Monthly Archives: January 2017

19 01, 2017

The Art of Relaxation

2017-01-19T20:07:59+00:00 January 19th, 2017|Massage|Comments Off on The Art of Relaxation

Written by: Jaclyn Mosley

Stress is a commonly used word that can be applied to everyone’s life. By definition it is a state of mental or emotional strain.  Though, it is not always considered by the health industry to be bad.  In small, controlled amounts, stress is good.  It can support mental function and increase reaction time.  Unfortunately, modern society has far surpassed allowing the small controlled amounts of “good” stress.  People are now facing daily stress at a very dangerous level.

Not having the chance to “catch up” can lead to illness and secondary effects such as poor performance at work or in sports. And now, more diseases, such as cancer have been directly related to stress and lifestyle.  It is clear, that now more than ever, you owe it to yourself to take some time for you.

For many, relaxation massage has become a big part their lives. Adding time to relax into a busy, often frantic routine has become vital to maintain a level of health and wellbeing.   Be it either work, sports or family; stress is consistently targeting society today. It is important to add into the week or month a scheduled time to allow the body and mind to relax.

Similar to a car, a body needs to be maintained if you want it to take you from place to place throughout your day with no slowdowns or breakdowns. Allowing time to recharge and relax is essential to a body’s wellbeing.

Relaxation massage will:

  • Protect the health of your heart
  • Decrease the risk of illness and cold
  • Improve memory
  • Decrease feelings of depression
  • Increase mental clarity

Relaxation massage is not a luxury. It is a necessity.  If you are suffering from poor sleep, ongoing illness like colds, lack of memory or concentration, you may well gain some clear benefits from relaxation massage on a regular basis.

Do it today. Make time for you.  Reinvest in your life with a relaxation massage.

12 01, 2017

Green Smoothie

2017-01-12T21:15:53+00:00 January 12th, 2017|Recipe|Comments Off on Green Smoothie

serves 2

1 banana, peeled and frozen

1/2 cup frozen mango or pineapple

1/2 avocado

1 large handful spinach

1.5 cups soy/almond milk

1/2 tsp vanilla extract

 

Combine all ingredients in a high-speed blender and blend until smooth.

12 01, 2017

Lemon Chia Oat Energy Bites

2017-05-18T19:35:16+00:00 January 12th, 2017|Recipe|Comments Off on Lemon Chia Oat Energy Bites

serves 10 (2 bites per serving)

2 packed cups pitted Medjool dates

1 cup old fashioned rolled oats

½ cup unsweetened finely shredded coconut + extra for coating

2 tablespoons chia seeds

Zest from 1 lemon

2 tablespoons fresh lemon juice

¾ teaspoon pure vanilla extract

¼ teaspoon ground ginger (optional)

Pinch of sea salt

 

Combine all ingredients in a food processor and run blade until it forms a dough-like consistency. Roll into bite-size pieces and coat in shredded coconut.

12 01, 2017

Blueberry Cornmeal Drop Biscuits

2017-05-18T19:35:17+00:00 January 12th, 2017|Recipe|Comments Off on Blueberry Cornmeal Drop Biscuits

serves 8

1 cup all purpose flour

1/2 cup whole wheat flour

1/2 cup cornmeal

2 tsp baking powder

1/2 tsp salt

3/4 cup soy/almond milk

1/4 cup grapeseed oil

1/4 cup maple syrup

1 cup blueberries (or thawed from frozen)

Preheat oven to 450F. Mix dry ingredients. Add in wet ingredients. Mix until just combined and fold in blueberries. Drop into 1/4 cup servings on baking sheet lined with parchment paper. Bake for 12-15 minutes until golden.

11 01, 2017

Unsaturated Fat vs Saturated & Coconut Oil

2017-01-11T21:25:47+00:00 January 11th, 2017|Nutrition|Comments Off on Unsaturated Fat vs Saturated & Coconut Oil

Benefits of Replacing Saturated Fats with Unsaturated Fats

  • Decreases Cancer Risk
  • Lowers LDL Cholesterol Level and raises HDL Cholesterol
  • Decreases risk of Heart Disease
  • Can support weight loss
  • Reduces inflammation
  • Helps prevent insulin resistance
  • Helps control blood sugar

Sources

  • Typically, liquids at room temperature
  • Canola Oil
  • Olive Oil
  • Safflower Oil
  • Sunflower Oil
    • Peanut Oil
    • Sesame Oil
  • Nuts and Nut Butters
  • Walnuts
  • Almonds
  • Brazil Nuts
  • Pecans
  • Pistachios
  • Seeds
  • Sunflower Seeds
  • Flax Seeds
  • Chia Seeds
  • Watermelon Seeds
  • Pumpkin Seeds
  • Fish
  • Avocado

Myths about Saturated Fat

-All saturated fats are bad

Although saturated fat consumption has been linked to heart disease, there is newer evidence that certain types of saturated fats (in dairy and coconut oil) actually may be protective against heart disease. More research is needed, but all saturated fats may not be created equally.

