Why You Should Never Skip The Salad Dressing Again!

Archives for February 2016

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To call it a ‘good salad', you need a few things, right?

You'll want a bed of fresh greens, a crunchy colorful veg. like carrots or red cabbage, maybe some twang from a green onion. Most folks throw in a tomato, mushrooms, cukes or whatever is on hand.

You're minding your weight so you skip the dressing or douse on a low-fat version.

That's a great salad, isn't it?

Well…not quite, turns out you need something more to make it a ‘good salad.'

Did you know your salad needs the right fat for your body to get all the nutrients from the veggies?!

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New studies show that using a low fat dressing or fat-free dressing just won't deliver the most important vitamins and other nutrients you are looking for.

Researchers found that if you want 100% of the vital nutrients from your salad, adding the right fats is crucial.

This is because, when it comes to getting those bright colored plant pigments, fats play a major role in delivering for these nutrients. We're talking about orange pigments like betacarotene from carrots or red pigment, lycopene from tomatoes.

The right salad dressing is key to unlocking nutrients

 A 2012 study showed that monounsaturated fats like olive oil promoted the highest absorption of beneficial plant pigments like carotenoids.

Mono-unsaturated fat was found to be most efficient, followed by polyunsaturates and saturated fat. The study found that even when low amounts of mono-unsaturated fats were added, you can still get enough nutrients from your salad.

This is good news if your watching your waist!

The same wasn't applicable for polyunsaturated and saturated fats, because more fat dressing was needed to absorb most nutrition from the salad.

So, what does this mean for salad lovers?

It means the type of fat solely determines the amount of nutrients derived from your salad.

For example:

Do you eat your salad with a lot of cheese? You may not be getting the 100%, unless you add a mono-unsaturated fat like olive-oil dressings or avocado. In this case, you'd want to cut back on cheese and replace it with avocado-based salad dressing.

Do you like to add nuts and seeds to your salad? Choose nuts that are high in mono-unsaturated fats like

  • almonds
  • peanuts
  • pistachios
  • seeds like sunflower.

Here are few things you should avoid doing  to your salad

  • Too little fat or too much fat
  • Skipping healthy carbohydrate source – (more on carbs you should eat)
  •  Not using fresh organic produce
  • Using commercial salad dressing

To get the best, make your own salad dressing. Trust me, it's really simple. Here is my favorite recipe with coconut oil.

Creamy Coconut -Avocado Dressing

INGREDIENTS

 1/3 cup melted coconut oil (organic)

½ large avocado

1 tsp lemon zest

2 tbsp  lemon juice

1/3 cup apple cider vinegar

1 Tbsp maple syrup

2 Tbsp toasted sesame seeds

Sea salt

Ground pepper

Pinch of turmeric

DIRECTIONS

Mash the avocado well and combine rest of the ingredients to make a creamy dressing and enjoy on your salad.

Enjoy!

No need to skip the salad dressing or reach for the tasteless low fat ones. Your tastebuds and your waist line will thank you.

Yours in health,

Danette

P.S. Please share this with your friends. What's your favorite salad dressing? I love hearing from you in the comments below.

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Do you love spicy foods?

So do I, and one of my favorites is the green chile. It’s a super food that has amazing health benefits.

Some people think that green chilies are a type of plant, but they’re actually just peppers that have were early. If they grew, they would end up as Poblano, Anaheim, or other types of hot peppers.

Green chilies contain capsaicin, a chemical that has a big impact on our bodies. That burst of heat that you feel in your mouth when you eat a pepper does a lot more than add flavor.

A group of researchers found evidence that capsaicin may help in the battle of the bulge by stimulating energy-burning and turning white fat to brown fat. Their findings are based on a study in mice but is very promising.

So what is brown fat, and why do you want it? Simply put, the more brown fat you have, the more calories you burn.

As adults, we don't have very much of this helpful brown fat in our bodies. Deposits are limited to small areas in the neck and upper back.

Once it is activated, brown fat can burn up to 300 calories in 24 hours.

And, now, chili peppers may be the next big thing to kick up brown fat growth.

When capsaicin meets up with our mouths and throats, it sends a message to the brain. It raises our heart rate, makes us sweat, and releases endorphins.

