Broccoli Pesto Quinoa - 101 Cookbooks

Recipe from 101 Cookbooks

Ingredients

•     1 cup quinoa, rinsed
•     2 cups water
•     5 cups fresh broccoli, cut into small florets (about 2 good size broccoli crowns)
•     4 garlic cloves
•     ⅔ cup freshly grated parmesan, divided
•     ⅔ cup sliced or slivered almonds, toasted, divided
•     ½ teaspoon salt
•     Juice from one fresh lemon, about 2 tablespoons
•     ¼ cup olive oil
•     ¼ cup heavy cream
•     Optional toppings: chopped basil, red chile oil (recipe below), sliced avocado

TIP: To make this dish vegan, substitute the heavy cream with coconut milk. For the parmesan, you can use Parma, or add about ¼ cup sesame seeds in place of the parmesan.

Instructions

1. In a medium saucepan, heat the quinoa with 2 cups water until boiling. Reduce heat, cover and simmer until all the water is absorbed and quinoa fluffs up, about 15 minutes. Set aside.

2. Heat a large pot of water to boiling and add the broccoli. Cook just until broccoli starts to soften and is bright green. About 90 seconds. Drain broccoli and rinse with cold water to stop broccoli from continuing to cook. Set aside.

3. To make the broccoli pesto:  puree 2 cups of the blanced broccoli, garlic, ⅓ cup of the almonds, 1/3 cup of the parmesan, salt and lemon juice in a food processor. Drizzle in the olive oil and cream and pulse until nearly smooth.

4. Just before serving, toss the quinoa and remaining broccoli florets with the broccoli pesto. Taste and dd more lemon juice or salt if desired. Add the remaining ⅓ cup parmesan cheese.

5. Spoon mixture onto serving platter or plates. Add toppings. I recommend sliced avocado and liberal amounts of the red chile oil.

6. Red Chile Oil: Heat ½ cup extra-virgin olive oil in a small saucepan until heated, but not so hot that it smokes. Turn off the heat and stir in 1½ teaspoons crushed red pepper flakes. Set aside and let cool. This is good prepared the day before and kept in refrigerator overnight. Bring back to room temp

My Chocolate Nut Balls

Ingredients:  Makes about 12 balls

•  1/2 cup walnuts
• 1/2 cup pitted dates
• 1/2 cup cocoa powder
• 1/2 cup maple syrup
• 1/2 cup almond butter
• 1/2 teaspoon vanilla extract
• 1/4 teaspoon fine sea salt
• 1/2 cup whole almonds
• 1 - 2 cups shredded unsweetened coconut

Place walnuts in a food processor and process until coarsely ground.  Add the dates and pulse until well combined with the nuts.  Add the cocoa powder, syrup, almond butter, vanilla and salt.   Process until the mixture is thick and smooth.   Add the almonds and pulse a few times until combined.   There should be some almond chunks remaining.

Form the mixture into balls and roll in coconut.   Store in freezer.

Why Is My Metabolism Slow?

“No matter what I do, I can't seem to lose weight. I think I'm cursed with a slow metabolism.”

I hear this often from my clients, and the good news is that no, you're not cursed and yes, you can fix your metabolism.

Why does this happen?  Why do metabolic rates slow down?

What can slow my metabolism?

Metabolism includes all of the biochemical reactions in your body that use nutrients and oxygen to create energy.  And there are lots of factors that affect how quickly (or slowly) it works, i.e. your “metabolic rate” (which is measured in calories).

But don't worry – we know that metabolic rate is much more complicated than the old adage “calories in calories out”!  In fact it's so complicated I'm only going to list a few of the common things that can slow it down.

Examples of common reasons why metabolic rates can slow down:

●      low thyroid hormone

●      your history of dieting

●      your size and body composition

●      your activity level

●      lack of sleep

We'll briefly touch on each one below and I promise to give you better advice than just to “eat less and exercise more”.

Low Thyroid Hormones:

Your thyroid is the master controller of your metabolism.  When it produces fewer hormones your metabolism slows down.  The thyroid hormones (T3 & T4) tell the cells in your body when to use more energy and become more metabolically active.   Ideally it should work to keep your metabolism just right.  But there are several things that can affect it and throw it off course.  Things like autoimmune diseases and mineral deficiencies (e.g. iodine or selenium) for example.

Tip: Talk with your doctor about having your thyroid hormones tested.

Your history of dieting

When people lose weight their metabolic rate often slows down.  This is because the body senses that food may be scarce and adapts by trying to continue with all the necessary life functions and do it all with less food.

While dieting can lead to a reduction in amount of fat it unfortunately can also lead to a reduction in the amount of muscle you have.  As you know more muscle means faster resting metabolic rate.

Tip: Make sure you're eating enough food to fuel your body.  Diets that restrict calories below 1000 per day can slow down your metabolism.

Your size and body composition

In general, larger people have faster metabolic rates.  This is because it takes more energy to fuel a larger body than a smaller one.

However, you already know that unless you are severely under weight, gaining weight is not a good strategy for increasing your metabolism.

Muscles that actively move and do work need energy.  Even muscles at rest burn more calories than fat.  This means that the amount of energy your body uses depends partly on the amount of lean muscle mass you have.

Tip: Do weight training to help increase your muscle mass.

Which leads us to...

Your activity level

Aerobic exercise temporarily increases your metabolic rate.  Your muscles are burning fuel to move and do “work” and you can tell because you're also getting hotter.

Even little things can add up.  Walking a bit farther than you usually do, using a standing desk instead of sitting all day, or taking the stairs instead of the elevator can all contribute to more activity in your day.

Tip:  Incorporate movement into your day and exercise regularly.  10,000 steps a day is the encouraged level of activity. 

