  @101Cookbooks