The end result is that our body changes the way that it uses energy. It shifts away from its normal, slow process to make a big surge in our internal thermal energy.

This means that green chilies are a delicious way to boost our metabolism and help us burn calories.

Besides their power to increase our metabolism and help us lose weight, green chilies offer a lot of other health benefits.

They have high amounts of

  • vitamin A- a powerful antioxidant
  • vitamin C-  shown to boost the body’s ability to burn fat by 30% during exercise.

Green chilies have no fat and no cholesterol. They contain high levels of beta-carotene, and they actually block the absorption of cholesterol.

All this makes green chilies one of the most heart-healthy foods around.

Studies show that green chilies can help to reduce high blood sugar levels too!

How can I get more green chilies in my meals?

You can buy green chilies all year long at your local market.

If you're in the U.S. try something special, look online for the Hatch green chile, which comes from Hatch, New Mexico. This is New Mexico’s state vegetable. Its flavor is sweet, spicy and smoky. Ask anybody from Hatch about their chilies and they will tell you that if you want the best green chile, buy it from Hatch.

Green chilies up the volume of your food and make you feel fuller faster. They're great in soups and salads, salsas and sauces.

One of my favorite ways to use green chilies is to mix up this dressing. It's great over fruit, salad, or even over grilled chicken or fish.

Sweet and Spicy Green Chile Dressing

INGREDIENTS

1-inch knob of ginger
1 green chili pepper, minced
zest and juice of half of a lime
¼ cup honey

DIRECTIONS

Use a fine grater to grate ginger into a bowl. Set a fine mesh strainer over a small microwaveable bowl. Transfer ginger pulp and any juices to the strainer. Press down on the pulp with the back of a spoon to capture the ginger's juices in the bowl. Discard solids.

Add the minced green chile, lime, zest and honey to the ginger juice, then microwave on high for 20 seconds. Stir, then microwave again for another 20 seconds or until mixture starts to bubble. Enjoy!

Yours in Health,

Danette

P.S. Please share this with your friends and I love reading your comments below.

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When it comes to fat loss, there's no shortage of approaches you could take.

Well, what if I told you there's a way to actually stop new fat cells from forming?

This is exactly what you can do – if you drink Matcha tea, that is.

Here's what this tea is all about and how it can help you.

SPECIAL REPORT>> Simple Steps To Remove DEADLY Abdominal Fat Permanently

What is Matcha Tea? 

By now, you’ve likely heard that green tea is a powerful superfood.

It has a ton of antioxidants! They help fight free radical damage, lower inflammation, and can even kick-start the fat burning process.

It’s a super concentrated tea that has the same active compound that green tea contains.

All plants contain compounds called phytochemicals, that help protect them from diseases. When you eat plant foods, you can also benefit from the disease-protective properties of these compounds.

The most important thing in green tea is a polyphenol called epigallocatechin-3-gallate, or EGCG for short.

EGCG from green tea can increase thermogenesis or heat production through extra calorie burning and the use of stored fat as energy.

One study tested 24-hour energy expenditure in humans.

One group of people took 90 milligrams of EGCG and 50 milligrams of caffeine from green tea extract. The 2nd group got the caffeine dose only and the 3rd received a placebo. These were taken with 3 meals.

Only the EGCG and caffeine group experienced significant energy expenditure.

Researchers concluded that the EGCC has more potential than the caffeine in green tea for promoting weight loss.

Some research even shows that EGCG can stop the growth of new fat cells.

Matcha stands for ‘powdered tea’ and hails from Kyoto Japan. It's made using the same tea leaves that green tea is made from, only after they've been seeped.

With matcha, these tea leaves are ground up into a powder, which is then safe to drink.  Since you are actually taking in the tea leaves, that makes the beverage far more powerful.

The Benefits Of Matcha  

So what benefits do you stand to gain from using matcha powder?

You can:

  • Increase your metabolic rate thanks to the fact it does contain caffeine.
  • Improve the rate of fatty acid release from the cells for use as an energy source.
  • Prevent the growth of new fat cells. (according to a study published in the American Journal of Clinical Nutrition.)
  • Helps with the detoxification of your body.
  • Helps to calm the mind and provide gentle relaxation.
  • May help to lower cholesterol levels, reducing your risk of heart disease.
  • Can help to stabilize blood glucose, preventing diabetes.
  • Is a rich source of vitamin C, selenium, chromium, zinc, and magnesium.
  • improve physical endurance and stamina, helping you see superior workout performance.

