A Look at Superfoods: Garlic

Superfoods: Garlic

superfood-garlic

This Week’s Featured Superfood: Pomegranate

TRIVIA

  • The Fear of garlic is called Alliumphobia

WHAT’S IN IT FOR ME?

Garlic promotes endothelial health – This helps keep arteries from getting stiff.  The endothelium is an important part of our blood vessels, working ike a pharmacy to our bodies.  Just as long as you don’t block it with plaque.

Cardiovascular heath – Increases HDL while lowering LDL, lowers Triglycerides ,lowers blood pressure, and lowers platelet aggregation

Decrease inflammation – Contains a unique suffer compound which reduces inflammation

May improve bone health due to the zinc, manganese, and b6

Reduction in Stomach Cancer – A study in 2014 of the Korean population who consume garlic daily.

Manganese –  Benefits bone formation, balance of sex hormones,  important in thyroid function, absorption of calcium, metabolism of fat and carbohydrates, helps the immune system, and is important to function of connective tissues.

Fiber – fiber is an important and necessary part of our diet and most of us don’t get enough. Known as roughage or bulk it is the parts of fruits, vegetables, whole grains, and legumes that our bodies can’t digest.  We need both soluble and insoluble fiber to be health.  soluble fiber dissolves in water and becomes gel like and helps our glucose levels and cholesterol.  insoluble fiber helps our digestive system move along and bulks up our stool.  fiber helps our bowl movements be regular, lower cholesterol, maintain blood sugar levels, and provide satiety which can help control our weight.

B6 – protects the immune system, helps with PMS, has positive effects on metabolism, and is beneficial towards mental disorders, kidney health, hormone balance, helps adrenal function, helps in the the production of neurotransmitters

Selenium – Our bodies need only trace amounts, but it plays an important role of preventing cellular damage from free radicals and supports a strong immune system.

Summary: While I wouldn’t expect to ward off vampires there are many great reasons to eat garlic!  Garlic is an anti-inflammatory, anticoagulant, and anticancer superfood powerhouse and studies are still being done which show it may help protect against Alzheimers too.  Keep in mind that the more you cook it the lower the benefits and that for some it can upset the gut. Garlic in large doses  can reduce blood clotting so people taking anticoagulants should consult their physician.


RECIPES

How to Roast Garlic – The Kitchn

Garlic and Rosemary Grilled Chicken with Scallops – Bon Appetit

Roasted Garlic Soup – Guy Fieri

Garlic Roasted Potatoes – Ina Garten

Wok Fried Shrimp with Garlic – Saveur


A 16 week look at Superfoods

What is a Superfood?  A superfood is defined as a nutrient-rich food considered to be especially beneficial for health and well-being – Mcmillian Dictionary.

Dr. William Sears, in his book Prime Time Health, describes Superfoods as:

  • Nutrient Dense
  • Nutrients that have proven benefits
  • Made by nature, not a factory
  • Taste good & satisfying
  • May be able to be prepared in a variety of ways
  • Contains no ingredients harmful to health

While we receive vitamins, minerals, proteins, and essential fats from our foods, some foods have been proven to provide extra health benefits, these foods are the superfoods. They have properties that  may be anti-inflammatory, anticancer, and anti-Alzheimer, lower highs, and raise lows in our body.

Let’s be clear, when I say superfood I do not mean magical foods that cure-all, nor do I  mean a diet consisting of one food, like the old “Grapefruit Diet”.  The truth is, that these foods work best when part of a healthy, whole food, plant-based diet full of variety and by diet I mean lifestyle eating habits, not a short-term solution.  Just eat food that rots, but eat it before it does!


Sources

Inflammation Solution By Dr. William Sears copyright 2015

https://authoritynutrition.com/11-proven-health-benefits-of-garlic/

https://en.wikipedia.org/wiki/Garlic


Lisa received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

The information in this blog is educational and not meant to diagnose, treat, or mitigate symptoms.

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Lisa Burbach

Nuts, Nuts, Nuts! Nuts three ways!

