At the beginning of the New Year, our nutritional goals become clearer and we feel the need to “reboot.” Cleansing is nutrient-dependent. So, therefore, some of the juice cleanses that seem so alluring are not necessarily addressing your cleansing goals, because they don’t include the necessary nutrients.
In addition to a proper diet, a gentle cleansing routine includes staying well hydrated, keeping your bowels functioning properly and moving (even better, sweating!). Learn more by reading Bushwick Nutrition’s take on Detoxification.
The recipe includes nutrient-dense vegetables (high in selenium, sulfur, antioxidants, fiber) and lean protein (packed with detoxifying amino acids such as glutathione). It’s also hydrating and includes nutrient-packed herbs and spices. This recipe will give your body a chance to REBOOT in 2015!
Recipe originally posted on NYHRC Blog.
Give this recipe a try! It’s perfect for this wintry season. It’s a perfect mix of protein and carbohydrates. You can “cook once and eat twice” saving yourself time and energy for the long week ahead. Oh, and it’s quite simple to make!
This dish has all the benefits of a balanced, protein-packed, energy boosting meal. It’s an excellent way to replenish both protein and carbs after working out. Plus, this recipe is easy to make into a vegetarian option by omitting the ground turkey.
I was invited to be the nutrition expert for Muscle & Fitness’ 90-day program called RE:FORM. It was created for the every day man (or woman!), specifically to answer one major question: what’s the best way for someone who doesn’t go to the gym to go from “average” to “fit” in that much time? Tyler Stewart, Muscle & Fitness digital director, took the challenge.
The first part of the video provides great workout tips by Dan Trink, CSCS. The second part is a grocery shopping tour hosted by yours truly! For the food component go to the 3:30 mark.
Stay tuned for following segments at Muscle & Fitness!
Yup, that is Bruce Lee and me sharing the spotlight in the October issue of @Muscle_Fitness! ;) I wrote a short article on ways to use pumpkin as well as pumpkin seeds to boost nutrition as well as displace some calories coming from fat and sugar.
It’s pumpkin season, so be sure to stay tuned for a post on pumpkin and all it’s benefits- including yummy recipes.
If you get a chance, pick up Muscle and Fitness and flip over to page 100!
Maca is a healing and rejuvenating root plant commonly known as “Peruvian Ginseng.” It is an adaptogen, which means it raises the physical body’s state of resistance to disease. It is typically taken as a pill, liquid extract or as powdered maca root (my favorite). As with most plant-based foods, color matters! Different maca types can be yellow, black and red. In addition to being high in calcium, iron, vitamin C and amino acids (protein), maca has other beneficial healing properties. To name a few:
- Has the ability to regulate, support, and balance hormonal systems making it essential for the adrenal glands and therefore stress management
- Increases energy levels and fights fatigue, specifically black maca
- Improves sexual dysfunction and sexual desire in both in men and women (postmenopausal as well) as early as 14 days from ingestion
- Increases fertility by raising sperm count and motility
- Improves bone health- both black and red maca
- Reduces anxiety, depression, and improves overall mood, shown in small study including postmenopausal women
- Influences memory and learning, specifically black maca
How To Use & Store Maca
Powdered maca root can be added to smoothies, green juices, shakes, salads, yogurt, or simply mixed in water. Some experts suggest taking it on empty stomach at least 15 minutes before your meal for better absorption. Since maca is sensitive to light, oxygen, and humidity, I suggest storing in the fridge or freezer. Even though maca has received much attention over the past decade, research is still limited. Avoid using while pregnant and/or breastfeeding.
Have you tried maca yet?
Written by Alanna Cabrero, MS, RD, CDN
Pic from Veg Kitchen. Great article too!
Edited by Tamara Cabrero
Ethnobiology and Ethnopharmacology of Lepidium meyenii (Maca), a Plant from the Peruvian Highlands. Evid Based Complement Alternat Med. 2012; 2012: 193496.
Peru is having quite a culinary moment. The United Nations declared last year, the “International Year of Quinoa”, quinoa being one of Peru’s most well known food exports. The following three posts will talk about the amazing ingredients of traditional Peruvian cuisine. You might even call them super!
Superfoods are touted as functional foods that exceed basic nutritional content. They don’t just offer macronutrients (carb, protein, fat) but contain amazing nutrients that go beyond basic nutrition. In addition to quinoa, some Peruvian superfoods (or “whole foods” as I prefer to call them) are papaya, cacao, yacón (similar to sweet potato), Ají peppers, purple potatoes and, my personal favorites: maca, pichuberries and kiwicha, commonly known as amaranth.
Peruvian Wonder #1: KIWICHA or AMARANTH
Known in the United States as amaranth or colloquially “mini quinoa”, Kiwicha is a small grain noted for its dense nutritional content, slight nutty flavor, and chewy texture. In addition, it’s known for its healing properties; to this day it is still used during Day of the Dead festivities.