Put Matcha To Work For You

Now that you can see all the powerful benefits that matcha holds, how can you put it to work for you?

Matcha comes as a powder, so you’ll want to place a small amount into a cup and add a few ounces of hot water. Next, whisk it until blended.

Some people may prefer using a milk frother for the smoothest taste possible.

Since it is powdered, you can also use matcha in other recipes too.

You can:

  • add it to smoothies
  • stir it into oatmeal
  • these amazing Coconut Green Tea Zen Popsicles
  • combine it with some grass fed butter and honey for a sweet treat you can smear onto some Ezekiel bread.

For best results, use opened matcha powder within 6-8 weeks and be sure to store it in the fridge in an airtight container.

Don’t overlook the benefits that matcha powder provides. Add it to your nutrition plan today and start reaping the rewards.

Yours in Health,

Danette

P.S. Please share this with your friends and I want to hear from you in the comments below. Have you tried matcha?

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Big things can come in small packages and mustard seeds certainly fit that bill.

Here's why…

Mustard seeds offer a wide range of benefits including anti-cancer, anti-inflammatory effects.

You might be thinking…”All that and they boost metabolism too?!” I know, I was.

These seeds are among the Brassica foods from the cruciferous plant family (broccoli, cabbage, etc.) which explains the unique healing properties of this spice from South Asia.

Mustard seed's antioxidant, anticancer and anti-inflammatory properties are much studied. This is why it is highly revered by ancient traditional medicine systems.

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Recent research has shed light on its ability to boost metabolism and its effects on weight loss.

Add a few teaspoons to boost your metabolic rate

A 2011 study revealed that mustard seeds have thermogenic effect. This means that they raise your body's calorie-burning capacity.

In a 10 week study on rats, researchers observed that rats, fed with lard and supplemented with mustard oil showed anti-obesity effects. These were marked by a rise in metabolic rate and lowered adipose fat accumulation.

The study results said that mustard oil shows a potential anti-obesity effect by regulating body weight and fat accumulation.

So, adding a few teaspoons of mustard seeds every day in your diet can actually boost your metabolic rate and may help you keep off that extra weight.

As a bonus, you also get trace minerals

  • phosphorus
  • magnesium
  • copper
  • vitamin B1.

Furthermore, 2 -3 teaspoons of mustard seeds are an excellent source of

  • selenium (an antioxidant mineral)
  • omega-3 fats
  • manganese

All these nutrients play a vital role in the way you burn your carbs, protein and fat.

Here's how to get more mustard seed on your menu

1. Season with seeds: Seasoning your dishes with mustard seeds is a great way to add small doses of this fantastic spice to your menu. To season your dish, ensure the oil is hot enough to help the mustard seeds splutter and release its flavor. Works well in curry dishes, salads, gravy, rice dishes.

2. Mustard sauce/paste: Mustard paste is great for fish dishes, marinades, mixed vegetables stir fry, tacos, sandwiches, etc.

3. Mustard oil: A dash of mustard oil on a salad or seasoning is an easy way to incorporate the goodness of mustard.

4. Mustard powder: It can be added to spice rubs for meat, added to soups or of course you can add water to make mustard. It's great for on-the-go.

5. This simple sauerkraut recipe using mustard seeds, enjoy!

INGREDIENTS

Shredded carrot or zucchini

4 teaspoon freshly ground mustard seeds ( roasting seeds gives an extra kick of flavor)

2- 3 tsp coconut or olive oil. You can add mustard oil as well, if you don't mind a strong mustard flavor in your dish

2-3 tsp red chili powder

2-3 tsp unrefined sesame oil

Himalayan Sea Salt to taste

DIRECTIONS

Combine all ingredients and let it sit on your kitchen counter top for 12 hours for a nourishing probiotic dish.

Yours in Health,

Danette

P.S. Please share this with your friends and I love hearing from you in the comments below.

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Quinoa is all the rage, right?