Let’s talk fat!  You may consider skipping the nuts because of the fat content, but I’d like you to reconsider.  The main thing is moderation!  Here are some benefits of healthy fats, like the fat found in nuts.

  • Fat is a nutrient like protein , carbohydrates, minerals, and vitamins.
  • Fat is part of every cell in your body.
  • Fat supplies energy
  • You need fat to be able to absorb certain vitamins (A,D, E, and K)
  • Fat helps you have healthy skin and hair
  • Fat is digested slowly, making you feel more full
  • Fat makes food taste good
  • Fat makes up 60% of brain tissue
  • Among other things, healthy fats help your heart and your brain to function optimally, so we don’t want to avoid fats altogether.
  • Fat is needed to build cell membranes, the vital exterior of each cell, and the sheaths surrounding nerves. It is essential for blood clotting, muscle movement, and inflammation.

There is a lot of debate these days regarding saturated fat and some saturated fat is important to our bodies, but don’t go crazy.  Use in moderation and be wise, including coconut oil.  When possible it is probably still wise to choose unsaturated fats like olive oil and NEVER choose hydrogenated fats!!

Here is a great video from SciShow, one of my favorite resources!


One Pan Candied Nuts – The Minimalist Baker

Time: 14 minutes

Ease: simple

Review:  This is a quick and easy sweet snack.  It isn’t too sweet, just a touch.  If you are used to very sweet candied nuts, you may be a little disappointed, but it is a good treat to ease yourself into cutting back on sugars while still having a sweet treat.  It is very easy to make and would be a great gift or food to take to parties.

Make sure to taste the nuts to get the appropriate seasoning.


Roasted Curried Cashews – Eating Well Magazine

Time: About an hour

Ease: Simple

Review: Don’t think “Curry, I don’t like curry”, this snack is really different, the lemon juice gives it a tangy flavor and the curry doesn’t scream curry.  My husband who usually prefers sweet things really liked this snack.  I think it will become a regular in our home!  You could experiment with other seasonings that may go well with lemon juice, which you make a paste with.

Tips:  Different types of curry will change the flavor.  I personally like a sweet curry, but this is the basic curry from the grocery.  Try going to a spice shop and experiment with different types of curry or try making your own blend.

When looking for curry recipes to make your own spice blend try searching British sites, like BBC or Google UK.  The British know their curry!


Pistachio Pesto – Lidia’s Italy


Time: 10-20 minutes, including prep time

Ease: Simple

Review: I love pesto and as pesto goes, this is pretty good.  Watch your salt levels with this dish and taste along the way to balance the flavors; garlic, basil, etc.  The flavor is a little different and has a hint of pistachio flavor, which I don’t mind because they are basically the crack of the nut world!  The recipe is meant to be made into a pasta dish, but I used it as a spread and that worked very well.  Easy to make and a nice flavor.


Lisa received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

The information in this blog is educational and not meant to diagnose, treat, or mitigate symptoms.

I offer individual coaching sessions and virtual health coach sessions through Zoom, if you are not local, as well as group sessions, workshops, and special events. I would love to help you on your journey towards health and wellness. Contact me for more information.


My husband and I are also Independent Shaklee Distributors to learn more visit http://lisaburbach.myshaklee.com – one of the leading providers of premium-quality, natural, nutrition, personal care, and household products.

Don’t forget to take you Healthprint !


All photos are by me, Lisa Wright Burbach –  Feel free to share, but please give credit to the source.  Thank you.

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Black Bean Brownies – no, really!

IMG_3313 2Black Bean Brownies, a Review – The Minimalist Baker

 

I am teaching some classes helping people learn how to incorporate more plant-based foods into their diets and this week we talked about beans, I thought I’d share it with you.

Bean Trivia

  1. What Day is National Bean Day?
  2. How many pounds of beans a year does the average American eat?
  3. Where is the Lima bean native too?
  4. How many people in the US are listed as having Bean as a last name (as of 201)
    1. 9000
    2. 17,642
    3. 30,483
    4. 65,217
  5. True or False, There are over 18,000 different species in the legume family?
  6. How many petals do most legume flowers have?
  7. True or false – legumes deplete the soil while growing.
  8. What distinguishes a legume as a legume?
  9. Are peanuts legumes or nuts?
  10. What resolution involving beans was passed in 1907?
  11. True or False. Ancient Romans thought so highly of legumes that the four leading families took their names from them.

