Chia Berry Jam

Archives for July 2016

Jellies and jams always look so pretty on the Brunch table but I usually pass on them.

Even the homemade ones are usually packed to the rim with sugar and the store bought ones come with chemicals to boot.

If you're ready to say YES to that smear of jam on your Ezekiel toast then THIS is the recipe you've been hoping for!

Summer brings an abundance of fresh berries of all types and this is the perfect way to use them up. Berry picking is a great way to spend an active family day with nature too! Here's your excuse to schedule a Saturday berry picking trip followed by a jam packed Sunday brunch.

 

Chia Berry Jam

Yield: 1 jar

 

INGREDIENTS:

  • 2 cups strawberries
  • 1 cup raspberries
  • 3 tablespoons raw honey
  • 5 – 6 tablespoons chia seeds
  • Juice of one lime or lemon

 

DIRECTIONS:

1. Combine strawberries, raspberries, honey, chia seeds and lime or lemon juice in a blender. Pulse until combined.

2. Pour berry mixture into a saucepan and cook over medium heat  10 – 15 minutes, stirring occasionally

3. Let cool.

4. Spoon into a jar and enjoy!

5. Store in refrigerator up to 2 weeks.

Yours in health,

Danette

P.S. Please share this yummy recipe with your friends and I always love to hear from you in the comments below.

You may also be interested in:

Clean Eating Cranberry Sauce

5 Ways to Use Chia Seeds in Your Recipes & Boost Your Protein

Chia Seeds VS Hemp Seeds

The familiar ad campaign says “the incredible edible egg”, and there’s a lot of truth to that. Eggs are loaded with protein.

But in the past few years we’ve been told to be careful with them. This was largely due to fears about high cholesterol found in egg yolks.

Health conscious people have been restricting themselves to eating nothing but egg whites.

Now the American Heart Association has stepped their warnings back. Where before they said to eat no more than 3 eggs per week, they now say you can have a whole egg once a day.

If you’re confused, you’re not alone!

Here’s the lowdown on eating eggs, and what parts are best for you to eat.

Whole eggs are one of the best sources of dietary protein around. They're considered nutrient dense, with more than 6 grams of protein and 13 essential vitamins and minerals.

Every egg contains choline, selenium, vitamin D, vitamin B12, phosphorous and riboflavin.

Eggs offer 600 milligrams of leucine, an amino acid that stimulates muscle growth.

They're good for:

  • the eyes
  • the brain
  • and yes, weight control

In fact, one study showed that people who ate eggs for breakfast every day for 8 weeks lost 65% more body weight and 16% more fat than those who had a bagel breakfast with the same amount of calories.

Most of these good-for-you components come from the yolk.

So why have people been separating their eggs and only eating whites?

The big issue has been cholesterol. Cholesterol is a waxy substance that comes from many sources. Our bodies make the cholesterol that we need, but some foods are high in cholesterol.

Eggs have about 200 mg of cholesterol, and that’s why doctors thought they were bad for your health.

But recent studies have shown that cholesterol in food has no relation to blood cholesterol.

It's saturated fat and trans fat that drives cholesterol up. That means that eating eggs is considered much safer than it used to be. .

So what’s the best part of the egg to eat?

Eating Eggs – What Parts Are Bad, What Parts Are Best?

First, the ever popular egg white. Egg whites have no cholesterol and no fat. It accounts for 4 of the 6 grams of the egg’s protein, not to mention the folate, riboflavin, potassium and selenium. They are nutritional powerhouses on their own.

Egg yolks are where you find fat, saturated fat and cholesterol. That's why they ‘ve been vilified for so long. But they also hold most of the vitamins and minerals in the egg.

The fat and cholesterol are where you find vitamins A, E, D, choline, and other important minerals that help the body absorb the egg’s nutrients. They've also been shown to cut inflammation.

According to the Egg Nutrition Center, throwing out the yolk of an egg and only eating whites is not a good idea.

The original idea of throwing out the yolks in the name of a healthy heart has been disproven. Since then whole eggs have been shown to be nature’s multi-vitamin.