Lack of sleep

There is plenty of research that shows the influence that sleep has on your metabolic rate.  The general consensus is to get 7-9 hours of sleep every night.

Tip: Try to create a routine that allows at least 7 hours of sleep every night.  Turn off your electronics an hour before bed.  Avoid caffeine in the afternoon and evening.  Meditate, practice deep breathing, or take a hot epsom salt bath.

Recipe (Selenium-rich): Chocolate Chia Seed Pudding

Serves 4

• ½ cup Brazil nuts
• 2 cups water
• nut bag or several layers of cheesecloth (optional)
• ½ cup chia seeds
• ¼ cup unsweetened cacao powder
• ½ teaspoon ground cinnamon
• ¼ teaspoon sea salt
• 1 tablespoon maple syrup

Blend Brazil nuts in water in a high-speed blender until you get smooth, creamy milk.  If desired, strain it with a nut bag or several layers of cheesecloth.

Add Brazil nut milk and other ingredients into a bowl and whisk until combined.  Let sit several minutes (or overnight) until desired thickness is reached.

Serve & Enjoy!

Tip:  Makes a simple delicious breakfast or dessert topped with berries.

References:

http://www.precisionnutrition.com/metabolic-damage

http://www.precisionnutrition.com/thyroid-and-testing

http://www.precisionnutrition.com/all-about-energy-balance

https://authoritynutrition.com/6-mistakes-that-slow-metabolism/

https://authoritynutrition.com/10-ways-to-boost-metabolism/

http://summertomato.com/non-exercise-activity-thermogenesis-neat

Ginger Beef Stir Fry

The best thing about stir fry?  It's colorful, delicious and comes together so easily! 

Ingredients

• 1/4 cup Tamari

• 2 Garlic (cloves, minced)

• 1 tbsp Ginger (peeled and grated)

• 1 tbsp Maple Syrup

• 1 tbsp Coconut Oil

• 16 ozs Beef Tenderloin (sliced into strips)

• 1/2 Yellow Onion (diced)

• 1 cup Broccoli (chopped)

• 1 cup Snap Peas

• 1 cup Mushrooms (sliced)

Directions

1. Mix together tamari, garlic, ginger and maple syrup in a jar. Put on a lid and shake well. Set aside.

2. Add coconut oil to a large frying pan and place over medium heat. Add beef and yellow onion. Saute for 3 to 5 minutes or until beef is cooked rare. Add in broccoli, snap peas and mushrooms. Saute for another 5 minutes. Pour in sauce from jar. Stir well to mix. Once everything is well combined, turn off the heat.

3. Plate stir fry. Garnish with sesame seeds and hot sauce if you like. Enjoy!

Coffee - Good Or Bad?

Coffee - Who can drink it and who should avoid it?

Coffee is one of those things - you either love it or hate it. (Do you love the taste, or if it’s just a reason to drink sugar and cream.)

Not to mention the headlines that say coffee is great, and the next day you should avoid it!

There is actual science behind why different people react differently to it. It's a matter of your genetics and how much coffee you're used to drinking.

NOTE:  Coffee contains between 50-400 mg of caffeine/cup, averaging around 100 mg/cup. Coffee is one of the most popular ways to consume this stimulant. But… a cup of coffee contains a lot of things over and above the caffeine. Not just water, but antioxidants, and hundreds of other compounds. These are the reasons drinking a cup of coffee is not the same as taking a caffeine pill. And decaffeinated coffee has a lot less caffeine; but, it still contains some.

Let's look at caffeine metabolism, its effects on the mind and body, and whether coffee drinkers have higher or lower risks of disease. Then I’ll give you some things to consider when deciding if coffee is for you or not.

Caffeine metabolism

Not all people metabolize caffeine at the same speed. How fast you metabolize caffeine will impact how you’re affected by the caffeine. In fact, caffeine metabolism can be up to 40x faster in some people than others.

About half of us are “slow” metabolizers of caffeine. We can get jitters, heart palpitations, and feel "wired" for up to 9 hours after having a coffee. The other half is "fast" metabolizers of caffeine. They get energy and increased alertness and are back to normal a few hours later.

This is part of the reason those headlines contradict each other so much - because we’re all different!

The effects of coffee (and caffeine) on the mind and body

NOTE: Most studies look at caffeinated coffee, not decaf.

The effects of coffee (and caffeine) on the mind and body also differ between people; this is partly from the metabolism I mentioned. But it also has to do with your body’s amazing ability to adapt (read: become more tolerant) to long-term caffeine use. Many people who start drinking coffee feel the effects a lot more than people who have coffee every day.

Here’s a list of these effects (that usually decrease with long-term use):

●      Stimulates the brain

●      Boosts metabolism

●      Boosts energy and exercise performance

●      Increases your stress hormone cortisol

●      Dehydrates

So, while some of these effects are good and some aren’t, you need to see how they affect you and decide if it’s worth it or not.

Coffee and health risks

There are a ton of studies on the health effects of coffee, and whether coffee drinkers are more or less likely to get certain conditions.

Here’s a quick summary of what coffee can lead to:

●      Caffeine addiction and withdrawal symptoms (e.g. a headache, fatigue, irritability)

●      Increased sleep disruption

●      Lower risk of Alzheimer's and Parkinson's

●      Lower risk of developing type 2 diabetes

●      Lower risk of certain liver diseases

●      Lower risk of death (“all cause mortality")

●      Mixed reviews on whether it lowers risks of cancer and heart disease

Many of the health benefits exist even for decaf coffee (except the caffeine addiction and sleep issues).

NOTE: What’s super-important to note here is that coffee intake is just one of many, many factors that can affect your risks for these diseases. Please never think regular coffee intake is the one thing that can help you overcome these risks. You are health-conscious and know that eating a nutrient-rich whole foods diet, reducing stress, and getting enough sleep and exercise are all critical things to consider for your disease risk. It’s not just about the coffee.

