Good Nutrition Reminder

PROTEIN
Adzuki Beans- buy them canned to start out. Eden Organic is a good brand. This bean strengthens the adrenal glands and supports kidney function

Garbanzo Beans (chick peas)- for those eating less meat this bean packs more iron than any other. Hummus is made from chickpeas and is a great creamy replacement for dairy. Use the whole legume in salads to double as a complex carb and a protein for longer lasting energy.

Tempeh- a natural fermented soy that makes a great veggie burger patty. Full of protein, dietary fiber and b vitamins; a healthier choice than tofu and easy to cook.

Fresh Fish- Look for "wild caught" to protect yourself from heavy metals and to maintain the integrity of the nutrient content. Fish is the fastest protein to cook so if you are intimidated by it, start out with the flaky white fish like red snapper and tilapia and look up some recipes for baking them in less than 20 minutes. Then move on to salmon, tuna, and any others that pique your curiosity.

Nuts and seeds- raw almonds and walnuts are a great daily source of protein and healthy fat; bound to sustain you for hours. Have a handful of these with an apple for a snack and enjoy the long-lasting feelings of satiety.

PRODUCE
Leeks, red radishes, daikon radishes, and green onions- GREAT fat emulsifiers for those trying to detox, loose weight or lower their cholesterol. Daikon radishes mirror the shape of carrots but they are white and translucent. Grate them into a salad just like they do at Japanese restaurants.

Broccoli Sprouts- 10x more cancer-fighting ability than regular broccoli. Keep your fridge stocked with these to put in salads, wraps and sandwiches. Great detox and weight loss vegetable as well.

Sweet Vegetables- beets, sweet potatoes, parsnips and yams are a great way to stave off sweet cravings during this time of year as well as help us to stay grounded. Cut up your favorites, coat them in olive oil and bake them for 45 minutes at 375. Good on their own for breakfast, over a salad for lunch or as a side dish with dinner.

Boxed/bagged mixed field greens and arugula- easy, convenient way to eat your greens and to get more than one variety in your salads. Store with a paper towel to ward off excess moisture that wilts the greens.

Kale- most powerful source of well-absorbed calcium than any other food. You will be doing yourself a huge favor if you incorporate this food in your diet on a daily basis. Use in sandwiches and wraps in place of lettuce, mix in with a salad or sautee it with garlic and olive oil (or coconut oil).

Lemons- powerful cleanser. This fruit is highly alkaline and helps wash excess acids from the stomach into the intestines so our bodies can eliminate them. Try the juice of ½ a lemon in water (cold or hot), with a dash of cayenne and a bit of maple syrup first thing in the morning. This is a great way to kick start your metabolism for the day and to assist with elimination.


WHOLE GRAINS
Bread- try wheat alternatives like brown rice bread, ezekial sprouted grain tortillas, manna bread, or many others to avoid allergies, mental fog and weight gain.  Look for high fiber.

Pasta- pick up brown rice pasta for a low-glycemic choice. You will never taste the difference, but your body will process it much better.

Quinoa- a south American seed packing more protein than any other grain. Delicious, full of fiber and b vitamins and one of the least allergenic foods. Cooks in 20 minutes!

Millet- this light, fluffy grain is good to use as a breakfast porridge when mixed with almond milk, trail mix and a touch of agave and cinnamon. It is a complex carbohydrate easily processed by any body type.


FATS AND OILS
Flax Oil- great source of desperately needed Omega 3 fatty acids. Never heat it - best on steamed veggies and used in salad dressings or in smoothies. The good fats lower cholesterol, balance our moods, reduce inflammation and promote weight loss!

Coconut Oil- use to bake and stir-fry. Helpful with weight loss and stable under high heat because it is a medium-chain fatty acid.

Ghee- alternative to butter because it's clarified, which means the milk solids have been taken out.

Avocado- more vitamin E than any other food and provides monounsaturated fat 80% of which is digested immediately.


DAIRY AND ALTERNATIVES
Goat's milk yogurt- considered dairy-free for those who cannot process lactose, casein or whey.

Feta Cheese/Goat cheese- dairy-free, low fat, and the healthiest cheese.

Almond Milk- Great source of magnesium and protein.

Rice Milk- healthy alternative to milk and much easier to digest.

Coconut Milk- use for asian dishes and to replace milk and crème on deserts. Nice topper to your breakfast cereal.

CONDIMENTS
Tamari- wheat-free soy sauce.

Apple cider vinegar- healthiest vinegar to alkalize the body. Can alleviate indigestion and acid reflux with regular use of 1T/day. Make it your mainstay in the vinegar category.

Kelp Flakes: This super food is charged with essential trace minerals and large amounts of iodine to boost a sluggish thyroid, improve digestion, water absorption and weight loss. Shake it on anything savory. Found in the Asian or Macrobiotic section.

Cayenne Pepper- boosts metabolism and warms us from the inside.

Herbs and Spices -(a variety of fresh or dried)

Cinnamon- will balance your blood sugar for 24 hours and stave off sweet cravings.

Agave Nectar- honey-like natural sweetener that is completely safe for diabetics, low in calorie and 1/4x sweeter than sugar. My personal favorite!

Xylitol- This natural sweetener comes from plants and can be used cup for cup in place of sugar in any recipe for a healthy "sugar free" treat.

Celtic Sea salt- matches the exact mineral profile of our blood; supports healthy skin and digestion.

Raw Almond butter- healthier than peanut butter and more satisfying. High in magnesium to calm the nerves and relax the muscles.