Bean Trivia Answer Key

Why eat beans?  They are full of protein and fiber as well as high in antioxidants, B vitamins, iron, potassium, magnesium, zinc and copper.  A few benefits:

  • Steadies blood sugar
  • Helps you feel more full and satisfied
  • Help lower cholesterol
  • Good for your heart
  • Burns more calories than the same amount of carbs
  • Acts as a natural anti-depressant and helps improve behavior and mood
  • Is necessary for proper growth and development

Black Bean Brownies – The minimalist Baker

Time: 30 minutes

Ease: Simple, but uses new concepts

Review:  I was so surprised by these brownies and my sweet tooth, sugar loving husband was even more surprised.  He was very skeptical until I popped one in his mouth; his blue eyes widened and he let out a huge MMMMmMMMMM!  Success!

These are very easy to make, but for some may feel uncomfortable the first time.  They are gluten-free and vegan and use flax in place of an egg and makes good use of your food processor.  Just relax and enjoy trying something new.  They will be a hit!


Here are some other great bean resources:

Cooking lentils:

http://www.thekitchn.com/how-to-cook-lentils-on-the-stove-116321

Senate Bean Soup:

https://www.senate.gov/reference/reference_item/bean_soup.htm

colonial Peanut soup:

http://www.history.org/almanack/life/food/fdpnutsp.cfm

Lentil quinoa pancakes

http://www.blissfulbasil.com/savory-lentil-quinoa-protein-pancakes/

http://www.bonappetit.com/recipes/family-meals/slideshow/bean-recipes

http://www.eatingwell.com/recipes/18236/ingredients/beans/

Kitchari – great for when you’re not feeling well or stomach is healing.  Also just yummy.

https://www.thespruce.com/ayurvedic-mung-bean-recipe-2254133

Pressure cooker beans

6 cups water to 2 cups beans.  Cook on high and let the steam out naturally – slow vent.

More Lentil Recipes:

http://cookieandkate.com/2016/16-bean-lentil-recipes/

How to use beans:

http://www.bonappetit.com/test-kitchen/ingredients/article/how-to-use-beans

https://www.extension.umn.edu/family/health-and-nutrition/toolkits-and-resources/great-trays/docs/legumes-beans-peas-and-lentils.pdf


Lisa received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

The information in this blog is educational and not meant to diagnose, treat, or mitigate symptoms.

I offer individual coaching sessions and virtual health coach sessions through Zoom, if you are not local, as well as group sessions, workshops, and special events. I would love to help you on your journey towards health and wellness. Contact me for more information.


My husband and I are also Independent Shaklee Distributors to learn more visit http://lisaburbach.myshaklee.com – one of the leading providers of premium-quality, natural, nutrition, personal care, and household products.

Don’t forget to take you Healthprint !


All photos are by me, Lisa Wright Burbach –  Feel free to share, but please give credit to the source.  Thank you.

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Smoothies!

 I love my morning smoothie!  It gives me energy, fills me up (especially if I add protein) and helps me get in more fruits and veggies.

Benefits:

  • Heartburn can be an issue as we age and many find that sipping a smoothie helps the digestion process and elimination process.  There is also less tendency for reflux
  • Smoothies are natural laxatives
  • Some studies show that incorporating smoothies into the diet may aid in weight loss
  • The more amazing goodness you put in your smoothie from fruits and veggies the more you get the benefit! Smoothies are packed wit phytonutrients and help boost the immune system.
  • Fiber, fiber, fiber!  Americans need more fiber and smoothies keep all that great fiber vs juicing which extracts the fiber.  The fiber also slows the impact on the blood stream stabilizing the blood sugar.  Sipping a smoothie slowly over time also helps keep the insulin levels in check.   The best smoothie to slow down the spike in blood sugar is one that remembers to pair fruits with proteins and some fat.
  • A great way to learn to like new foods.  I discovered that raw beets in a smoothie are amazing!