Should you drink coffee or not?

There are a few things to consider when deciding whether you should drink coffee. No one food or drink will make or break your long-term health.

Caffeinated coffee is not recommended for:

●      People with arrhythmias (e.g. irregular heartbeat)

●      People who often feel anxious

●      People who have trouble sleeping

●      People who are pregnant

●      Children and teens

If none of these apply, then monitor how your body reacts when you have coffee. Does it:

●      Give you the jitters?

●      Increase anxious feelings?

●      Affect your sleep?

●      Give you heart palpitations?

●      Affect your digestion (e.g. heartburn, etc.)?

●      Give you a reason to drink a lot of sugar and cream?

Depending on how your body reacts, decide whether these reactions are worth it to you. If you’re not sure, I recommend cutting back to 1 cup or eliminating for 3 days.  Notice if you feel a difference in your symptoms.

Recipe (Latte): Pumpkin Spice Latte

Serves 1

• 3 tbsp coconut milk

• 1 ½ tsp pumpkin pie spice (or cinnamon)

• ¼ tsp vanilla extract

• 1 tbsp pumpkin puree

• ½ tsp maple syrup (optional)

• 1 cup coffee (decaf if preferred)

Instructions

Add all ingredients to blender and blend until creamy.

Serve & enjoy!

Tip: You can use tea instead of milk if you prefer.

References:

https://authoritynutrition.com/coffee-good-or-bad/

http://www.precisionnutrition.com/all-about-coffee

http://www.health.harvard.edu/staying-healthy/a-wake-up-call-on-coffee

http://www.health.harvard.edu/blog/can-your-coffee-habit-help-you-live-longer-201601068938

Chef Krisi's Butternut Squash Hummus

Roasted Butternut Squash Hummus

• 1 pound of butternut squash , cubed 1 inch pieces
• 1 teaspoon roasted cumin
• 1 teaspoon garlic
• 1/2 teaspoon smoked paprika
• 1/2 can chickpeas
• 1/4 cup tahini
• 1/4 cup olive oil
• Juice of one Meyer lemon
• Salt and pepper to taste

Directions

1. Roast squash with sprinkle of salt, smoked paprika and drizzle of olive oil
At 375 degrees for 20 to 30minutes . (I like a bit of charring on them.)
2. Let the squash cool, then place in a Cuisenart.  Add the remaining ingredients and pulse till smooth.
3. Taste and adjust to your preferences.

Friday Night Dinner Party

"If you really want to make a friend, go to someone's house......the people who give you their food give you their heart." -Cesar Chavez

It's true, I love cooking for family and friends.  Everything about preparing, cooking and sharing food makes me happy.   Making something with my own hands feels creative and satisfying, and sharing it with others is a joy and a privilege.  The meals I make are one way that I show my love and appreciation for my friends and family.

I really love having people over for dinner on Friday night.....I think it is the most relaxed evening of the week.  But when you work all day, your menu has to be easy - Here is one of my favorites:

Friday Night Dinner Party

Menu

Chef Kris's Roasted Garlic and Kale Hummus

Ina Garten's Lemon Chicken, from The Barefoot Contessa served over Brown Rice

Gwenyth Paltrow's Roasted Cauliflower and Chickpeas with Mustard, from It's All Good

Simple Green Salad (I used 50/50 salad blend and dressed with oil and vinegar, salt and pepper)

Mixed Berries and Chocolate Covered Almonds

How To Improve Gut Health

How to Improve Gut Health

 Hippocrates said, “All disease begins in the gut.”

And while this may not be 100% true for every disease in every person, more and more research shows that our gut (digestive system) has a bigger role in many diseases than we used to think. And we're not just talking about heartburn, constipation, diarrhea, IBS, IBD, etc. We're talking about all kinds of issues like allergies, pain, mood disorders, and nutrient deficiencies.

There are a lot of reasons for this. Our gut is the portal to the outside world. It's here where we take in disease-causing bacteria, viruses, and parasites. We also take in nutrients (and toxins) through our gut. The nutrients we ingest and absorb are the building blocks of every single part of our body. We're just learning the connections between our gut and other areas of our body, like our brain (have you heard of "the gut-brain axis"). Not just our gut per se; but, its friendly resident microbes too. These guys also have newly discovered roles in our gut health and overall health.

So, let's talk about the roles that our gut and our gut microbes play in our overall health. Then I'll give you tips to improve your gut health naturally.

Our gut’s role in our overall health

Our gut’s main role is as a barrier. To let things in that should get in, and to keep things out that should stay out. Think of “absorption” of nutrients as things we want to let in; and “elimination” of waste as things we want to pass right through and out.

This seemingly simple role is super-complex! And it can break down in so many places.

For one thing, our guts can "leak." Yes, like a long tube with holes in it, it can allow things to get into our bloodstream/bodies that can wreak havoc (bacteria, undigested food, and toxins). You name it, whatever you put into your mouth can be absorbed by your gut and get into your bloodstream, even if it's not supposed to. And when your gut wall gets irritated, it can "leak." When this happens, you get inflammation, which is a starting point for many diseases that don't seem linked to the gut but have a sneaky connection there.

FUN FACT: About 70% of our immune system lives in and around our gut.

A healthy gut is not a leaky gut. It maintains its barrier and shuttles things through to be eliminated. Maintaining a healthy gut barrier is the first pillar of gut health.

The second main part of your gut are the billions of friendly health-promoting microbes. Gut microbes help us digest and absorb nutrients. They fight off disease-causing microbes, make some vitamins for us, and have all kinds of other health benefits, like mental health benefits, reducing inflammation, and stabilizing blood sugar.

So, keeping your gut microbes happy is the second pillar of gut health!

