Posts Tagged ‘Nutrition’

Spaghetti Squash Goodness – who needs noodles???!!!!

I made spaghetti using spaghetti squash as our noodles and it was AMAZING!  I have been doing this for years and tonight I was reminded how yummy it is!!!

Ingredients (including turkey burger & spaghetti squash)
Squash5
Cook upside down at 375 for 45 minutes.  Take out of oven once it’s squishy on top.
Squash4It will look like this once it’s done.  A fork will scrape out the insides like noodles. Squash2Homemade spaghetti sauce that only took a few minutes and did NOT come out of a jar! Squash3END RESULT = YUM YUM YUM!!! Squash1Ingredients:
1 spaghetti squash
1lb turkey burger
Coconut Oil
1 onion
10 cloves of garlic
1 orange pepper (or color of choice)
3 zucchini
4-5 heirloom tomatoes
4-6 chopped mushrooms
Lots of fresh basil
Salt / Pepper
Organic garlic salt

Cook your spaghetti squash on a cookie sheet for 45 minutes at 375 or until squishy on top.  Turn it over once it’s out of oven as it’s SUPER hot.  In meantime put a spoonful of coconut oil in a pan and sauté chopped onion, garlic & bell pepper.  Add in turkey meat and brown.  Chop up and add the tomatoes, zucchini, mushrooms & basil.  Season GENEROUSLY with salt, pepper & garlic powder or salt.  Put a lid on it and let it simmer for 4-5 minutes.  Use a fork and scrape out the squash like noodles.  Serve the meat sauce on top.  Top with nutrition flakes (if desired) which will resemble parmesan cheese.
ENJOY!!!

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The Hottest New Diet of 2015 That You Haven’t Heard Of

Pegan

Allow us to introduce you to… the Pegan diet! This plan combines the healthiest qualities of two popular eating plans to help you lose weight, lower cholesterol, and improve heart health.

When it comes to nutrition, the mind-boggling mix of advice can make anyone’s head spin. Should you eat whole grains, or avoid gluten? Consume lean protein, or be a vegetarian? Go low-fat, or eat plenty of fat with every meal? It’s no wonder we’re all confused about what we should—or shouldn’t—eat.

The perpetual debate can be divided into two main (and seemingly opposing) camps: Paleo and vegan. Devotees of the Paleo (or “caveman”) diet, consume foods that our hunter-gatherer ancestors ate: meat, fish, eggs, vegetables, and fruit. Grains, legumes, sugars, processed foods, and most dairy products are forbidden. A vegan diet, on the other hand, consists of vegetables, fruits, grains, nuts, and seeds—and prohibits anything that comes from an animal.

Followers of each are staunch in defending the benefits of their diet, and science isn’t much help when it comes to differentiating between the two. Studies show both Paleo and vegan diets can help with weight loss, reverse diabetes, and lower cholesterol. How can you tell which is best for you?

“Although they may sound completely at odds, the truth is Paleo and vegan diets have more in common with each other than either have with the standard American diet,” says Mark Hyman, M.D., director of the Cleveland Clinic Center for Functional Medicine and author of the forth coming book, The Blood Sugar Solution 10-Day Detox Cookbook (March 2015).

“The foundational principles of both diets—real whole, fresh food in its natural state free of processed ingredients, refined carbohydrates, and additives—are the same,” Hyman explains. “Designed correctly, both a Paleo and vegan diet can provide health benefits like weight loss, lowered cholesterol, and reverse diabetes.”

Hyman decided to seek some middle ground and combined the two opposing diets together. “Taking the best, most healthful qualities of both diets, I wanted to create an eating style that combines the best of two worlds,” Hyman says. The result: Paleo-Vegan, or “Pegan” diet.

To really boil it down for you, it’s made up of eating fresh food in its unadulterated state. “When people get back to these foods, they lose weight, regardless of whether they are Paleo or vegan,” Hyman says.

If Peganism sounds like it’s up your ally, simply follow these 10 principles to reap the best parts of both diets.

