Here is my new recipe of the week:
Want to try something new and refreshing? Here is a smoothie packed with flavor, plenty of fruits and nutrition, low in calories, and high in carbohydrates to give you plenty of energy!
Papaya Banana Smoothie
Serving Size: 2 cups
Ingredients:
2 cups Grapes
1 cup watermelon
1/2 cup cantaloupe
1/2 banana
1 cup frozen strawberries
1/2 large papaya - peeled
1 1/2 cup ice
1/2 cup water (if it is too thick after blending, just add some more water until it is how you like it)
Instructions:
Chop all of the fruits and throw in a blender. Throw in the delicate fruit in first, to help with the blending process. Blend for 60 seconds. Depending on the power of the blender you may need to go longer than 60 seconds. Pour into glass and enjoy!!
Nutritional Facts:
Calories: 64
Total Fat: Less than 1g
Cholesterol: Less than 1mg
Carbohydrates: 15g
Fiber: 2g
Protein: less than 2g
Wednesday, February 22, 2012
Health Tip of the Week
Health tip of the week:
Carbohydrates have a bad reputation for causing people to gain weight. However, the health tip of the week will help you better understand them.
Fruits: Apples,apricots, berries, cantaloupe, cherries, grapefruits, grapes, honeydew, kiwi, oranges, peaches, pears, pineapple, plums and watermelon.
Grains: Black beans, chickpeas, kidney beans, Lima beans, lentils, navy beans, pinto beans, and white beans.
Starches: Sweet Potato, whole grain pastas, and yams
Vegetables: Artichokes, asparagus, broccoli, cabbage, cauliflower, celery, cucumber, green beans, eggplant, leaf lettuce, onions, radishes, tomatoes and zucchini.
Source:
http://www.nlm.nih.gov/medlineplus/carbohydrates.html
http://www.webmd.com/food-recipes/features/carbohydrates
Carbohydrates have a bad reputation for causing people to gain weight. However, the health tip of the week will help you better understand them.
Carbohydrates are one of the main types of nutrients. They are the most important source of energy for your body. Your digestive system changes carbohydrates into glucose (blood sugar). Your body uses this sugar for energy for your cells, tissues and organs. It stores any extra sugar in your liver and muscles for when it is needed.
Carbohydrates are called simple or complex, depending on their chemical structure. Simple carbohydrates include sugars found naturally in foods such as fruits, vegetables, milk, and milk products. They also include sugars added during food processing and refining. Complex carbohydrates include whole grain breads and cereals, starchy vegetables and legumes. Many of the complex carbohydrates are good sources of fiber.
For a healthy diet, limit the amount of added sugar that you eat and choose whole grains over refined grains.
Why carbohydrates matter?
- To meet the body's daily nutritional needs while minimizing risk for chronic disease, adults should get 45% to 65% of their calories from carbohydrates, 20% to 35% from fat, and 10% to 35% from protein.
- There is only one way to get fiber; eat plant foods. Plants such as fruits and vegetables are quality carbohydrates that are loaded with fiber. Studies show an increased risk for heart disease with low-fiber diets. There is also some evidence to suggest that fiber in the diet may also help to prevent colon cancer and promote weight control.
The recommended daily intake for men and women are:
- Men aged 50 or younger should get 38 grams of fiber a day.
- Women aged 50 or younger should get 25 grams of fiber a day.
- Because we need fewer calories and food as we get older, men over aged 50 should get 30 grams of fiber a day.
- Women over aged 50 should get 21 grams of fiber a day.
What are bad carbohydrates?
- Sugars
- “Added” sugars
- Refined “white” grains
There’s no way to sugarcoat the truth: Americans are eating more sugar than ever before. In fact, the average adult takes in about 20 teaspoons of added sugar every day, according to the USDA’s recent nationwide food consumption survey. That’s about 320 calories, which can quickly up to extra pounds. Many adults simply don’t realize how much added sugar is in their diets.
Sugars and refined grains and starches supply quick energy to the body in the form of glucose. That’s a good thing if your body needs quick energy, for example if you’re running a race or competing in sports.