How to improve gut health

There are a lot of natural ways to improve gut health. Let’s start with what to stop. It’s always best to eliminate the cause, so let’s stop giving our guts junk to deal with. How about eliminating added sugars, processed foods, and alcohol? Try that for a few weeks, and you may be amazed at how much better your body (and gut) feels.

You may also want to eliminate other gut irritants. Dairy and grains contain common compounds known to irritate some people’s guts. Sometimes you only need to eliminate them for a few weeks to see if it makes a difference for your health.

By eating nutrient-dense foods, we allow ample macro- and micro-nutrients into our gut to maximize the chance for absorption. These nutrients help our bodies build and repair our gut, and every other body part as well. Some of the most nutrient-dense foods include dark leafy greens, colorful fruits and veggies, liver, and fish.

The second pillar of gut health is our microbes. By ingesting probiotic-rich foods and drinks, we can help to replenish our gut microbes. These are found in fermented foods like kombucha, kefir, miso, sauerkraut, and kimchi. Make these a part of your daily diet.

Whole foods are full of gut-friendly fiber. Not eating enough fiber increases the risk of heart disease, cancer, diabetes, and obesity. Fiber plays lots of roles in our gut, including whisking away some of those pesky bad bacteria and toxins so they can be eliminated. Fiber also helps to feed our friendly resident microbes that help us absorb and digest our food better. What foods have a lot of fiber? Fruits, vegetables, nuts, seeds, and even cacao.

And don’t forget the uber-important lifestyle factors like getting enough sleep, stressing less, and getting the right amount (and intensity) of exercise for you. It’s easy to forget some of the simple, but key links there are between what we do with our bodies and how well they function.

Conclusion

The function of your gut is key to your overall health. There are two pillars of gut health: maintaining a good barrier and maintaining healthy gut microbes.

The main ways to improve both of these naturally is by eating nutrient-dense whole foods. Foods filled with nutrition, probiotics, and fiber. And eliminating common gut irritants like added sugar, processed foods, and alcohol.

Recipe (Probiotic-rich): Fermented Carrots

Serves 12

• 1 L warm water
• 4 tsp salt
• 4 carrots, medium, peeled, sliced
• 1 clove garlic, smashed (optional)

Instructions:

Make a brine by dissolving the salt in water.

Place carrots into a clean canning jar, packing them in tight. Make sure to leave about 1 inch of head space at the top.

Fill the jar with brine, making sure to cover the carrots completely. Weigh the carrots down to make sure they don't float (you can use a "fermenting weight").

Close the jar and let it sit at room temperature for 1-4 days. The longer it sits, the more the flavor will develop. Feel free to open and taste.

Serve & enjoy!

Tip: Use this as a side dish, or even a snack.

References:

https://authoritynutrition.com/does-all-disease-begin-in-the-gut/

http://www.precisionnutrition.com/all-about-nutrition-gut-health

http://neurotrition.ca/blog/your-gut-bugs-what-they-eat-and-7-ways-feed-them

Simple Tips For Getting A Good Night's Sleep

Have you said “bye bye” to the days when you used to sleep through the night?

Are you feeling exhausted or “running on stress hormones” all day?

Do not fear, I have some great tips (and an amazing recipe) for you!

The science of sleep is fascinating, complicated and growing

Sleep is this daily thing that we all do and yet we're just beginning to understand all of the ways it helps us and all of the factors that can affect it.

Lack of sleep affects just about everything in your body and mind.  People who get less sleep tend to be at higher risk for so many health issues like diabetes, heart disease, and certain types of cancer; not to mention effects like slower metabolism, weight gain, hormone imbalance, and inflammation.  And don't forget the impact lack of sleep can have on moods, memory and decision-making skills.

Do you know that lack of sleep may even negate the health benefits of your exercise program?

Knowing this it's easy to see the three main purposes of sleep:

●      To restore our body and mind.  Our bodies repair, grow and even “detoxify” our brains while we sleep.

●      To improve our brain's ability to learn and remember things, technically known as “synaptic plasticity”.

●      To conserve some energy so we're not just actively “out and about” 24-hours a day, every day.

Do you know how much sleep adults need?  It's less than your growing kids need but you may be surprised that it's recommended that all adults get 7 - 9 hours a night.  For real!

Try not to skimp!

(Don't worry, I have you covered with a bunch of actionable tips below.)

Tips for better sleep

●      The biggest tip is definitely to try to get yourself into a consistent sleep schedule.  Make it a priority and you're more likely to achieve it.  This means turning off your lights 8 hours before your alarm goes off.  Seven. Days. A. Week.  I know weekends can easily throw this off but by making sleep a priority for a few weeks your body and mind will adjust and thank you for it.

●      Balance your blood sugar throughout the day.  You know, eat less refined and processed foods and more whole foods (full of blood-sugar-balancing fiber).  Choose the whole orange instead of the juice (or orange-flavoured snack).  Make sure you're getting some protein every time you eat.

●      During the day get some sunshine and exercise.  These things tell your body it's daytime; time for being productive, active and alert.  By doing this during the day it will help you wind down more easily in the evening.

●      Cut off your caffeine and added sugar intake after 12pm.  Whole foods like fruits and veggies are fine, it's the “added” sugar we're minimizing.  Yes, this includes your beloved chai latte.  Both caffeine and added sugar can keep your mind a bit more active than you want it to be come evening. (HINT: I have a great caffeine-free chai latte recipe for you below!).

●      Have a relaxing bedtime routine that starts 1 hour before your “lights out” time (that is 8 - 10 hours before your alarm is set to go off).  This would include dimming your artificial lights, nixing screen time and perhaps reading an (actual, not “e”) book or having a bath.

So how many of these tips can you start implementing today?

