Carbohydrates are an essential part of a healthy and balanced diet. They are the preferred fuel source of the body, providing energy needed to build and repair. Unfortunately we have been very misguided in our understanding of carbohydrates and where we need to get them. Breads, refined flour products, packaged gluten free products are overly processed providing zilch when it comes to nourishing us. I'll go as far as to say they are even harming us.
We now have a better understanding of the way in which our body breaks down and uses the nutrients from different food sources and are more aware of the different types of carbohydrates….whole grain is always a better option over processed.
Although many people find health benefits from eating whole-grain foods such as oats and brown rice, this is not the case for everyone. But not to fear we can also get our carbs (and tons of fiber, phytonutrients, vitamins and minerals) from vegetables and fruits!
One of my favorite weight loss topics to talk about is fruit infused water. Studies have shown that drinking water naturally boosts metabolism and drinking fruit infused water for weight loss can be an easy way to increase your water intake. These simple water recipes are inexpensive and have almost 0 calories, and taste fabulous! Plus there are additional health benefits, including:
Nutrients leak out of the fruit into the water so you get more nutrients in your diet including vitamins, minerals, phytonutrients and antioxidants.
Depending on the ingredients used, infused water may lower your risk of diabetes, obesity, cold, flu, and heart disease because the natural compounds in fruit help maintain a body pH within the ideal range.
Fruit infused water contains powerful antioxidants that can slow aging and fight free radical damage. Can anyone say smooth, silky, glowing skin?
Active compounds in fruit speed up metabolism causing you...
Cucumber water has been around for a very long time. It has been served at day spas and in health clubs over the world for decades, even before the fruit infused water craze began. It not only tastes good but has many health benefits.
The basic cucumber water recipe is just that, two ingredients; water and cucumber. But don't let it’s simplicity fool you...it tastes great! And as far as the health benefits, where to begin? To start, water helps flush and detox your body and it keeps you feeling more full so you don't eat as much and even helps increase your metabolism. If you're trying to lose weight, drinking water is one of the easiest things you can do to give your efforts a boost. Second, cucumbers are what's known as a superfood which basically means they're very nutrient rich and good for you. They are a great source of vitamin B, rich in potassium and magnesium which helps to lower blood pressure, and they are super hydrating which means more energy and glowing skin.
6 very large romaine lettuce leaves
2 ripe tomatoes
1 ripe avocado
½ medium-sized red onion
1/2 bunch of fresh coriander or parsley
The juice of 1 lemon
1 pinch of sea salt
Squirt Dijon mustard
Mash the avocado (with a fork in a bowl is fine). Then chop the tomatoes, red onion, coriander and parsley into small pieces. Then squeeze the lemon juice, add the mustard and sprinkle the salt over the avocado and mix in the chopped ingredients. Now prepare the big lettuce leaves by washing them and then patting dry.
Divide the mixture up among the leaves, wrap them over and enjoy! Optional to add in some grilled chicken or roasted turkey for my meat eaters.
Process zucchinis through a spiralizer and set aside. Pulse the garlic in a food processor until finely chopped. Add the arugula, basil, pine nuts, salt and pepper to the food processor and process until finely chopped. Transfer the chopped greens mixture to a large bowl. Add the avocado, lemon juice and 3 tablespoons water to the food processor and blend until smooth. Add the avocado mixture to the bowl with the chopped greens. In a pan, lightly coat with spray oil. Sauté the spiralized zucchini noodles for 1 to 2 minutes until just heated through. Toss the avocado and green mixture with the cooked zucchini, adding extra water one tablespoon at a time if needed to thin out the sauce. Garnish with freshly chopped basil....
A tasty salad packed full of skin essentials. Your face will think you got a beauty spa mask. We have kale, packed with every vitamin known to man...high in anti-oxidant, anti-inflammatory, and anti-cancer nutrients. Onions which are high in sulfur, a beautifying mineral which cleanses the liver and skin. Radishes are high in silica, which is necessary for strengthening our hair, skin and nails. Kalamata olives smooth skin and protect against wrinkles. Pumpkin seeds detox the body creating glowing, radiant skin, as well as, combats acne. And sunflower seeds are loaded with vitamin E, and a number of anti-inflammatory properties. Remember, beauty starts from the inside!
2 cups Baby Kale, roughly chopped
½ Red onion, diced
8 Kalamata Olives, pitted
5 Radishes, sliced
1 T Raw Pumpkin Seeds
1T Raw Sunflower Seeds
½ T olive oil
1/4 inch piece peeled ginger, minced (optional)
Juice of half a lemon
Himalayan Pink Sea Salt to...
Perfect salad for a winter's day or night. The combination of pear, pistachios, goat cheese, the crunch from the pomegrante and sweetness from the orange vinaigrette...yum!
1 ripe pear, diced
1 avocado, diced
⅔ cup shelled pistachios
⅔ cup crumbled raw goat cheese
½ cup diced red onion
Seeds from 1 pomegranate
1 head romaine, roughly chopped almost diced (goal is to have all ingredients around the same size)
⅓ cup fresh squeezed OJ
¼ cup balsamic vinegar
1 T honey if desired (test dressing before adding….may be sweet enough for your taste)
½ tsp sea salt
¼ tsp freshly ground black pepper
⅓ cup olive oil
Directions: Whisk all dressing ingredients together for 30 seconds until combined or my favorite is to shake in mason jar. Add all ingredients of salad in large bowl...it's that easy. Drizzle dressing over salad. Toss until combined. Serve immediately.