Smoothies can be a powerhouse of goodness for your body, but can quickly pack in calories depending on what you add to it.  For me this isn’t a real problem, I tend to under eat and find the calorie boost in the morning helps me, but for others remember that moderation is always the key.

There are tons of smoothie recipes out there, and I encourage you to use wisdom.  If you add frozen yogurt, ice cream, sherbet, sugars and syrups, food coloring, etc. it is nothing more than a fancy milkshake and you undermine the healthfulness of the smoothie.  I do allow myself a square or two on of dark chocolate, on occasion.  Try to retrain your tastebuds to enjoy natural sugars, like fruits and learn to want to eat leafy greens etc.  Your body will thank you.


Recipes

Note:  I have milk listed in the recipes, but you can substitute any milk substitute or even water.  I also have protein powder in my smoothie recipes.  In full discloser I am not only a Health Coach, but also a Shaklee distributor and I love the protein powder options from Shaklee.  They are non-gmo and carefully researched.  If you don’t use protein powder you may substitute 2 ounces of firm tofu for the protein powder – you won’t taste it, I promise!

Substitutions:  2-3 ounces tofu and 1/2 tsp of vanilla in place of protein powder.   Almond milk, coconut milk, juice, etc. in place of milk.

I found that an immersion blender works amazingly well with smoothies and has less clean-up.  I just pack my smoothie ingredients into a wide mouth mason jar and stick in the immersion blender and blend. BOOM!

Chocolate Beet Smoothie

OK, I know it sounds weird and gross, but trust me it is so yummy!  Think Red Velvet Cake!

  • 1-2 scoops protein powder (chocolate rocks in this!)
  • 1 cup milk
  • 1/2 – 1 beet
  • 1/2 banana
  • a small block of dark chocolate, a spoon of chocolate powder or use chocolate protein powder
  • 1 cup greens – I like spinach, but you could use baby kale or others

Blend well and enjoy

 

Pumpkin Spice Smoothie

  • 1-2 scoops protein powder (I like vanilla for this one)
  • 1/2 cup pumpkin from a can or fresh, cooked pumpkin
  • 1 tsp pumpkin pie spice or a blend of nutmeg, cinnamon, and allspice
  • 1 cup milk
  • 1/2 banana

Blend well and enjoy!

 

The Portly Primate

  • 1-2 scoops vanilla protein powder
  • 1/2 tsp vanilla
  • 1-2 squares dark chocolate
  • 1 banana
  • 1 cup milk

Blend well and enjoy!

 

Dreamy Orange

  • 1-2 scoops vanilla protein powder
  • 1/2 cup yogurt
  • 1 small orange
  • 1/2 banana
  • 1 tsp vanilla
  • Ice cubes

Blend until the consistency of a slushy and add orange juice if too thick.

 

Cherrie Smoothie

  • 1-2 scoops protein powder (I like strawberry in this)
  • 1/2 cup cherries (pitted)
  • 2 ounces cherry juice or pomegranate juice
  • 1 cup of milk
  • 1 /2 tsp vanilla
  • 1/2 cup vanilla yogurt (watch the sugar content and read the ingredients to choose the most natural yogurt available).
  • Umm, again you can add a square of dark chocolate to make this seem decadant

Blend well and enjoy!

 

Mocha Latte Smoothie

  • 1 scoop Cafe Latté protein powder
  • 1 scoop Chocolate protein powder
    • OR 2 scoops protein powder or 2 ounces tofu
  • 1/4 cup leftover coffee or one scoop/packet of instant coffee
  • 1 cup milk
  • Ice
  • Opt -1 small square dark chocolate

Blend well and enjoy!

 

The Go-To

  • 1/2 banana
  • 1-2 scoops protein powder
  • 1 cup leafy greens
  • 5 large strawberries
  • 1/2 cup yogurt
  • 1 cup milk

Blend and enjoy!


Once you get used to making the smoothies above try adding leafy greens to the recipes, most of the time they add very little flavor difference, but boost the nutrients.