On the practical side, they're inexpensive, widely available and versatile.

Here's one of my favorite healthy egg recipes.

Baja Eggs 

2 large eggs
1 T salsa
1 T guacamole

Beat eggs. Heat a nonstick skillet over high heat, then pour in egg mixture. Cook on one side for 50 seconds, or until fully cooked. Remove to plate and top with salsa and guacamole. Wrap in a gluten free wrap if you want to make it for mornings on the go.

Yours in health,

Danette

P.S. Please share this with your friends and make sure to leave a comment below!

Worried about your heart health?

Don’t wait until a loved one suffers from a life-threatening incident to step up and take charge of your own health.

Sadly, too many people take their health for granted and are only forced into action when the unthinkable happens.

It’s easier than you think to make positive strides towards living a heart-healthy life.

5 Things You Can Do To Protect Your Heart Right Now

1. Up Your Fiber Intake 

A big part of keeping your ticker healthy is keeping your cholesterol numbers at a healthy range. That's between 40 and 49 mg per dL for men and 50-59 mg per dL for women.

A great way to keep cholesterol levels in check is by bumping up your dietary fiber. Those who get more dietary fiber almost always show healthier cholesterol profiles when studied.

Boost your fiber by eating more beans, cruciferous vegetables, fresh fruits, as well as whole grains like oats and barley.

2. Get Moving – Invest In A Pedometer

Walking is a great way to give your heart health a boost, but yet too many people are still stuck on the idea that they need to be exercising intensely for it to matter.

As little as 20-30 minutes of walking per day could significantly decrease your risk factor for heart disease.

Need a little extra motivation? Get yourself a pedometer to track your step count. Then set your goal to hit 5000-10000 steps per day and watch your heart health soar.

3. Use A Stress Journal 

Stress reduction has been clinically linked to reduced rates of coronary disease, so taking stress seriously is a must.

Writing in a stress journal can go a long way towards making sure you are dealing with whatever is stressing you in a positive way. This will lower the chances of it negatively impacting your health.

High levels of stress on a daily basis can also increase your resting blood pressure. This is also tied in with an increased risk of both heart disease and stroke.

4. Meditate

One of the best things you can do to greatly reduce your risk of heart disease is to start meditating.

One study looked at transcendental meditation on those who suffer from metabolic syndrome and heart disease.

It noted that after just 16 weeks of continued practice, the meditation group showed lower resting blood pressure levels, decreased insulin resistance and heart rate variability.

All these factors are linked to heart disease.

Just 10-15 minutes of meditation a few times a week can offer these benets, so don’t think that you have to devote hours to chanting ‘om’ for this to work.

5. Go Vegetarian Twice A Week 

Consider swapping out the meat in your dinner for some beans or lentils a few nights a week too.

One study noted that death rate from ischemic heart disease was 24% lower in vegetarians than it was in meat eaters. This just goes to show the benefits that going meatless offers.

While you may not reap as many benefits as going full vegetarian, at least it’ll be a great start.

These 5 small changes will keep your heart in good shape and lower your risk of heart disease. I challenge you to make one or more of these easy changes today!

Yours in Health,

Danette

P.S. I hope you will share this with everyone you know and I want to hear from you in the comments below.

Visit any Mediterranean country and you'll notice one food that is EVERYWHERE you look!

Olives. And it's no wonder people who live in the Mediterranean are known for their collectively great health.

Olives protect your body in a lot of ways. They even have a secret weapon that NO other food can boast.

Here are a few reasons to reach for olives, they:

  • Protect your heart
  • Protect your DNA from damage
  • Prevent cancer

Just what is it in Olives that makes them so worthwhile?

Plenty!!

Olives are super rich in antioxidants and are anti-inflammatory in nature. They are good source of fiber, copper, iron and vitamin E.

Olives have Triple Action Protective Nutrients

1. Antioxidants

Olives are full of antioxidants, which help prevent many diseases. Phenols and flavonoids are the major antioxidants in Olives.