Recipe (Caffeine-free latte for your afternoon “coffee break”): Caffeine-Free Chai Latte

Serves 1-2

• 1 bag of rooibos chai tea (rooibos is naturally caffeine-free)
• 2 cups of boiling water
• 1 tablespoon tahini
• 1 tablespoon almond butter (creamy is preferred)
• 2 dates (optional)

Cover the teabag and dates (if using) with 2 cups of boiling water and steep for a few minutes.

Discard the tea bag & place tea, soaked dates, tahini & almond butter into a blender.

Blend until creamy.

Serve and Enjoy!

Tip:  You can try this with other nut or seed butters to see which flavor combination you like the best.  Cashew butter anyone?

Metabolism 101

What is Metabolism?

This word “metabolism” is thrown around a lot these days.

You know that if yours is too slow you might gain weight.  But what exactly does this all mean?

Well technically “metabolism” is the word to describe all of the biochemical reactions in your body.  It's how you take in nutrients and oxygen and use them to fuel everything you do.

Your body has an incredible ability to grow, heal, and generally stay alive.  And without this amazing biochemistry you would not be possible.

Metabolism includes how the cells in your body:

●      Allow activities you can control (e.g. physical activity etc.).

●      Allow activities you can't control (e.g. heart beat, wound healing, processing of nutrients & toxins, etc.).

●      Allow storage of excess energy for later.

So when you put all of these processes together into your metabolism you can imagine that these processes can work too quickly, too slowly, or just right.

Which brings us to the “metabolic rate”. 

Metabolic rate

This is how fast your metabolism works and is measured in calories (yup, those calories!).

The calories you eat can go to one of three places:

●      Work (i.e. exercise and other activity).

●      Heat (i.e. from all those biochemical reactions).

●      Storage (i.e. extra leftover “unburned” calories stored as fat).

As you can imagine the more calories you burn as work or creating heat the easier it is to lose weight and keep it off because there will be fewer “leftover” calories to store for later.

There are a couple of different ways to measure metabolic rate.  One is the “resting metabolic rate” (RMR) which is how much energy your body uses when you're not being physically active.

The other is the “total daily energy expenditure” (TDEE) which measures both the resting metabolic rate as well as the energy used for “work” (e.g. exercise) throughout a 24-hour period.

What affects your metabolic rate?

In a nutshell: a lot!

The first thing you may think of is your thyroid.  This gland at the front of your throat releases hormones to tell your body to “speed up” your metabolism.  Of course, the more thyroid hormone there is the faster things will work and the more calories you'll burn.

But that's not the only thing that affects your metabolic rate.

How big you are counts too! 

Larger people have higher metabolic rates; but your body composition is crucial! 

As you can imagine muscles that actively move and do work need more energy than fat does.  So the more lean muscle mass you have the more energy your body will burn and the higher your metabolic rate will be.  Even when you're not working out.

This is exactly why weight training is often recommended as a part of a weight loss program.  Because you want muscles to be burning those calories for you. 

The thing is, when people lose weight their metabolic rate often slows down which you don't want to happen.  So you definitely want to offset that with more muscle mass.

Aerobic exercise also temporarily increases your metabolic rate.  Your muscles are burning fuel to move so they're doing “work”.

The type of food you eat also affects your metabolic rate!

Your body actually burns calories to absorb, digest, and metabolize your food.  This is called the “thermic effect of food” (TEF).

You can use it to your advantage when you understand how your body metabolizes foods differently. 

Fats, for example increase your TEF by 0-3%; carbs increase it by 5-10%, and protein increases it by 15-30%.  By trading some of your fat or carbs for lean protein you can slightly increase your metabolic rate.

Another bonus of protein is that your muscles need it to grow.  By working them out and feeding them what they need they will help you to lose weight and keep it off.

And don't forget the mind-body connection.  There is plenty of research that shows the influence that things like stress and sleep have on the metabolic rate.

This is just the tip of the iceberg when it comes to metabolism and how so many different things can work to increase (or decrease) your metabolic rate.

Recipe (Lean Protein): Lemon Herb Roasted Chicken Breasts

Serves 4

Ingredients

• 2 lemons, sliced
• 1 tablespoon rosemary
• 1 tablespoon thyme
• 2 cloves garlic, thinly sliced
• 4 chicken breasts (boneless, skinless)
• dash salt & pepper
• 1 tablespoon extra virgin olive old

Preheat oven to 425F.  Layer ½ of the lemon slices on the bottom of a baking dish.  Sprinkle with ½ of the herbs and ½ of the sliced garlic.

Place the chicken breasts on top and sprinkle salt & pepper.  Place remaining lemon, herbs and garlic on top of the chicken.  Drizzle with olive oil.  Cover with a lid or foil.

Bake for 45 minutes until chicken is cooked through.  If you want the chicken to be a bit more “roasty” then remove the lid/foil and broil for another few minutes (watching carefully not to burn it).

Serve & enjoy!

Tip: You can add a leftover sliced chicken breast to your salad for lunch the next day!

References:

http://www.precisionnutrition.com/all-about-energy-balance

https://authoritynutrition.com/10-ways-to-boost-metabolism/

Dijon Salmon and Spinach

This recipe is the perfect example of how simple and delicious healthy cooking can be, even on the craziest days.

You don’t need to spend hours in the kitchen, and it combines two of my favorite superfoods into a flavorful meal you can get on the dinner table in fifteen minutes. 