This ancient grain is packed with calcium, iron, magnesium, phosphorous, and potassium. A ½ cup serving of cooked kiwicha provides 125 kcal, 4.7 grams protein, 2 grams of healthy fat, and 2.5 grams of fiber (mostly soluble fiber).
Some other attributes worth mentioning:
- Anti-aging due to its anti-carcinogenic and antioxidant properties, specifically the high content of phenolic acids, carotenoids, flavonoids as well as an agent called squaline.
- Cardiopropertective! Studies have shown how kiwicha lowers LDL (bad cholesterol) as well as total cholesterol and triglycerides. The soluble fiber may something to do with that! It also helps manage blood pressure. Two thumbs up for heart health!
- Optimal plant protein meaning it contains all essential amino acids – specifically high in lysine, which is normally low in other grains.
- Naturally gluten-free!
How To Use Amaranth
Amaranth can be used in pilafs, added to salads and snack bars, or can be used to make granola or oatmeal (check out our very own #NYHRC RD oatmeal recipe!). You can also toast it quickly in a pan and “pop it” to a perfect consistency for breakfast cereals or energy bars. Another way of using kiwicha is by adding it to meat loaf or quick breads for a nutrition punch!
How to Store
Like most grains, I like to keep them in a cool place, usually in a mason jar or a well-sealed container.
Pomegranate Amaranth Oatmeal (4 servings)
- 1 cup uncooked amaranth
- 2½ cups unsweetened almond milk or skim milk
- 2 ripe bananas, sliced
- ¼ cup pomegranate arils
- ½ teaspoon ground cinnamon, for topping
- Bring milk/milk alternative to a gentle boil in a lidded pot
- Stir in the amaranth and sliced bananas and lower the heat
- Simmer for 25-30 minutes, or until grains have absorbed most of the liquid.
- Top with pomegranate arils and cinnamon. Voila!
Nutrition Facts per Serving: 267 calories, 5.5 g fat, 1 g sat fat, 0 mg cholesterol, 123 g sodium, 48 g carbohydrates, 9.5 g fiber, 10 g sugar, 8.5 g protein.
Don’t forget to check out the following posts on Peruvian Food Wonders!
Picture by John Lambert Pearson on Flickr.
So, big news. I’m preggers! Yup. There is a tiny human growing inside of me. Such a surreal experience, when you really think about it. My husband and I found out on Father’s Day; indeed a special day for my hubbie to learn that he’s going to be a dad! It was even more significant though because I felt like my own Papito was sending me a message or giving me his blessing, or both. He is deeply missed.
As you have probably guessed, this post is going to cover prenatal nutrition and the joys of pregnancy.
How Much Is Enough
When you become pregnant, you often hear the expression, “Eat up! You’re eating for two now!” This statement is very deceiving. My doctor quickly put it to rest by clarifying, “Alanna, you are eating for 1.1, not 2.” Which means that even though your appetite may be off the charts with weird cravings and a hunger that tells, nay, screams at you to eat every two seconds, the reality is you should only be eating an additional snack of approximately 150-200 calories during the first trimester. If there is only one baby, the second and third trimester requires about 300 calories more - the size of a small meal a day, not double your food intake.
So what’s the trick to making you feel like you’re eating more without packing on the pounds uncontrollably? Eat throughout the day. I found it helpful to eat at least a little something every 2-3 hours. I went to town on fruits such as cherries, watermelon, and plums. I snacked on yogurt, cottage cheese, and hummus, being mindful of the types of “dippers/sauces” I was consuming. I couldn’t get enough peppers, cucumbers, and celery. And anything with lime and a little sea salt was like a little slice of heaven!
Taming the Symptoms
I consider myself pretty lucky. I’ve had mild symptoms of nausea, headaches, and fatigue, which are all quite common but nothing overly debilitating. I found that the following tips really help subdue the symptoms significantly:
- Hydrate, hydrate, hydrate
- Simple carbs
- Simple carbs with lean protein
- Don’t overdo it on fat, especially fried food
- Light smoothies
- Small meals
Why the baby-glow?
I personally believe that the famous “baby glow” has more to do with the absence of alcohol (and other “bad habits”) than anything else. Not that I have ever been a big drinker, but I have been known to indulge in an after-work drink now and again; cutting all alcohol from my diet entirely has made a HUGE difference. After all, alcohol is a toxin, regardless of the traces of resveratrol! FYI: Resveratrol is an antioxidant.
Another culprit of that glow, being pregnant has forced me to listen to my body and get an enormous amount of shuteye. Living in a city like NYC, it’s hard to say no to that cool new art exhibit or even an invitation to just hang out with friends. But when you’re pregnant, the fatigue sinks in and you have nowhere to go but your bed.
Make the glow happen! I’ll keep you updated on any other new awakenings!