Try adding flaxseed or chia seeds for a little extra Omega fatty acid and feel free to go crazy and add anything you’d like to try -healthy thing!  For extra creaminess add 1/2 of an avocado.

Share your creations with us here on the blog or on Instagram #yieldingaction or our the Yielding Action Health Coaching Facebook page.


Lisa received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

The information in this blog is educational and not meant to diagnose, treat, or mitigate symptoms.


I offer individual coaching sessions and online health coach sessions through Zoom, if you are not local, as well as group sessions, workshops, and special events. I would love to help you on your journey towards health and wellness. Contact me for more information.


All photos are by me, Lisa Wright Burbach –  Feel free to share, but please give credit to the source.  Thank you.


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A Good Night’s Sleep Starts With His and Hers Burritos!

burritos

A Good night’s sleep starts with his and hers burritos!!

Raise your hand if these scenarios sound familiar:

  1. You are all snug in your bed, everything is perfect!  You are thinking to yourself “This is it! aahhh” and then he/she climbs in and fluffs the cover sending cold air rushing over you and messing up your perfection.
  2. You are sound asleep when suddenly he/She rolls over and takes the covers in the process, leaving you exposed and grumpy.
  3. He/she has, um…shall we say…does a biological function that does NOT smell great and fluffs the covers and shares with you! Thankfully my husband has never done this, but my friends talk… and many suffer from this torture.  People, be kind!
  4. OMG I’m so hot!!! or OMG I’m so cold!  Why are there so many/few covers???!!!!  Because one of you is always cold natured and one is always hot natured!  It is the law of love!

What are we to do???  My husband and I found the perfect solution!! His and Hers burritos!! OK, Duvets, but when we both snuggle in, it is like a human burrito; so in our house this what we call them.  We don’t use top sheets and use two twin duvets, one on each side. Just change the covers out when you wash sheets. I am building up several sets to have a rotation.

If you find this chore daunting here is another burrito reference and the answer to stuffing that duvet into it’s cover.

His burrito? Tog 4 -all year i.e. puny, skinny, worthless!  Her burrito? Tog 10.5 – all year long baby!  i.e. warm, snugly, fluffy-  Yes, go ahead “IT”SSS SOSOOOO FLLUFFFYY”, perfect.  Not that I have a strong opinion about it.  the picture above is our arrangement.  Here is a great article from Apartment Therapy about this method.

I’m being silly, but not completely; we all struggle to find the perfect night’s sleep and we should!  Sleep is an important part of wellness.  Check out these risks and benefits:

  • According to the National Sleep foundation a chronic lack of good, quality sleep can put our hearts at risk.  Studies show that no matter your weight, age, whether you exercise or not or smoke if you don’t sleep enough you have a higher risk of cardiovascular disease.  One age related study showed that those over 45 were twice as likely to have a stroke or heart attack if they slept fewer than 6 hours per night vs those who slept just 6-8 hours!
  • Habitually losing sleep can lead to weight gain.
  • Sleeping well leads to a better memory
  • Sleeping fewer than 6 hours a night leads to inflammation, the blood levels of inflammatory proteins increase.
  • A good night sleep helps us be more creative.
  • Sleeping well helps our mood, our attention span, productivity and more!

So, that’s great you say!! But what am I supposed to do about it?

  • Cut back on the caffeine – yea, I know they always say that.  It is true
  • Drink alcohol earlier in the evening; though it makes some sleepy alcohol can cause you to wake during the night.
  • What we eat makes a difference, choose foods with triptiphan or choose healthy carbs that can be calming.  For more about “sleep foods” you can read this month’s Yielding Action newsletter.
  • Regular exercise can help us sleep better, but be aware of your own body.  If you are energized right after exercising try exercising earlier in the evening.
  • Turn off those devices.  The light from our electric friends can disturb our normal sleep rhythms. The added benefits can be face-to-face time with your family, or re-discovering a love for reading or a hobby.  Be creative as you unwind.
  • Going to bed and waking at the same time each day can help us sleep better over all.
  • Drink some chamomile tea.
  • Meditation/prayer before bed – as little as 10 minutes can help us sleep better.
  • Calcium and magnesium taken before bed may help promote calm.
  • Dimming the lights around your home a few hours before bed can help signal your brain to start making melatonin, which helps us sleep naturally.
  • Get his and her burritos.  You each sleep differently and it’s ok to create an environment that works for you both.  Don’t worry, it isn’t a wall or fortress; you can still touch each other at any moment.  Well, kinda- that’s a different story, I have a sleeping rule “No part of you should touch any part of me when I am in my sleeping zone!”  But, if it isn’t a sleeping zone, they hey! touch away!