The better carbohydrates for most people are unprocessed or minimally processed whole foods that contain natural sugars, like fructose in fruit or lactose in milk.
Best source of food for carbohydrates
The best food sources for carbohydrates are those low in starch, low in sugar, and high in fiber. Examples of these kinds of foods are:
Fruits: Apples,apricots, berries, cantaloupe, cherries, grapefruits, grapes, honeydew, kiwi, oranges, peaches, pears, pineapple, plums and watermelon.
Grains: Black beans, chickpeas, kidney beans, Lima beans, lentils, navy beans, pinto beans, and white beans.
Starches: Sweet Potato, whole grain pastas, and yams
Vegetables: Artichokes, asparagus, broccoli, cabbage, cauliflower, celery, cucumber, green beans, eggplant, leaf lettuce, onions, radishes, tomatoes and zucchini.
Source:
http://www.nlm.nih.gov/medlineplus/carbohydrates.html
http://www.webmd.com/food-recipes/features/carbohydrates
40 Day Fitness Challenge!
In honor of Lent, I decided to create a 40 Day Fitness Challenge for myself, friends and family. There are foods that we eat daily that we can do without and help better our health. Junk food, fast food, meat and poultry, sugary snacks, the list is endless. However, a person has to want to change the way they eat to help better themselves and their health.
As a vegetarian of almost 3 years, I can honestly say that my diet gets better and better the more I try cutting out and adding certain foods. I have the determination to want to live a healthier and longer life. After experiencing a seizure, a blood transfusion, a splenectomy, and cholecystectomy (gall bladder removal), along with a long line of family health problems, I took control of what I was putting into my body. I didn't like the way my body felt after I ate meat and poultry. It was a very hard adjustment to make, but I had embedded it into my brain that I was giving up these foods to better myself and my health. I gradually began giving up other things as well. I no longer drink cows milk. After trying other milk substitutes I finally settled on Blue Diamond Almond Milk. I have also tried being in a vegan diet that lasted 3 weeks. Surprisingly I felt amazing after the 3 weeks.
Taking control of your health is not something a doctor should tell you, or a friends, or someone who makes a comment about the way you look. You should want to live a healthier life for yourself, your kids, spouse, family and friends.
One of the biggest things that bother me is when people say that their New Years Resolution is to diet, give up smoking, or exercise more. Why wait until then to do something for yourself? Start today and feel better tomorrow. Will you take the challenge and give up the foods that are keeping you from dropping those extra pounds? After 40 days, you won't want those foods back in your life. Challenge yourself!!
As a vegetarian of almost 3 years, I can honestly say that my diet gets better and better the more I try cutting out and adding certain foods. I have the determination to want to live a healthier and longer life. After experiencing a seizure, a blood transfusion, a splenectomy, and cholecystectomy (gall bladder removal), along with a long line of family health problems, I took control of what I was putting into my body. I didn't like the way my body felt after I ate meat and poultry. It was a very hard adjustment to make, but I had embedded it into my brain that I was giving up these foods to better myself and my health. I gradually began giving up other things as well. I no longer drink cows milk. After trying other milk substitutes I finally settled on Blue Diamond Almond Milk. I have also tried being in a vegan diet that lasted 3 weeks. Surprisingly I felt amazing after the 3 weeks.
Taking control of your health is not something a doctor should tell you, or a friends, or someone who makes a comment about the way you look. You should want to live a healthier life for yourself, your kids, spouse, family and friends.
One of the biggest things that bother me is when people say that their New Years Resolution is to diet, give up smoking, or exercise more. Why wait until then to do something for yourself? Start today and feel better tomorrow. Will you take the challenge and give up the foods that are keeping you from dropping those extra pounds? After 40 days, you won't want those foods back in your life. Challenge yourself!!
Wednesday, February 15, 2012
Foods to help with the Gall Bladder
This post is for a friend of mine who is having her gall bladder removed in a few weeks. I have also had my gall bladder removed over 9 years ago. I did some research to find out foods that will help with gall bladder disease and pain. This information can be found on gallbladderattack.com.