Ingredients:

Serves 1

• 4 ounces fresh wild salmon
• 1 1/2 tablespoons Dijon mustard
• 2 tablespoons low sodium soy sauce or Bragg Liquid Aminos
• 1 cup steamed spinach
• salt
• freshly ground black pepper

Directions:

1. Preheat broiler. Spread the top of the salmon with mustard and drizzle with soy sauce.

2. Line the baking dish with parchment paper, and broil for 10-15 minutes, or until cooked through.

3. While the salmon is cooking, steam the spinach.

4.  Serve the salmon on the steamed spinach and season with salt and pepper.

Why I love this:

Salmon is packed with protein and omega-3s that boost heart health and promote great skin, among other benefits. And spinach is one of the most nutrient-dense greens available. If you use the liquid aminos instead of soy sauce, the dish is also gluten-free.

Nut And Seed Bread

This delicious gluten-free "bread" is so simple to make and is packed with important nutrients like protein, omega-3s, and antioxidants.

Ingredients

• 1 cup raw almonds
• 1 cup raw walnuts
• 1 cup raw pecans
• 1 cup chia seeds
• 1 cup whole flax seeds
• 1 cup raw sunflower seeds
• 1 cup raw pumpkin seeds
• 5 extra large eggs
• 1 teaspoon salt

Directions:

1. Preheat oven to 425 degrees.

2. In a large mixing bowl, add all nuts and seeds.

3. Add the eggs and salt, and mix until well combined.

4. Pour mixture into two small parchment lined loaf pans, and bake for 25 minutes.

Slice each loaf thinly, and enjoy!

Could You Have A Food Intolerance?

A food intolerance or "sensitivitiy" can affect you in many ways.

And they’re a lot more common than most people think.

I'm not talking about immediate allergic reactions that involve an immune response. Those can be serious and life-threatening.  If you have any allergies, you need to steer clear of any traces of foods you are allergic to, and consult with your doctor about medical treatment.

What I'm talking about, is an intolerance, meaning you do not tolerate a specific food very well and it causes immediate or chronic symptoms anywhere in the body. Symptoms can take hours or even days to show themselves. And symptoms can be located just about anywhere in the body.

This is what makes them so tricky to identify.

There are some common food intolerances that have immediate and terribly painful gastrointestinal symptoms, such as lactose intolerance or celiac disease. These can cause stomach pain, gas, bloating, and/or diarrhea;  symptoms can start immediately after eating lactose or gluten.

On the other hand, other more insidious symptoms may not be linked to foods in an obvious way.

Symptoms like:

●      Chronic muscle or joint pain

●      Sweating, or increased heart rate or blood pressure

●      Headaches or migraines

●      Exhaustion after a good night's sleep

●      Autoimmune conditions like Hashimoto's or rheumatoid arthritis

●      Rashes or eczema

●      Inability to concentrate or feeling like your brain is "foggy"

●      Shortness of breath

If your body has trouble digesting specific foods, it can affect your hormones, metabolism, or even cause inflammation and result in any of the symptoms listed above. And these can affect any (or all) parts of the body, not just your gastrointestinal system.

How to prevent these intolerances.

The main thing you can do is to figure out which foods or drinks you may be reacting to and stop ingesting them.

The best way to identify your food/drink triggers is to eliminate them. Get rid of those offending foods/drinks. All traces of them, for three full weeks and monitor your symptoms.

If things get better, then you need to decide whether it's worth it to stop ingesting them, or if you want to slowly introduce them back one at a time while still looking out to see if/when symptoms return.

Start Here: Two common food intolerances.

Here are two of the most common triggers of food intolerances:

●      Lactose (in dairy  - eliminate altogether, or look for a "lactose-free" label - try nut or coconut milk instead).

●      Gluten (in wheat, rye, and other common grains - look for a "gluten-free" label - try gluten-free grains like rice, quinoa & gluten-free oats).

This is by no means a complete list, but it's a good place to start because lactose intolerance is thought to affect up to 75% of people, while "non-celiac gluten sensitivity" can affect up to 13% of people.

So, if you can eliminate all traces of lactose and gluten for three weeks, it can confirm whether either or both of these, are a source of your symptoms.

A reliable way to monitor how you feel after eating certain foods is to track it. After every meal or snack, write down the foods you ate, and any symptoms so you can more easily spot trends.

Click here to download a free copy of my Weekly Food Journal to help you track.

And, as mentioned earlier, symptoms may not start immediately following a meal. You may find, for example, that you wake up with a headache the morning after eating bananas.

You might be surprised what links you can find if you track your food and symptoms well!

IMPORTANT NOTE: When you eliminate something, you need to make sure it's not hiding in other foods, or the whole point of eliminating it for a few weeks is lost. Restaurant food, packaged foods, and sauces or dressings are notorious for adding ingredients that you'd never think are there. You know that sugar hides in almost everything, but did you also know that wheat is often added to processed meats and soy sauce, and lactose can even be found in some medications or supplements?

Recipe: Homemade Almond Milk

 Makes 3 cups

• 1 cup raw almonds
• 3 1/2 cups water
• 2-4 madjool dates
• 1/2 teaspoon vanilla extract
• 1/4 teaspoon cinnamon
• pinch of sea salt

1.     Soak nuts/seeds for about 8 hours (optional, but recommended).

2.     Dump soaking water & rinse almonds

3.     Add soaked almonds, dates and  3 1/2 cups waterto a high-speed blender and blend on high for about one minute until very smooth.

4.     Strain through a small mesh sieve with 2 layers of cheesecloth. Squeeze if necessary. (This takes some time, so be patient!)

5.  Whisk in the cinnamon and salt

Serve & enjoy!

Tip: You can double the recipe and store the milk in an airtight container in the fridge for up to 7 days.