Visit the sleepfoundation.org to learn more and if you chronically struggle with sleep talk to your doctor to make sure there are no underlying issues and to help you find solutions.

Sleep well!


Lisa received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

The information in this blog is educational and not meant to diagnose, treat, or mitigate symptoms.


I offer individual coaching sessions and online health coach sessions through Zoom, if you are not local, as well as group sessions, workshops, and special events. I would love to help you on your journey towards health and wellness. Contact me for more information.


All photos are by me, Lisa Wright Burbach –  Feel free to share, but please give credit to the source.  Thank you.


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Breakfast from Around the World

breakfast
As a Health Coach I hear people’s struggles over what foods to eat, when to eat, how much to eat, how often to eat etc. and one of the big complaints is breakfast.  “I can’t eat first thing in the morning”, “I can’t eat sweet stuff in the morning”, “It is so carb heavy”, It is so fatty”, it goes on and on.  The key is to eat well and learn to listen to your body.  Gradually you will learn to eat when you need to eat, for you breakfast might be 11:00 am, but for your friend it might be 6:00 am.  Learning to be aware and mindful while also choosing healthy foods will help your body get in the swing of the right timing for you.

As far as what to eat, sky’s the limit, be creative and think outside the box.  If you live in America you may feel obligated to bacon and eggs, pancakes, or cereal; there is a whole world of foods awaiting you.  I give you permission to eat what you enjoy and not what the “rules” say you have to eat. Well, within reason, I am still a health coach!

Here is a selection of options from around the world, note that it doesn’t represent all of the regions, just some general  ideas.  It is good to note that not many countries eat a particularly “healthy” breakfast, but most countries eat in moderation which helps balance things out.

  • America – Biscuits, I have to start here because I have a weakness for them!  My favorite is to have a day old biscuit split and buttered, then broiled until golden brown on the edges! The obvious companion to biscuits is eggs and bacon, and maybe even a pancake.
  • Israel – Fresh bread, a variety of cheeses, olives, jam (jelly), herring, tomatoes, cucumbers, and juice.  This breakfast can be easily customized, try adding tahini, other vegetables, meats and sauces.
  • Iceland – Oatmeal, called hafragrautur. according Serious Eats.  Try using raisins, dried cranberry or dates as your sweetener.  If it isn’t sweet enough add a little brown or natural sugar and gradually reduce the amount.  Top with fresh fruits and nuts and a very, very strong cup of coffee!
  • France – A piece of croissant, toast, or buttered bread and a cup of Café Cremè.
  • NetherlandsApple pancakes and stroop, a syrup.
  • China – Wuhan- Hot and Dry Noodles.
  • KoreaDoenjang Soup
  • Wales – Bacon and eggs, cockles and laverbead, which is not a bread, it is seaweed and you should give a try.
  • Mozambique – Hot tea and a sandwich of eggs and fish

Whatever you choose remember to take a minute to set the tone for your day and enjoy your meal.  Be aware of the food and don’t just scarf it down.  This is a good time to set your attitude for the day as well and think of the positive things you’d like to accomplish, take a moment to breathe, meditate or pray, focus of something good before you start your day.  It will be just as important as the food that fueled you body, you can fuel your mind too!

Enjoy!

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My 3 Favorite Green Light Food Recipes (What’s a green light food?)

veggiesWhat is a Green Light Food?