This ancient South American seed is a whole grain, and increasingly it's a household word too!

There's a good reason for this.

It boasts more protein than most other grains, but there are others that have even more nutritional benefits.  

Here are 5 of my favorites.

1. Teff

Teff is a tiny grain no bigger than a poppy seed. It grows in Ethiopia, and has a delicious nutty taste.

It contains lots of protein and iron, and has more calcium than any other grain. It also relieves PMS symptoms and can help you lose weight!

You can buy teff as a whole grain or as flour. It’s often found in cookies, breads and cakes. You can also boil, steam or bake the grains.

 

2. Amaranth

Amaranth is a Mexican plant with beautiful red flowers, but its seeds are what makes it special.

They’re high in calcium, iron, magnesium, phosphorous and potassium. It’s the only grain that has Vitamin C, and it lowers cholesterol too.

It can be popped like corn, made into a breakfast cereal like oatmeal, and in Mexico it’s mixed with sugar or honey and eaten as candy. Try boiling it in water and sprinkling it on salads, or add the seeds to batters or soups.

 

3. Kaniwa

Kaniwa sounds like quinoa, but it’s not the same.

It’s from the Andes in Peru, is much smaller than quinoa, and it contains even more protein, iron, and fiber.

It’s crunchy and delicious, and its antioxidant power helps fight your risk of heart disease.

Kaniwa stays fresh for a year in a sealed container, and can be used as a side dish or for breakfast by mixing one part seeds with two parts water and cooking for 15 to 20 minutes. It can also be ground into flour.

4. Buckwheat

Buckwheat is a nutritional powerhouse that’s delicious too.

It has:

  • 50% more vitamin B than wheat
  • 90% of the protein in dairy
  • and 80% of the protein in eggs.

It has high levels of flavonoids, which help lower cholesterol.  It also contains high levels of magnesium, which helps lower blood pressure.

Use it like rice or quinoa, or eat it as a breakfast porridge.



5. Flax Seeds

Flax seeds are tiny brown seeds that have more Omega 3 fatty acids than any other plant.

They can help you lose weight, cut your sugar cravings, balance your hormones and lower cholesterol.

They’re high in fiber and protein and low in carbs, and they’re gluten free.

They’ve been shown to help with menopause, and have been used instead of hormone replacement therapy.

Flax seeds are easy to add to your diet – just throw a couple of spoonfuls in your breakfast smoothie, or mix them into the batter when you’re baking.

They also add a nice crunch when you stir them into yogurt! To get the most from the seeds, grind them in your coffee grinder before eating.

Yours in Health,

Danette

P.S. Please share this with your friends and I always love to read your comments below.

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Think you should avoid food, especially carbs, at all costs before bed?

If you’re like most people who are trying to lose weight, that’s exactly what you think.

You'll probably be shocked when you find out what I eat before bed but more on that in a minute.

A lot of people think that the kitchen should be ‘off limits’ when the clock strikes 7 PM. As it turns out, that might not be the best approach.

In fact, eating carbs in the evening may do more good than harm ….with a few guidelines of course.

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3 benefits of having a little late-night snack

1. Carbs May Boost Blood Sugar Control

When it comes to choosing the best carbs for your pre-bed snack, it’s all about the GI (Glycemic Index).

Opting for food low on the GI scale can actually help you control your blood sugar better the next day.

If you don’t already know, blood sugar control is important as it determines

  • how you feel
  • your energy level
  • and in part, whether you’re gaining body fat.

2. Carbs Combat Hunger 

For some people, eating grilled chicken and a salad just doesn’t cut it.

They eat that and then they want more. Some folks just need carbs to feel physically and psychologically satisfied.

If that’s you and you ban all carbs before bed, you may actually wind up taking in more calories from proteins or fats trying to reach this point of satiety.

Eat a few carbs and you’ll get there faster – and in fewer calories.

3. Carbs Combined With Protein Help You Build Muscle 

Make sure you combine some carbs with a protein source before bed. This will put you into a more anabolic state than if you had that protein alone.

What does this mean?

It means superior muscle building. And, the more lean muscle you are able to build, the faster your resting metabolic rate will be 24 hours a day and the easier future fat loss will become.