Their powerful antioxidant action is because of 2 things:

Olives are:

  • Rich in vitamin E, which is a fat soluble antioxidant
  • loaded with antioxidant minerals like zinc and selenium

2. Anti-inflammatory

There is evidence that olives lower inflammation. Polyphenols in olives lower a type of protein in your body. This protein, C-reactive protein, causes inflammation.

MUFA content: Olives are rich in mono unsaturated fatty acids (MUFA). This kind of fat doesn't get converted to harmful oxidized compounds. In other words, olives have the good fat that you want to eat.

Oleuropein: This is a strong secret weapon and it's only found in olives. Studies show that oleuropein fights inflammation by blocking the activity at site.

Here's why: An enzyme (iNOS) triggers inflammation, the oleuropein in olives slows the enzyme down.  This results in less inflammation.

3. Anti-cancer:

Olives are high in cancer-fighting compounds. The antioxidants and the nutrient, oleuropein make olives a powerful anti-cancer agent.

One study showed that nutrients like oleuropein in olives help fight cancer cells by:

  • preventing growth and multiplication of cells
  • causes automatic cell death (easy to see why oleuropein is called a secret weapon)

Best ways to reap the benefits from olives 

  • Eat 8 – 10 whole olives every day, OR
  • Use 2 or 3 tablespoon of olive oil in your recipes.
  • Use in preparations which do not involve heating or cooking.
  • Use cold pressed, organic and extra virgin olive oil.
  • Use olive oil in its raw state in salads.

How to choose olives & storage tips

  • Choose olives that are firm, free from bruises and not mushy.
  • If choosing olives from a olive bar, choose ones that are brine-cured.
  • Canned olives store well in the fridge for up to 10 days.
  • You can either store it with the brine solution or make your own. 1 teaspoon of salt to 1.5  cups of water = Brine

A note on sodium and olives

Most of us here in the U.S. buy canned olives but they have a lot of sodium.

Brined olives are loaded with sodium but canned olives in brine, soak up even more sodium. One small canned ripe olive has 26 mg sodium. A single pickled olive has a whopping 40 mg of sodium.

Eat olives in moderation, too much sodium increases blood pressure and other conditions. Look for low-salt or water cured olives.

Olives add great flavor to salads, and for toppings on pizzas and pastas. Another great way to enjoy olives is as an appetizer. Serve them along with raw vegetables as a healthy appetizer before a meal.

Olives are one of the reasons populations around the Mediterranean have low disease rates.  Go ahead, enjoy this wonder food!

Yours in health,

Danette

P.S. Please share this with everyone you know and don't forget to leave me a comment below!

Vacation season is in full swing here in the U.S. and a lot of you have been asking me how to eat healthy while traveling. I know exactly how you're feeling, you don't want to seem rude, you want to have fun. I've got you covered!

Listen up for my best practical tips for eating healthy while on vacation. I”ll tell you exactly what I do so you can serve your body and enjoy your trip!

Yours in health,

Danette

P.S. Please share this with your loved ones and I really love hearing from you in the comments below. Are you heading off for vacation soon?

If you walk into a health food store, you may have noticed ginger oil.

You probably know ginger for cooking, but not much about its oil form.

If you like ginger, you're going to love what I have to tell you about ginger oil. Especially if you have aches and pains or want to shed a few pounds.

What is Ginger Oil?

Ginger oil comes from the oily resin of ginger root. It's a poplar holistic remedy. It has active components like gingerols and is pungently aromatic. The unique smell is because of high levels of gingerols.

Ginger root has 115 chemicals in it and gingerols is only one. Ginger oil is simply a potent form of ginger that offers a ton of benefits.

6 Big Reasons To Love It

1. It's Full of Antioxidants

Ginger has a ton of antioxidants in its oily resin. Studies show that gingerol compounds 6, 8,10 and shogoals (another chemical in ginger) show potent antioxidant effects.