References:

http://www.dietvsdisease.org/11-warning-signs-you-have-a-food-intolerance/

https://authoritynutrition.com/lactose-intolerance-101/

https://authoritynutrition.com/signs-you-are-gluten-intolerant/

http://www.precisionnutrition.com/food-sensitivities-health-infographic

Sweet Potato & Brussels Sprouts Hash

Ingredients:

For The Salad:

• 1-2 Sweet Potato (cut into 1 inch cubes)

• 2 cups Brussels Sprouts (trimmed of outer leaf and halved)

• 1 tbsp Extra Virgin Olive Oil

• Sea Salt & Black Pepper (to taste)

• 1 cup Lentils (cooked, drained)

• 2 cups Baby Spinach (chopped)

For the dressing:

• 1/4 cup Tahini

• 1 tbsp Maple Syrup

• 1/4 cup Water

• 1/4 tsp Cayenne Pepper (optional)

• 1/8 tsp Sea Salt

Directions:

1. Preheat the oven to 425 degrees. Line a large baking dish with parchment paper.

2. Combine the diced sweet potato and brussels sprouts in a bowl. Add olive oil and season with sea salt and black pepper to taste. Toss well then spread across the baking sheet. Bake in the oven for 30 minutes or until both vegetables are cooked through and starting to brown.

3. While the vegetables roast, combine the tahini, maple syrup, water, cayenne pepper and sea salt in a jar. Seal with a lid and shake well to mix. Set aside.

4. Remove the roasted vegetables from the oven and place back in the mixing bowl. Add in the lentils. Mix well.

5. Divide spinach between bowls. Top with lentils and roasted vegetable mix. Drizzle with desired amount of dressing. Enjoy!

Joyful Joints

Did you know that 30% of people over the age of 18 in the USA complain of joint pain?  Study

Are you one of them?

Joints are the junction where your bones come together and are connected by cartilage and connective tissues.  Common areas of pain in the joints are the sacrum, spine (low back, mid back and neck), hips, knees, ankles, shoulders, elbows, wrist, fingers, toes and jaw.

Joint pain, whether it stems from an old injury, accident or an inflammatory conditions like arthritis is common, but there is much you can do to avoid living with constant joint pain by focusing on proper exercise, nutrition and hydration. 

Stretching (also yoga) is one of the best exercises that can be healing and beneficial for your joints. It can keep your tissues hydrated, muscles long and lean, and your joints fully moveable.....referred to as full range of motion. When any of your joints gets restricted, through injury, lack of movement, or inflammation, then the whole body can be thrown off balance.

Here is what you can do to keep keep your joints heath and happy no matter what age you are:

• Keep Moving.  Exercise daily or simply take a walk to stay active.
• Nourish your body with a whole foods diet.  Include plenty of healthy fats (avocado, olives, olive oil, fish -especially salmon, nuts and seeds)
• Take a high quality fish oil supplement
• Stay Hydrated.  Drink 1/2 your body weight in ounces of water daily.
• Stretch or Do Yoga

Here is a Stretch Routine that will keep you fit and keep your joints happier all at the same time!

Enjoy!
Lisa C

Negroni Sbagliato

Negroni Sbagliato

A lighter twist on the traditional Negroni, the Negroni Sbagliato is made with a sparking wine like prosseco instead of gin. It’s the perfect not-too-alcoholic aperitivo.

Serve some olives and nuts and give your date one of these to sip on while you prepare dinner.

Serves 2

• 2 ounces sweet vermouth

• 2 ounces campari (contratto bitter is a healthier alternative if you can find it)

• 4 ounces prosecco

• orange slices

1. Divide the sweet vermouth and Campari between two small cocktail glasses with ice. Stir to combine and top with prosecco. Serve with a slice of orange.

Frozen Chocolate Mousse

Frozen Chocolate Mousse

Serves 2

• 1 egg yolk

• 1 whole egg

• ½ teaspoon vanilla extract

• 2 tablespoons turbinado sugar

• ⅓ cup semisweet chocolate chips

• ¼ cup heavy cream

• fresh raspberries

• flaky salt, to serve

1. Fill a 4-quart saucepan with enough water to come about 2 inches up the side. Bring the water to a boil, then reduce to a simmer.

2. Whisk together the egg yolk, whole egg, vanilla extract, and turbinado sugar in a medium metal bowl.

3. Set the bowl over the saucepan (make sure the bottom of the bowl is not touching the simmering water), and cook for 4 to 5 minutes, whisking continuously, until the mixture has thickened and looks like custard.

4. Remove from the heat and fold in the chocolate chips, letting the heat from the custard melt the chocolate. Set aside to cool to room temperature.

5. While the chocolate mixture cools, whip the heavy cream. When the chocolate mixture has cooled to room temperature, gently fold in the whipped cream.

6. Divide the mixture between two 6-ounce ramekins, cover with plastic wrap, and place in the freezer for at least 3 hours and up to 4 days.

7. Serve with fresh raspberries or a sprinkle of sea salt.

Sweet Potato Korma

This is a hearty vegan stew that’s easy and quick to make for a weeknight dinner. My family likes it spicy, so I added a pinch of red chili flakes to the coconut oil to simmer with the onions. 

Ingredients:

• 1 tablespoon coconut oil
• pinch or red chili flakes (optional)
• 1 yellow onion, diced
• 4 cloves garlic, minced
• 1 teaspoon ginger, peeled and minced
• 2 medium sweet potatoes, peeled and cubed
• 4 ounces tomato sauce
• 1 1/2 tablespoons curry powder
• 13 1/2 ounces (1 small can) coconut milk (full fat)
• 2 cups kale, roughly chopped
• 15 ounces chick peas, drained and rinsed.  (white beans also work well here)
• Can be served as a stew or over rice

Directions:

1. Heat coconut oil in a large Dutch oven or heavy saucepan over medium-high heat until it melts.

2. Add the onion and cook, stirring frequently, for 4 to 6 minutes, or until soft and translucent. Stir in the garlic and ginger then continue stirring until fragrant, about 1 minute. Stir in the sweet potatoes, tomato sauce, and curry powder and continue stirring for 10 minutes or until the potatoes begin to soften.