1. Focus on foods with a low glycemic load. “They key to weight loss, diabetes, and cardiovascular health is eating a low-glycemic, high-phytonutrient diet,” explains Hyman. In other words, choose foods that are low in sugar, avoid refined carbs of all kinds, and stick to organic options like fruits, nuts, legumes, and even teas.

2. Fill your plate with veggies. 50 to 75 percent of your diet—and your plate—should be vegetables, Hyman says. And the deeper the color, the better—this signifies a high phytonutrient (aka organic) content that can protect against disease.

3. Eat the right fats. Stay away from most vegetable oils such as canola, sunflower, corn, and especially soybean oil—it’s highly processed and high in inflammatory omega 6 fats. Focus instead on omega 3 fats, found in olive oil, nuts, coconut, avocados, and in small amounts, even saturated fat from grass fed or sustainably raised animals, Hyman suggests.

4. Treat meat as a side dish. Paleo diets give meat the starring role, while vegans avoid it entirely. So what’s a Pegan to do? “A good rule of thumb is to fill about 25 percent of your plate with a protein-rich food—about the size of your palm,” says Hyman. Veggies should still be the majority, and any remaining plate-space should be given to healthy starches such as winter squash, sweet potato, or black rice.

5. Choose sustainably raised or grass-fed sources. Grass-fed beef has more cholesterol-neutral stearic acid and contains protective omega-3 fats and vitamins A and D that raises glutathione and other antioxidants, Hyman explains. And if you’re going for fish, choose omega-3-fat rich fish such as sardines or wild salmon, which have lower mercury levels.

6. Avoid dairy. Here’s where both diets have it right. “While some people can tolerate it, recent research has shown that it can contribute to ailments such as obesity, diabetes, heart disease, and may increase (not decrease) the risk of osteoporosis,” Hyman says. Try organic goat or sheep products, and only as a treat.

7. Say no to gluten, and cut down on other whole grains. The debate over gluten rages on, but Hyman recommends that other than an occasional treat, it should be avoided. As for other whole grains? “Eat them sparingly. They still raise blood sugar and can trigger autoimmunity.”

8. Limit legumes. Although beans are a good source of fiber, protein and minerals, Hyman suggests capping consumption to less than 1 cup per day. They can cause digestive problems, and increase blood sugar in diabetics or pre-diabetics—especially big starchy beans.

9. Have sugar only on (very) special occasions. Consider sugar—in all its various forms—an occasional treat. Maple syrup, honey, and coconut sugar are okay in small amounts, Hyman says, but skip artificial sweeteners and any added sugars.

10. Banish Franken-foods. Choose foods that are low in pesticides, antibiotics, hormones, and GMOs, Hyman says. Translation: No chemicals, additives, preservatives, dyes, MSG, or artificial sweeteners.

 So what does a typical day in the Pegan diet look like? Pretty delicious! “Breakfast is usually a protein smoothie with nuts, seeds, berries, coconut butter, almond butter, and unsweetened almond milk.” Hyman says. “Lunch might be a big salad with avocado, pumpkin seeds, canned wild salmon, or sardines. Then dinner is usually something like wild-caught fish or pasture raised lamb or organic chicken, two or three sides of vegetables including dark green leafy greens, winter squash, and roasted mushrooms.”

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Crustless Pumpkin Pie – 5 ingredients!

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1 3/4 cup pumpkin puree
1/2 cup pure maple syrup (such as grade “B”)
1 tablespoon pumpkin pie spice
4 egg whites
1 teaspoon cream of tartar

Preheat oven to 350 degrees. Combine pumpkin, syrup, and spice in a large mixing bowl. Whip egg whites and cream of tartar to stiff peaks. Gently fold egg whites into pumpkin, adding 1/3 of whites at a time. Pour into a greased 1.6 quart casserole dish and bake for 50 minutes. Middle will not be completely set, but edges will be firm. Cool for 2 hours.

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Amy Approved Food Pyramid

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Eat to Lean Down!