2. It's a Pain Reliever

So just how does ginger oil relieve pain? The pungent phenol compounds in this oil decrease prostaglandins. Prostoglandins, are compounds that cause pain sensation in your body.

3. It's a Strong Anti-inflammatory

It's a potent anti-inflammatory so ginger oil is great for managing arthirtis.

Ginger oil, has the triple combo of antioxidant, anti-inflammatory and pain reliving abilities. This makes it a top choice for treating swollen joints and arthritis.

4. It has Anti-cancer effects

A study on rats induced with liver cancer cells, showed the anti-cancer effects of ginger oil. Ginger extracts in the oil reduced the growth and survival of cancer cells.

5. It Improves digestion

Like ginger, ginger oil also exerts positive effects on digestive health. Ginger oil stimulates digestive system by its action on digestive enzymes. It soothes the stomach and helps relieve bloating and indigestion.

6. Aids in weight loss

Ginger oil may also help in weight loss. Gingerols in ginger help burn fat cells and produce heat. This process is thermogenesis, which helps increase the metabolic rate by 5%. The fat burning ability is also increased by 16%. Ginger oil for the win!

How to use ginger oil?

Ginger essential oil has concentrated amounts of ginger's medicinal compounds. So, just a few drops is all you need to reap the benefits.

  • Mix 2- 3 drops of the oil to an ounce of carrier oil. Apply 2- 3 drops on skin and massage at the site of pain.
  • Add a few drops to inhaler or aroma diffuser. It acts as a decongestant and soothes sore throat.
  • Add few drops to a handkerchief or pillow cover to inhale the fumes to treat cold as well as revitalize your body.
  • Ginger oil is safe to use. Use only small amounts, about 1- 3 drops for health and wellness.
  • Store in cool, dark glass container away from sunlight.
  • It can be ingested too (make sure you buy edible oils). Add a drop or 2 to teas or even to soups and other recipes.

Ginger has amazing benefits and the essential oil form is an easy way to use it.

A few years ago, most of the information on the benefits of ginger oil was via word of mouth. But, now more scientific interest in herbs and spices has given us new evidence on the many claims.

Ginger oil is no doubt worth a try.

Yours in health,

Danette

P.S. Feel free to share this with your friends and I always love hearing from you in the comments below.

There are tons of great things about being a woman, but PMS isn’t one of them. It’s amazing that almost half the 13 to 50-year-old population goes through monthly suffering, but it’s true.

Are bloating, cramps, headaches and mood swings part of your life every 4 weeks? You can get a lot of relief by simply paying attention to what you eat. Nutrient dense foods can ease your symptoms and satisfy your cravings, all at the same time.

Top 10 Foods to Tame PMS

1. Quinoa

It’s one of our favorite staples to keep in the pantry for lots of reasons, and beating PMS is one!

Quinoa is a complex carbohydrate. It boosts the levels of the feel-good hormone serotonin while helping you feel full longer. That means you don’t lose your temper, and you don’t binge on sugary snacks either.

2. Broccoli

Broccoli is another food that gives you 2 weapons against PMS symptoms. It's high in calcium and fiber too.

Studies show that women who get the most calcium are the least likely to suffer with PMS. Women should get 1000 mg per day.

Plus, broccoli’s high levels of fiber will ease bloating and get rid of puffiness.

3. Grilled Wild Salmon

Salmon is high in Omega-3 These fatty acids that are mood boosters that rival antidepressants. It’s also full of Vitamin D, which is one of the top foods for preventing PMS symptoms completely.

4. Bananas

A lot of women have trouble sleeping during their period. That means that they’re tired, which means their mood will be worse. Plus, studies show that lack of sleep makes women more prone to pain, so their cramps will be worse.

Bananas contain melatonin, a sleep aid hormone that helps you get a good night of sleep, so eat one before bed.

5. Pumpkin Seeds

Do you get bad headaches before or during your period? Pumpkin seeds are loaded with magnesium, which relaxes blood vessels and helps with headache pain.

6. Kale

Kale and all of the dark green leafy vegetables are high in Vitamin A, and that helps with PMS skin problems.