Foods that are helpful:
Beets
Cucumbers
Green beans - are NOT the same as dried
Okra
Sweet potatoes
Avocados - a good way to get needed fats directly from food
Vinegars all types
Garlic and onions help with liver cleansing but not processed types like flakes or powder. But some people have trouble digesting them so pay attention
Shallots
Tomatoes - ripe
cold water fish- salmon, trout
Lemons (lemon juice in the morning with hot water helps to clean the liver)
Grapes and fresh organic grape juice
apples, berries, papaya, pears
Omega 3 oils like flax or hemp. Use these with fresh lemon juice or vinegar on your salads. DO NOT COOK flax oil.
Vegetable juices - Beet and cucumber are especially helpful to gallbladder You can add other green vegetables like tender baby greens, swiss chard, dandelion greens, beet greens, celery, carrots -- avoid the cabbage family)
Avoid all fruit juices except organic grape juice and organic apple (fresh, self-juiced is best).
All the vegetables listed above for juicing are good. Use baby mixed organic greens for salads and avoid the bitter greens for now.
Fiber such as found in fruits and vegetables and guar gum
FOODS TO AVOID:
Eggs (Research showed that eggs caused symptoms in up to 95% of patients. Try substituting flax seed gel in recipes that require eggs for the "glue". That's 1 TBSP ground flax seed to 3 TBSP hot water. Let cool and add.)
Pork
Onions
Fowl (turkey, chicken)
Dairy (milk, cheese, cream)
Gluten (wheat, barley, rye, spelt, kamut, etc.)
Corn
Coffee
Oranges, grapefruit
Nuts
Trans fats, Hydrogenated, partially-hydrogenated oils
Margarine
Fried Foods
Saturated fats
(even coconut oil until feeling better)
Red meats
Coffee, regular or decaf
Spicy foods
Chocolate
Ice cream
Black tea
Alcohol, beer, wine, liqueur
Fruit juice
Carbonated water
Tap water
Turnips
Cabbage, cauliflower
Colas and all sodas
Oats (for some people)
Avoid all artificial sweeteners, sugar, preservatives, refined and bleached foods (like white flour)
Avoid smoking if possible as it can exacerbate the symptoms.
Avoid all possible food allergens.
This is just a guide. Everyone is different, so please use caution when trying new foods.
Hope this helps Annie!
Foods that are helpful:
Beets
Cucumbers
Green beans - are NOT the same as dried
Okra
Sweet potatoes
Avocados - a good way to get needed fats directly from food
Vinegars all types
Garlic and onions help with liver cleansing but not processed types like flakes or powder. But some people have trouble digesting them so pay attention
Shallots
Tomatoes - ripe
cold water fish- salmon, trout
Lemons (lemon juice in the morning with hot water helps to clean the liver)
Grapes and fresh organic grape juice
apples, berries, papaya, pears
Omega 3 oils like flax or hemp. Use these with fresh lemon juice or vinegar on your salads. DO NOT COOK flax oil.
Vegetable juices - Beet and cucumber are especially helpful to gallbladder You can add other green vegetables like tender baby greens, swiss chard, dandelion greens, beet greens, celery, carrots -- avoid the cabbage family)
Avoid all fruit juices except organic grape juice and organic apple (fresh, self-juiced is best).
All the vegetables listed above for juicing are good. Use baby mixed organic greens for salads and avoid the bitter greens for now.
Fiber such as found in fruits and vegetables and guar gum
FOODS TO AVOID:
Eggs (Research showed that eggs caused symptoms in up to 95% of patients. Try substituting flax seed gel in recipes that require eggs for the "glue". That's 1 TBSP ground flax seed to 3 TBSP hot water. Let cool and add.)
Pork
Onions
Fowl (turkey, chicken)
Dairy (milk, cheese, cream)
Gluten (wheat, barley, rye, spelt, kamut, etc.)