One of my idol’s, Dr Mark Hyman, was recently a guest on “Live with Kelly”.  He talked about which whole foods stabilize your blood sugar, keep your weight down and help to lean you down.  Here were the highlights:

  • Get rid of Metabolism blockers:
    • Don’t drink your calories (no juice, soda or alcohol)
    • UNJUNK your diet (no high fructose corn syrup, trans fats, artificial sweeteners, colors and MSG)
    • Eliminate inflammatory foods (gluten and dairy) for 2-3 weeks and see how you feel.
  • Add Metabolism boosters
    • Eat real food(veggies, fruit, beans, nuts, seeds, lean animal protein, small amounts of gluten free grains – black rice, quinoa)
    • Bulk up on crunchy veggies(broccoli, asparagus, artichokes, green beans, leafy greens, etc.)
    • Power up with Protein:Eat protein with each meal (eggs, chicken, fish, nuts, seeds)
    • Get an oil change:Speed up your metabolism with good fat including olive oil, small wild fish like sardines and salmon, and extra virgin coconut oil — My favorite is Artisina.
    • Add Sugar buster fibers called PGX.  You can also get it from special noodles called Shirataki made from Konjac root.  PGX is a great source of Glucomannan. Take it 15 minutes before meals.  It slows absorption of sugar and fat and lowers insulin levels and helps lower blood sugar and cholesterol and cuts your cravings and appetite and helps with weight loss
    • Grease up the wheels of your metabolism with Supplements.  Take a good multivitamin, fish oil and vitamin D every day.
    • Shake the weight off – start the day with morning protein shake – see recipe below the video.

To your good health

Mark Hyman, MD

Watch his video HERE!

Whole Food Protein Shake Recipe
4 oz Frozen wild or organic blueberries
2-3 tbsp hemp seed
2 tbsp chia seed
4 walnuts
3 Brazil nuts
Small handful of pumpkin seeds
1 tbsp Extra virgin coconut oil
2 tbsp almond butter
4 oz Unsweetened almond milk or hemp milk
1/2 Banana

Be sure to add enough water so that the smoothie is not so thick that it is hard to drink usually need to fill the liquid about an inch or two above the contents.

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GREAT Sources of Carbs from Veggies!

Vegetables:
Thanks to Balanced Bites for this great list!

Item CHO g per 100g serving Fiber g per 100g serving CHO g per 1cup serving Portion Size Notes Other Notable Nutrients
cassava 38 2 78 1c= 206g Vitamin C, Thiamin, Folate, Potassium, Manganese
taro root 35 5 46 1c= 132g Vitamin B6, Vitamin E, potassium, manganese
plantains 31 2 48 1c= 154g (slices) Vitamin A, Vitamin C, Vitamin B6, Folate, Magnesium, Potassium
yam 27 4 37 1c= 136g (cubed) Vitamin C, Vitamin B6, Manganese, Potassium
white potato, peeled 22 1 27 1c= 122g Not much very high, some Vitamin C
sweet potato 21 3 58 1c= 328g (mashed) Vitamin A, Vitamin C, Vitamin B6, Potassium, Manganese, Magnesium, Iron (non-heme), Vitamin E
parsnips 17 4 27 1c= 178g (sliced) Vitamin C, Manganese.
lotus root 16 3 19 1c= 120g (sliced) Vitamin C.
acorn squash 15 4 31 1c= 205g Vitamin C.
onion 10 1 21 1c= 210g (chopped) Vitamin C, Potassium.
beets 10 2 17 1c= 170g (sliced) Folate, Manganese.
carrots 10 3 13 1c= 128g (chopped) Vitamin A, Vitamin K,
butternut squash 10 22 1c= 205g Vitamin A, Vitamin C
jicama (raw) 9 5 12 1c= 130g (slices) Vitamin C.
kohlrabi 7 1 12 1c = 165g Vitamin C, Vitamin B6, Potassium, Copper, Manganese
spaghetti squash 6 1 9 1c= 155g Not very many

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