If you tend to break out right before your period, sauté up some spinach or kale to keep pimples at bay.

7. Lean Meats

Turkey, chicken and beef are all loaded with Vitamin B 12 and protein.

The B12 will give you the energy you need to fight the exhausted feeling you get during your period. And the protein will keep you feeling awake and full.

8. Eggs

Are you always hungry right before your period? Does it sabotage your healthy eating habits? Head off your PMS cravings with a nutrient dense breakfast of eggs.

9. Avocado

A recent study found that when women eat Vitamin E and oleic acid, which are both found in avocados, their PMS symptoms improved.

10. Water

Water retention is one of the worst symptoms of PMS. Your clothes feel tight and it makes you uncomfortable. The best thing you can do to fight it is to cut out as much salt as possible and drink lots and lots of water.

Here’s a great salad to help fight PMS symptoms. It’s loaded with lots of the ingredients above and will help fight bloating and the blues at the same time!

Danette May Recipe Kale Salad

Yours in health,

Danette

P.S. I hope you will share this with your lady friends and please leave a comment below. I love hearing from you!

Here’s a tried and true recipe from my friends, The Real Food Dietitians that’s soon to become your new favorite yogurt-topper or go-to healthy treat!

The honey in this Granola recipe adds the right amount of sweetness and the nuts and seeds add the perfect crunch.

 

If you’re making this granola to share with friends or family, you may want to double the batch because it likely won’t last long – it’s quite tasty. And everyone loves granola!

This recipe is paleo-friendly, grain-free, gluten-free, dairy-free, refined sugar-free and vegan-friendly.

 

Feel free to substitute your favorite nuts and seeds!

No need to make a special trip the grocery store. Use whatever nuts and seeds you have on hand and you’ll be good to go!

 

5-ways to enjoy this granola!

1. As is. So good! Just be sure to grab a measuring cup and portion it out. About 1/4 cup.

2. Sprinkle ¼ cup on top of your favorite yogurt. You can find a list of The Real Food Dietitians top 5 yogurt brands here.

3. Sprinkle ¼ cup on top of chia pudding for a dairy-free breakfast, snack or dessert.

4. Sprinkle just a bit on top of your favorite salad for a little crunch.

5. Package it and give it as a gift for someone else to enjoy.

 

Ingredient shout out: Pumpkin Seeds, a nutrient powerhouse.

  • Very good source of magnesium, manganese, copper & zinc.
  • Magnesium, promotes healthy blood pressure & heart as well as proper digestion.
  • Zinc enhances immunity.
  • Plant-based source of omega-3’s healthy fats and protein.
  • Rich source of tryptophan which is helpful for obtaining restful sleep.
  • Rich in antioxidants and anti-inflammatory properties.

This 10-ingredient Granola recipe is simple and quick to make. Give it a try!

 

You are in for a treat with this recipe! A grain-free granola that is delicious on its own or served on top of plain yogurt and a few berries! This recipe serves 12-14.

 

Chewy Honey Coconut Granola

Serves 12-14

 

INGREDIENTS:

  • 1 cup raw almonds
  • 1 cup raw cashews
  • 1/3 cup raw pumpkin seeds
  • 1/3 cup raw sunflower seeds
  • 1/4 cup unsweetened coconut flakes
  • 1/4 cup unrefined coconut oil
  • 1/4 cup raw honey (may substitute 100% maple syrup)
  • 1 teaspoon vanilla extract
  • Pinch of sea salt
  • 2 teaspoons ground cinnamon
  • 1/2 cup dried cranberries or cherries

 

DIRECTIONS:

1. Preheat oven to 275ºF.

2. In a food processor or blender, add almonds, cashews, and coconut flakes. Chop into small pieces (do not over blend).

3. Heat coconut oil, honey, cinnamon, and salt over medium-high heat in a large saucepan for 3 to 5 minutes.

4. Remove from heat, stir in vanilla, then add seeds, nuts, and coconut flakes. Stir to coat.

5. Spread granola evenly onto a baking sheet lined with parchment paper. Bake for 22 – 25 minutes until lightly browned.

6. Remove from oven and add cranberries (may need to press into mixture).  Allow to cool for 20 minutes or until hardened.