Green light foods are part of a system of eating called Traffic Light Eating.  In Traffic light eating we stop counting calories, quit vilifying food, and start mindfully choosing healthy foods while learning to know what our body needs and when we’ve had enough.  Traffic light eating puts the emphasis on the “quality” of food first, not just the quantity.  Traffic light eating can also be used in conjunction with other dietary preferences such as vegan, vegetarian, paleo, etc.

Green Light foods are “go” foods, like the green light at a traffic light,  meaning you can eat as much as you want of them.  These include all fresh fruits and vegetables.  Emphasis on fresh – these foods are grown, not manufactured.  Green light foods are low in calories and high in nutrients and hard to overeat or become too full on.  These foods are what we call nutrient dense.  So, eat up!!


My 3 Favorite Green Light Foods

  1. Avocados!  What??!!! Did you say avocados?? I thought they were fatty and bad for you?  You shouldn’t count them as a vegetable or fruit!!!  Well,  hold on, not so fast.  Avocados contain 20 essential nutrients, have more potassium than bananas, and contain vitamins A, B6, E plus folic acid.  While it is a green light food, you might now want to eat them all day long,  but eat them any day.  To read more about avocados check out this blog post.
  2. Bananas – Another vilified food, poor bad guys. The truth is bananas are loaded with fiber, potassium, vitamins C and B6.  Bananas contain “resistant starch” which can’t be absorbed by your body, but helps you feel more full.  The greener the banana the lower it is on the glycemic index, but if you are worried about how it turns to sugar in your system add some peanut butter;  the fat and protein slow down the process.  The flip side is that more ripe bananas have less resistant starch, but have more antioxidants.
  3. Green Peas – I love peas!  I can eat just a bowl all buy themselves and be happy and fortunately for me peas have great nutritional value.  Peas have lots of protein, not many calories, are loaded with antioxidants, vitamins c, k, and e, zinc and the list goes on.  Peas are good for constipation, inflammation, aging etc.  This is one power packed “go” food.  .

It can be challenging to find ways to work fruits, vegetables, grains (yellow light), and legumes (yellow light) into your lifestyle, but the benefits are worth it.  Try making  these the bulk of your diet  for a healthier lifestyle.

Here are a few recipes to get you started:

  1. AvocadoOrange Avocado Salad – The Forest Feast
  2. BananaJust Bananas Muffins – Forks over Knives
  3. Peas –  from the cookbook, Date Night In by Ashley from Notwithoutsalt.com.  The recipe can be found in her book or at  Tending the Table.  – Pea Pesto and Prosciutto Crostini

Enjoy!


To learn more about Traffic Light Eating contact me at lisa@drsearscoach.com.  If you aren’t in the Greensboro, NC area I offer virtual sessions as well.  http://yieldingaction.com.  You may also enjoy reading December’s newsletter.

Lisa received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.


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Making it Through the Holidays

When we are trying to be healthy the holidays can feel overwhelming, so many office parties, snacks, family meals etc.  It doesn’t have to de-rail your plans.

Quick Tips:

  • Enjoy the sweets and snacks that come your way, just choose wisely, eat mindfully, and use wisdom and moderation
  • When faced with nerve racking events remember to take a minute to find a place of calm inside, make a decision ahead of time to avoid emotional eating, breathe and look for the positives
  • Plan ahead for big meals, ask yourself what things you think will be there and what you would like to splurge on – treat yourself, then fill in with healthier options.
  • NO GUILT!  Shaming yourself, eating in guilt, and berating yourself does not help your overall wellness.  Remind yourself that you are on a lifestyle of health adventure and that includes special meals and holidays where you treat yourself guilt free.  This doesn’t mean go wild, but give yourself a break.
  • Gratitude is a huge part of wellness, remember to be thankful.
  • Just have fun.

 

Quick Healthy Snack Vlog

Snacking is often one of the trickiest parts about eating a healthy diet.  Today’s post is just a quick idea of something different. You may feel like there aren’t many options outside of grabbing a plain piece of fruit, which I actually never tire of, sometimes it is nice to jazz it up.  I hope you enjoy today’s snack.  Post in the comments your favorite healthy snack ideas.

I said Kale, in the video, but ended up using a pointed cabbage.  You can use the green of your choice.

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