 

-Saturated fats will give you heart disease

Recent studies show that dairy, in particular, is not correlated with heart disease. That being said, it has also been shown that replacing dairy fats with polyunsaturated fats can reduce the risk of heart disease, while replacing them with meat sources of saturated fats can increase the risk. It seems that meat sources pose the greatest risk for heart disease, dairy and other sources like coconut oil may not increase the risk, but unsaturated fats are of benefit.

 

-Saturated fats only come from meat

Saturated fats come from sources other than meat such as coconut oil, dairy, eggs and are included in desserts like donuts as well. In addition, not all meats are high in saturated fats, for example chicken contains low amounts of saturated fat.

 

-Eating foods containing fat will make you fat

  • Fat is an essential part of the diet. The Academy of Nutrition and Dietetics recommends that 20%-35% of all calories should come from fat (<7% from saturated fat).

Saturated Fat

What is Saturated Fat?

Saturated fats are fat molecules that do not have double bonds and are saturated with hydrogen molecules. They are fats that at room temperature are usually solids

Foods containing Saturated Fats:

  • Beef
  • Lamb
  • Pork
  • Lard
  • Butter
  • Cheese
  • Milk
  • Eggs
  • Coconut Oil
  • Shortening
  • Pastries
  • Dessert

What is Coconut Oil?

  • Coconut oil is fat containing 90% saturated fats.
  • It is made up of different fatty acids called medium-chain triglycerides.

 

Types of Coconut Oil:

  • Refined– Made from dried coconut meat, which has less nutrients due to the drying process. It also has a higher smoke point, making it better for cooking
  • Virgin– Made from fresh coconuts. It has a lower smoke point, which is less ideal for cooking.

 

 

 

 

Pros:

  • Coconut Oil can raise HDL Cholesterol
  • Provides a dairy-free alternative to butter for vegetarians/vegans
  • Adds flavor to cooking
  • It has many uses, such as a skin moisturizer
  • Some studies show that coconut oil has been protective against heart disease
  • Possible illness prevention
  • Possible thyroid stimulation

 

Cons:

  • High in calories- 1 Tablespoon has about 120 calories
  • Coconut oil can raise LDL Cholesterol (Linked to heart disease)
  • When used in frying, can cause a detrimental effect on health
  • Saturated fat recommendations are <7% of daily intake, which equals about 1 Tablespoon of Coconut Oil
  • We need more research
  • Not as beneficial as unsaturated fat alternatives
11 01, 2017

Feb 2017 Sample Meal Plan

2017-05-18T19:35:19+00:00 January 11th, 2017|Recipe|Comments Off on Feb 2017 Sample Meal Plan

Breakfast:

  • 1 cup Vanilla Greek Yogurt
  • ½ cup Cashews or mixed nuts
  • ½ cup blueberries

Calories: 584   Carbohydrates: 36 g   Fat: 38 g    Protein: 31 g

Lunch:

  • Whole Wheat Tortilla
  • 3 oz. Turkey
  • 5 oz. Spinach
  • 2 oz. Tomatoes
  • ¼ Cup Cheddar Cheese
  • Medium Apple

Calories: 471   Carbohydrates: 47      Fat: 16 g    Protein: 35 g

Snack:

  • ¾ Cup Carrots
  • 1/3 Cup Hummus

Calories: 181   Carbohydrates: 25 g   Fat: 7 g                 Protein: 5 g

Dinner:

  • Zucchini Eggplant Lasagna (1/9 of pan)
  • 1 Cup Roasted Turnip Greens

Calories: 357   Carbohydrates: 6        Fat: 1 g                  Protein: 3g

Snack:

  • No-Bake Dark Chocolate/Peanut Butter Filled Oat Bar

Calories: 292   Carbohydrates: 39      Fat: 14 g    Protein: 6 g

 

For further questions or to schedule an appointment, contact Susan at

susanc@nutriformance.com

You can find the recipes, tips, and meal plans as well as

Team RD’s “How to” Video Series on www.nutriformance.com blog.