7. Break apart granola.

8. Store in airtight container or mason jar up to 2 weeks.

Danette May Chewy Honey Coconut Granola

 

Stacie Hassing is a Registered Dietitian and the co-founder of The Real Food Dietitians website and blog. She’s a creator of healthy and simple recipes, a lover of nature and she’s on a mission to inspire you to live a healthier and happier life from the inside out. Her recipes are designed to be big on taste and short on ingredients, so that you can spend less time in the kitchen and more time doing what you love. You can find more recipes as well as nutrition and lifestyle tips on the blog of the The Real Food Dietitians.
Follow Stacie on social media! Facebook | Instagram  Pinterest 

Ashwagandha is a mouthful, right?

You'll forgive it for being so hard to pronounce when you see how powerful this holistic herb is for boosting energy and focus.

It's been used for many thousands of years in Ayurveda (a holistic whole body healing system).

Ashwagandha is popular because research backs its beneficial effects. Just be sure you follow my tips to get quality supplements. (I'll share them later)

It has a ton of benefits, too many to list here, these 5 are just the start!

Top 5 Ways Ashwagandha Loves Your Body

1. Lowers stress & boosts energy:

Ashwagandha combats stress by maintaining normal levels of adrenal hormones.

One study showed that those on ashwagandha had 28% lower cortisol levels than who didn't take it.

Cortisol is the stress hormone made by your body. High levels of it lead to anxiety, depression and obesity.

2. Improves focus and maintains brain health:

As we age, oxygen supply to the brain cells declines which can lead to memory loss and poor brain function.

Ashwagandha helps by increasing the oxygen supply to the brain. A study on rats found that withanalide-A, a compound in the herb increased oxygen supply to the brain.

3. Enhances immune health:

Ashwagandha has 2 active principles:

Sitoindosides VII-X and withaferin A 

These 2 factors help fight stress, and boost the immune system. Ashwagandha helps increase the natural killer (NK) cell activity. NK cells fight off cold and flu symptoms.

4. Anti-cancer effects: 

Ashwagandha contains withanolides, which are: flavonoids and alkaloids

Withanolides target cancer cells and slow its growth. They slow down cancer cell growth by suppressing their gene expression. Studies show that they even cause early death of cancer cells!

5. Lowers risk of heart disease:

Ashwagandha is an antioxidant and anti-inflammatory herb. This combination is great for preventing the oxidation of cholesterol. This lowers the risk of heart disease and stroke.

A study on rats showed that Ashwagandha lowered the risk of heart disease. Diabetes-induced rats showed lower cholesterol when eating the herb.

Does Ashwagandha help with weight loss?

Although, there are no studies on its weight loss effects. The herb may act as a tool to help in weight loss by lowering stress hormones.

How to choose your Ashwagandha supplement?

  • Always buy from a reputable manufacturer.
  • Choose supplements that are free of cadmium, mercury, arsenic and other heavy metals.
  • Pick a manufacturer that tests every batch for pesticides, pathogens and toxins.
  • Buy supplements that show third party lab tests.
  • Choose organic if possible.

A few tips to keep in mind

  • Ashwagandha is a powerful herb, so be mindful of the dosage. The typical dose is 600-1000 mg 2 times a day.
  • Both capsule and powder forms are effective.
  • Stop taking this herb for  4 weeks and resume it. This will improve effectiveness.
  • Some may feel drowsy with Ashwagandha. If so, consult your doctor for the right dose.
  • If you are taking other medications, Ashwagandha may interact with it.
  • Ashwagandha is not recommended for pregnant and lactating women.

This ancient Ayurvedic herb is a gift to us. If you're looking for a natural way to relieve stress and boost energy, Ashwagandha could be your answer!

Yours in Health,

Danette

P.S. Feel free to share this article and don't forget to leave me a comment below.