The Types Of Carbs Matter 

So this all said, which types of carbs should you eat?

Clearly, digging into a carton of Ben & Jerry’s is not what you want to do to promote a lean body.

To stay lean, your best carbohydrate choices will include foods like:

  • Unsweetened oatmeal (which is a great late-night comfort food!)
  • Quinoa
  • Brown rice
  • Baked sweet potatoes
  • Toasted Ezekiel bread

Practice moderation, stick to about 20-30 grams of these carbs.

Want a heartier helping? Turn to steamed vegetables or leafy greens instead.  These are so low in carbs, you can eat a large serving and still not take in much more than 10-15 grams.

Is it a sweet tooth that’s calling your name? A good plan is one cup of berries.  These pack about 15 grams of carbs as well and will also offer an excellent dose of fiber, which further helps with blood glucose control.

Wondering what I eat before bed? I love this Chocolate Chip Cookie Dough recipe. Yes, you read that right, I eat this yummy indulgent recipe all the time! I think you'll love it too.

Use this strategy and bring carbs back into the picture before bed. Be smart and rest assured that you’re fueling your body well before you hit the hay.

Yours in Health,

Danette

P.S. Please share this info and I want to hear from you. What's your go-to bedtime snack? Comment below.

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Popeye the Sailor man was on to something big!

The iconic cartoon spinach lover was lean and strong for GOOD reason!

Spinach is well known for its nutrition value.

It's low in calories but super high in crucial vitamins! Spinach offers a ton of vitamins A,C, and E.

It boasts powerful minerals like

  • iron
  • magnesium
  • copper,

And has a LOT of antioxidant carotenoids – betacarotene, lutein and zeaxanthin.

Spinach is well known for its anti-inflammatory, anti-cancer effects as well.

You probably know some of these benefits but you may not know that spinach can help suppress appetite.

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Scientists have learned that eating spinach can help curb your appetite and aid weight loss. Yes, you read it right; weight loss!

The Science of Spinach – natural appetite suppressant

Research shows that a compound called thylakoid in spinach can help reduce hunger pangs.

Thylakoids are sac-like structures in plant cells. They hold the pigment chlorophyll, which creates the green color of leaves.

Studies on humans showed that thylakoids acted on three appetite-signaling hormones.

Firstly, thylakoids increased the levels of cholescystokinins (CCK). These are the hormones that tell you are full.

Secondly, it lowered gherlin (hunger hormone) that makes you feel hungry.

Lastly, it increased the levels of leptin, the hormone that regulates fat stores in your body. Leptin is also responsible for the food intake between meals.

Thylakoids also help maintain stable blood sugar levels. This helps reduce sweet cravings and keeps hunger at bay.

Now that you know spinach's striking effects on your appetite, let's see how you can maximize this benefit.

Practical tips for using spinach thylakoids

Spinach, is versatile and can be used in

  • salad
  • pizzas
  • smoothies
  • stir fries
  • as a party dip and pretty much every food you think of adding.

6 Spinach Quick Tips

1. It's available year round. If you can't find it fresh, frozen spinach works great too.

2. Spinach loses some nutrients after a week. If you aren't going to eat spinach every day, buy a smaller pack.

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3. There are at least 3 varieties of spinach in the market. Smooth leaf, crinkly dark (savoy) and curly type – all supply the same amount of nutrients.

4. Short of time? Pre-packaged baby spinach is a great option. It saves on cleaning and chopping time. It comes pre-cleaned, but be sure to give a good rinse before consuming it.

5. Spinach cooks down a lot! A tightly packed cup of fresh spinach yields less than half of a cup when cooked.

6. Spinach and its thylakoids won't prevent you from overeating. You'll still need some self-control!

Feeling constantly hungry can hinder your weight loss goals. The best solution is to consume foods that can keep you full longer.

Spinach with its fiber-rich, nutrient-dense composition and hunger appeasing benefits is a right choice. It's not the only food with appetite suppressing benefits, so make sure to choose from a wide array of fiber-rich greens.

This will provide you with enough thylakoids that can help suppress appetite.

As a bonus, you'll also be eating foods that offer many other beneficial nutrients. This will help regulate your body weight so you can reach your goals!