11 01, 2017

Zucchini Eggplant Lasagna

2017-05-18T19:35:19+00:00 January 11th, 2017|Recipe|Comments Off on Zucchini Eggplant Lasagna

Ingredients:

 

1 large eggplant, cut crosswise into 1/4-inch-thick slices

3/4 teaspoon salt, divided

2 teaspoons olive oil

3/4 cup chopped onion (about 1 medium onion)

3 garlic cloves, chopped

3/4 teaspoon ground black pepper, divided

1/2 teaspoon chopped fresh oregano

1/8 teaspoon ground red pepper

1 (28-ounce) can crushed tomatoes

1 cup fresh basil leaves, chopped

1 cup (8 ounces) part-skim ricotta cheese

1 (8-ounce) package precooked whole grain lasagna noodles

2 medium zucchinis, cut into 1/4-inch-thick slices

2 1/2 cups (10 ounces) shredded part-skim mozzarella cheese


Directions:

  1. Preheat oven to 350°.
  2. Arrange eggplant slices in a single layer on several layers of paper towels. Sprinkle evenly with 1/2 teaspoon salt; let stand 15 minutes.
  3. Heat oil in a large skillet over medium-high heat. Add onion and garlic to pan; sauté 2 minutes, stirring frequently. Add 1/4 tsp salt, 1/4 tsp black pepper, oregano, red pepper, and tomatoes; bring to a boil. Reduce heat, and simmer for 10 minutes, stirring occasionally.
  4. Combine basil, ricotta, and remaining 1/2 teaspoon black pepper in a small bowl. Spread 1/2 cup tomato mixture into the bottom of a 13 x 9–inch baking dish coated with cooking spray. Arrange 4 noodles over tomato mixture; top with half of eggplant and half of zucchini. Spread ricotta mixture over vegetables; cover with 4 noodles. Spread 1 cup tomato mixture over noodles; layer with remaining eggplant and zucchini slices. Arrange remaining 4 noodles over vegetables, and spread remaining tomato mixture over noodles. Top evenly with mozzarella. Cover with foil coated with cooking spray. Bake at 350° for 35 minutes. Uncover and bake an additional 25 minutes or until browned.

 

Serving Size: 1/12 of Lasagna

Calories 216

Fat 7.7g

Saturated Fat 4.2g

Monounsaturated fat 2g

 

Polyunsaturated fat 0.4g

Protein 12.7g

Carbohydrate 25.7g

Fiber 4.2g

 

Cholesterol 21g

Iron 1.3mg

Sodium 393mg

Calcium 247mg

 

Recipe from: http://www.myrecipes.com/recipe/zucchini-eggplant-lasagna

For further questions or to schedule an appointment, contact Susan at

susanc@nutriformance.com

You can find the recipes, tips, and meal plans as well as

Team RD’s “How to” Video Series on www.nutriformance.com blog

11 01, 2017

No-Bake Dark Chocolate/Peanut Butter Filled Oat Bars

2017-05-18T19:35:19+00:00 January 11th, 2017|Recipe|Comments Off on No-Bake Dark Chocolate/Peanut Butter Filled Oat Bars

Ingredients:

  • 3 Cups Rolled Oats
  • 1/3 cup ground flaxseed
  • ¼ tsp salt
  • 1/3 cup coconut oil, melted,
  • 1 medium ripe banana, mashed
  • ½ cup honey
  • 1/3 cup milk
  • ½ tsp vanilla

Filling:

  • ½ cup crunchy peanut butter
  • 1/3 cup dark chocolate chips
  • ¼ cup maple syrup

Directions:

In a bowl, combine oats, flax and salt. Make a well in the center and add in coconut oil, banana, honey, milk, and vanilla. Divide the dough in half and press into an 8×8 baking dish. In a separate bowl, mix together the three ingredients for the dark chocolate peanut butter filling. Spread the filling over the dough. Add the remaining oat dough on top of the filling and press flat. Cover and refrigerate for at least three hours.

Recipe modified from: http://immaeatthat.com/2016/10/27/epic-no-bake-pumpkin-peanut-butter-filled-oat-bars/

 

 

 

 

For further questions or to schedule an appointment, contact Susan at

susanc@nutriformance.com

You can find the recipes, tips, and meal plans as well as

Team RD’s “How to” Video Series on www.nutriformance.com blog.