Corn
Coffee
Oranges, grapefruit
Nuts
Trans fats, Hydrogenated, partially-hydrogenated oils
Margarine
Fried Foods
Saturated fats
(even coconut oil until feeling better)Red meats
Coffee, regular or decaf
Spicy foods
Chocolate
Ice cream
Black tea
Alcohol, beer, wine, liqueur
Fruit juice
Carbonated water
Tap water
Turnips
Cabbage, cauliflower
Colas and all sodas
Oats (for some people)
Avoid all artificial sweeteners, sugar, preservatives, refined and bleached foods (like white flour)
Avoid smoking if possible as it can exacerbate the symptoms.
Avoid all possible food allergens.
This is just a guide. Everyone is different, so please use caution when trying new foods.
Hope this helps Annie!
Recipe of the Week: Carrot Juice Blend
This recipe is a recipe that I make everyday. Whether I am at work, or just finished a workout, I love the flavor of this blend. I am not a big fan of the taste of carrots, but after doing my research on the benefits of carrot juice (blog on that coming soon) I decided to suck it up and just incorporate carrots with other fruits that I enjoy. Feel free to try your own blend of fruits. Just make sure the base of the blend is Carrots. Enjoy!
Carrot Juice Blend
Serving Size: 2
Ingredients:
2 medium carrots
1 granny smith apple (the tartness of the apple helps balance the flavor of the carrot)
1 medium/large california orange
1/2 banana
1/2 Haas Avocado (adding this will make the blend smooth and rich)
8-10oz of water (if it is too thick after blending, just add some more water until it is how you like it)
Instructions:
Chop all of the fruits and veggies and throw in a blender. Throw in the delicate fruit in first before the carrots, to help with the blending process. Blend for 60 seconds. Depending on the power of the blender you may need to go longer than 60 seconds. Pour into glass and enjoy!!
Nutritional facts:
Carrots - (very high in Vitamin A, and Fiber, high in iron, potassium, B6)
Granny Smith Apple - (very high in Vitamin C and Fiber)
California Orange - (very high in Vitamin C and Fiber, high in Potassium, no saturated fat, cholesterol, or sodium)
Banana - (very high in B6, high in potassium, Vitamin C, fiber, very low in sodium and saturated fat, no cholesterol)
Avocado - (High in fiber and Vitamin C, no cholesterol, low in sodium)
Carrot Juice Blend
Serving Size: 2
Ingredients:
2 medium carrots
1 granny smith apple (the tartness of the apple helps balance the flavor of the carrot)
1 medium/large california orange
1/2 banana
1/2 Haas Avocado (adding this will make the blend smooth and rich)
8-10oz of water (if it is too thick after blending, just add some more water until it is how you like it)
Instructions:
Chop all of the fruits and veggies and throw in a blender. Throw in the delicate fruit in first before the carrots, to help with the blending process. Blend for 60 seconds. Depending on the power of the blender you may need to go longer than 60 seconds. Pour into glass and enjoy!!
Nutritional facts:
Carrots - (very high in Vitamin A, and Fiber, high in iron, potassium, B6)
Granny Smith Apple - (very high in Vitamin C and Fiber)
California Orange - (very high in Vitamin C and Fiber, high in Potassium, no saturated fat, cholesterol, or sodium)
Banana - (very high in B6, high in potassium, Vitamin C, fiber, very low in sodium and saturated fat, no cholesterol)
Avocado - (High in fiber and Vitamin C, no cholesterol, low in sodium)
Welcome!
Hello everyone. I am so excited to be starting this blog. Food, nutrition and fitness are the 3 things that I enjoy doing, reading about, learning, and teaching others about. I hope that I can bring information to you that will help you change the way you live your life. I am constantly changing the way that I do things whether it is my diet or a fitness program. Variety is definitely the spice of life.
Education:
A little bit about myself. I have a Bachelors in Science in Culinary Management from The Art Institute of Atlanta. I am currently working on a degree in Advanced Health and Fitness from Bryan University. I plan on working on a Masters Degree in Nutrition. Some say that I am a life long college student, but I like to consider myself as a long life student of life.