3. Add the coconut milk, kale, and chickpeas or beans to the pot. Reduce the heat to low, cover, and simmer for 20 minutes, or until the potatoes are soft and completely cooked through.

Safer Skincare: 4 Harmful Chemicals To Avoid

You may already know that beauty products can be a major source of our exposure to unhealthy chemicals. And since the skin is the body’s largest organ and absorbs most of what is put on it, we need to make sure all of our beauty products are healthy and non-toxic!

Here is an assignment I give to all of my health coaching clients.  Take the time today to count how many beauty products you are using.  I 'm talking about everything from your makeup bag to your shower.  Now read the labels on those products.  Look them up on the Environmental Working Group ( EWG)  Skin Deep Database to see how they rate for things like hormone disruption and toxicity. 

* The Environmental Working Group or EWG Skin Deep Cosmetics Database lets you search more than 62,000 products and rates them based on the ingredients listed on the label.  The EWG scores products on a scale of 1-10, with 1-2 being least hazardous. 3-6 being moderate hazard and 7-10 being high hazard.

Did You Know?

• There are over 80,000 chemicals used in commercially available products. Many do not have any safety data.
•  Only 10% of of the chemicals found in beauty products have safety data
• The United States has not passed a federal law regulating what companies can put in personal care products since 1938
• In the past 20 years the US has banned a mere 13 ingredients found in personal care products–the European union has banned 1,300.
• Anything that you put on your skin can be absorbed into your bloodstream. Consider that we use birth control patches, nicotine patches, and hormone creams because our skin acts as a conduit  to the rest of our body.
•  Research has shown there is a connection between toxic chemicals exposure and disease.

Here is a list of a few of  the harmful chemicals that we know to avoid.  If you want to fast forward to see 5 very easy and natural beauty swaps that you can make today, CLICK HERE.

1. Triclosan

Found in: toothpaste, deodorant, antibacterial soap

Triclosan was all the rage as antibacterial products became ubiquitous in the 1990s. Even the FDA agrees that there is no health benefit to humans who use triclosan, and in 2013 ruled that manufacturers using it had to demonstrate that there were no long-term detrimental effects. Triclosan (in liquid products) and triclocarban (in bar soaps) have been linked to hormonal disruptions, bacterial resistance, impaired muscle function, impaired immune function and increased allergies. Instead, use naturally antibacterial and antiseptic agents like tea tree oil.

2. Parabens

Found in: makeup, moisturizer,  shampoo, personal lubricant and spray tan products

The FDA acknowledges several studies linking parabens, which mimic estrogen, to breast cancer, skin cancer and decreased sperm count, but has not ruled that it is harmful. According to the European Commission’s Scientific Committee on Consumer Products, longer chain parabens like propyl and butyl paraben and their branched counterparts, isopropyl and isobutylparabens, may disrupt the endocrine system and cause reproductive and developmental disorders. Look for ingredients with the suffix “-paraben” as well—paraben-free products will be labeled as such.

3. “Fragrance”

Found in: moisturizers, deodorant, lotion, face cream, shampoo, conditioner

Federal law doesn’t require companies to list on product labels any of the chemicals in their fragrance mixture. Recent research from Environmental Working Group and the Campaign for Safe Cosmetics found an average of 14 chemicals in 17 name-brand fragrance products, none of them listed on the label. Fragrances can contain hormone disruptors and are among the top 5 allergens in the world. Our advice? Buy fragrance-free wherever possible.

4. Oxybenzone

Found in: sunscreen

Oxybenzone is one of the highest-risk chemicals found in sunscreen. It acts like estrogen in the body, alters sperm production in animals and is associated with endometriosis in women. Studies on cells and laboratory animals indicate that oxybenzone and its metabolites may disrupt the hormone system. Opt for sunscreens with zinc oxide or titanium oxide or avobenzene instead.

I know that is a lot of information, but it’s important we all know the facts! Knowledge allows us to make confident, empowered decisions about the products we buy  Plus, it is easy to  avoid or reduce your exposure to these toxins with a few simple swaps to your beauty routine.  Check out my recommendations here:

Natural Beauty Swaps

If you are new to my website....Welcome and thanks for being here!  I specialize in helping women lose weight, balance hormones, and get healthy and fit so that they feel like the most vibrant version of themselves and have the energy to focus on what matters most to them. 

Shoot me an email I'd love to chat about your health and wellness goals.

Yours in health,
Lisa C.

Indian Lentil Masala

Ingredients

•     1  tbs Coconut Oil
•     1/2 Red Onion (finely diced)
•     4 Garlic Cloves (minced)
•     1 tsp Turmeric
•     1 tbs Garam Masala
•     1 tsp Sea Salt  
•     1 cup Cilantro (finely diced)
•     4 cups Organic Vegetable Broth
•     3 cups Diced Tomatoes (I used cherry tomatoes, but canned would work here)
•     1 cup Dry Red Lentils
•     1 cup Organic Coconut Milk (canned, full-fat)
•     4 cups Kale Leaves (finely chopped)

Directions

1. Heat coconut oil in a large stock pot over medium heat. Add the onions and saute for about 6 minutes or until translucent. Add in the minced garlic. Saute for another minute.

2. Add in the turmeric, garam masala and sea salt. Stir for a minute or until spices are well mixed. Add in the cilantro, vegetable broth and diced tomatoes. Bring to a boil then reduce heat to a simmer.

3. Add in the dry lentils, cover and cook for 15 to 20 minutes. Once the lentils are cooked through, add in the coconut milk. Stir well to mix, then add in the kale. Stir again until the kale is wilted. Turn off the heat. Ladle into bowls and enjoy!

 4. Garnish:  Top soup with chopped cilantro, sliced almonds and/or a dollop of coconut yogurt.