Yours in Health,

Danette

P.S. Please share this info. with your friends and I want to hear from you! Are you a spinach lover too? Comment below.

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Hunger got you down?

One of the hardest parts of being on a weight loss plan is feeling hungry.

Feeling a little hungry is a natural part of the process. Your body needs time to adjust to healthier eating habits.

The good news is that you don’t have to suffer.

Slight hunger is ok, but there’s never a reason you should ever be so hungry that you can't think straight.

If you follow these 6 quick hunger fixes, you’ll find dieting easier than ever. And, you’ll be happier as you go about the process as well.

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Here’s how to get started.

1. Sip Water Throughout The Day

Fill a bottle of water, add a slice of lime, and toss it in your bag to carry throughout the day.

Those who hydrate well tend to consume fewer calories over the course of the day thanks to lower hunger levels.

Many mistake the sensation of thirst for hunger, and go on to eat because of it. The more you sip, the less likely you are to snack on something you shouldn’t eat.

2. Start Your Day With Eggs

Does your typical breakfast consist of a bowl of oatmeal or a bagel? You might want to reconsider. Studies show that starting your day with eggs, provided you’re eating healthy too, can promote faster weight loss results. This is largely due to less hunger.

The only caveat? You need to cook them healthy.

Try hard-boiled, poached, or scrambled in a little bit of olive oil.  Serve this with some fruit tomorrow and get ready for faster results.

3. Snack On Protein 

Protein rich foods have been proven to help combat hunger.

This is thanks to the fact they don’t influence blood glucose and take a longer amount of time to break down and digest.

Rather than filling up with a snack of crackers or a granola bar (which are likely to leave you hungry an hour later!) try serving some low-sugar yogurt with some almonds.

Or, try a can of tuna with some mashed avocado and salsa. Both will tide you over until dinner.

4. Start With Soup

Want an easy way to consume less at your next meal?

Start with a soup.  Prepare yourself a broth based vegetable soup before you dig into the main course and you’ll naturally tend to eat less.

Soup is a high volume food so will fill your stomach quickly, signaling to the brain you feel full. The end result is you consume food.

Load that broth based soup up with fiber-rich vegetables such as broccoli, celery, or carrots.

5. Get Moving – At An Intense Pace

Have a workout scheduled?

You might want to consider picking up the pace. Studies suggest that intense exercise can suppress the appetite more than moderate intensity exercise can.

So rather than jogging, try interval training.  Rather than a leisurely weight lifting workout, try circuit training.

Not only will you decrease your appetite, you’ll improve your fitness at the same time.

6. Chew on Peppermint  

Finally, my last quick tip to combat hunger is to chew on fresh between meals. You’ll freshen your breath and the peppermint will combat your hunger.

With the fresh minty taste in your mouth, you’ll lose the craving for the food you had otherwise planned to eat.

So try one of these 6 strategies today and you can better manage your hunger level.  The sooner you can get it under control, the sooner you’ll be seeing weight loss success.

Yours in Health,

Danette

P.S. Do you have any hunger busting tips you’d like to share? Please type your comments below.

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No time to cook breakfast? No problem. This recipe will ensure you are ready for a busy week!

Just make these on Sunday night and you are all set with a delicious and nutritious grab-and-go breakfast to start your busy morning.

 

Egg Muffins

Yield 6 to 7 muffins

 

INGREDIENTS:

  • 8 eggs
  • 1 cup raw spinach
  • ½ cup  mushrooms
  • 1 cup diced tomatoes
  • ½ teaspoon minced garlic
  • ½ teaspoon turmeric
  • black pepper to taste
  • Himalayan sea salt to taste

 

DIRECTIONS:

1. Preheat oven to 350ºF.

2. Add all ingredients to blender and mix.

3. Pour mixture into greased muffin pan.

4. Bake for 30 minutes.

5. After they cool, you can store them in the fridge or freezer until ready to reheat and eat.

Enjoy!

 

Yours in Health,

Danette

P.S. I hope you will share this with your friends. Let me know how you like it in the comments below.

 

You may also be interested in:

Yummy Carrot and Apple Muffins

Super Healthy Banana Oat Flax Muffins

WARM EGG WHITE & SPINACH QUICHE

 

 

 

 

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