Family Background
I was born with a rare blood disorder called spherocytosis, where my body does not produce enough red blood cells. At the age of 19, I had my spleen and gall bladder removed. That was not a pleasant feeling or experience. I have always had to watch what I do and eat, even more so now. As a child I saw my grandmother die of heart failure when I was 7. My grandfather died of a heart attack when my mother was just a teen. My father was diagnosed with diabetes a few years ago and my mother has high cholesterol and high blood pressure. I see the people I love deal and go through these things and it makes me stop dead in my tracks. We as people can change the way we eat and live our lives, but only if we truly want to. Doctors and pharmaceutical companies make their money by putting people on medications. They aren't going to tell you what to eat or how to get rid of something, because that is how they make their money. Food and the NATURAL vitamins and minerals they provide are what our body needs to run properly. It is not rocket science. A balanced diet and active exercising will help us live longer, healthier lives.
My Blog
I started this blog to help those that I love and hope to help others that want to change their lifestyle but aren't sure how to. This blog will consist of recipes, educational information, pictures, and I hope to conduct some interviews with professionals in the Nutrition and Fitness Industry. Please feel free to ask me anything you like. I will try to provide answers to your questions and if I can not I will find the right source for you.
Now.....are you ready to...EAT YOUR LIFE RIGHT???
Sincerley,
JuJu
Dedicated to:
This blog and all that I do is dedicated to my family. To my grandmother who passed away, you live inside of me everyday. To my grandfather who also was a Chef, I wish that I could have known you even just a little bit. To my mom who is my biggest supporter no matter what!! To my dad, for always encouraging me to follow my dreams. To my only sister, I love you so much and glad we have each other no matter what!! To my aunts and uncles, you are the best aunts and uncles I could have ever asked for!! And of course to my Fat Kidd, you are an amazing person!!
Education:
A little bit about myself. I have a Bachelors in Science in Culinary Management from The Art Institute of Atlanta. I am currently working on a degree in Advanced Health and Fitness from Bryan University. I plan on working on a Masters Degree in Nutrition. Some say that I am a life long college student, but I like to consider myself as a long life student of life.
Family Background
I was born with a rare blood disorder called spherocytosis, where my body does not produce enough red blood cells. At the age of 19, I had my spleen and gall bladder removed. That was not a pleasant feeling or experience. I have always had to watch what I do and eat, even more so now. As a child I saw my grandmother die of heart failure when I was 7. My grandfather died of a heart attack when my mother was just a teen. My father was diagnosed with diabetes a few years ago and my mother has high cholesterol and high blood pressure. I see the people I love deal and go through these things and it makes me stop dead in my tracks. We as people can change the way we eat and live our lives, but only if we truly want to. Doctors and pharmaceutical companies make their money by putting people on medications. They aren't going to tell you what to eat or how to get rid of something, because that is how they make their money. Food and the NATURAL vitamins and minerals they provide are what our body needs to run properly. It is not rocket science. A balanced diet and active exercising will help us live longer, healthier lives.
My Blog
I started this blog to help those that I love and hope to help others that want to change their lifestyle but aren't sure how to. This blog will consist of recipes, educational information, pictures, and I hope to conduct some interviews with professionals in the Nutrition and Fitness Industry. Please feel free to ask me anything you like. I will try to provide answers to your questions and if I can not I will find the right source for you.
Now.....are you ready to...EAT YOUR LIFE RIGHT???
Sincerley,
JuJu
Dedicated to:
This blog and all that I do is dedicated to my family. To my grandmother who passed away, you live inside of me everyday. To my grandfather who also was a Chef, I wish that I could have known you even just a little bit. To my mom who is my biggest supporter no matter what!! To my dad, for always encouraging me to follow my dreams. To my only sister, I love you so much and glad we have each other no matter what!! To my aunts and uncles, you are the best aunts and uncles I could have ever asked for!! And of course to my Fat Kidd, you are an amazing person!!
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