Healthy Tips with Kacey from 100.7 HUD

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Two weeks ago I mentioned on Facebook that big things were happening.  Well I am now ready to let you all in…  I was interviewed by Kacey from Kacey and Mike on 100.7 HUD- a Hudson Valley radio station.  We discussed the best foods to eat pre and post workout, eating with the seasons, going gluten free and why it may not be best for you, and making your own baby foods!  Even Piper, my talkative pup, made a vocal appearance! 

Now it is your turn to listen- http://kaceyontheradio.com  I come on a little after the 17 minute mark, right after Pastor Rob Bell from Monday October 13’s post.

Fall in Love with this Autumn Salad!

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This time of year happens to be my favorite. The crisp air, the color change of the trees, and most of all the vegetables and fruits we can get! Summer was all about tomatoes and fresh lettuces of different sorts, now it is time for the kale, the sweet potatoes, and the beets. You can also get different types of squash this time of year and be guaranteed they are super fresh because now is the time for them to be harvested.

Kale is the superfood people are going crazy for, but many people do not know all the benefits Kale has to offer. It is a bitter green, that yes- is good for your bones- it actually has more calcium than milk! It is also good for cardiovascular health, is low in fat, high in fiber, high in iron, and has zero fat! Beets have an earthy flavor, and may not be a top choice for everyone- but they happen to be a favorite of mine! They are good source of betaine and trytophan that can help improve your mental health. They are also loaded with fiber and can help lower blood pressure.

Red peppers will help absorb iron- so goes great with the Kale. If you are iron deficient, when you combine the red pepper with any iron source it will help your body absorb the iron needed. They contain almost 300 percent of your daily vitamin C intake for the day. They are also low in calories- one cup contains about 40-45 calories!

Sweet potatoes contain vitamin E to help protect against heart disease, Potassium to help with muscles, bone health, and to regulate blood pressure. It has more potassium than a banana. Sweet potatoes also assist in producing collagen that helps the muscles stay healthy and help keep the skin firm!

Can’t BEET this salad!

Autumn salad

Bunch of Kale- ripped up into pieces

2 Beets- roasted, peeled, diced (you can buy roasted or roast yourself)*

**1 Large sweet potato- diced and roasted (peeling is optional)

1 small red onion- diced

1 red pepper- diced

Handful of feta cheese

1 tablespoon EVOO

1 tablespoon Thyme

* To roast beets- Preheat oven to 400 degrees. Place beets in foil with oil covering them fully. Wrap tight and let cook for 30-45 minutes- until you can insert fork smoothly.

** You can substitute butternut squash for the sweet potato. It will just have to roast a longer than the sweet potato- 30-40 minutes.

Preheat over to 350 degrees. After dicing up sweet potato- add to a bowl and mix with EVOO and Thyme. Place on cooking sheet and roast for 20 minutes.

Rip up kale, and place in a bowl. Add diced beets, red pepper, and onion. Once sweet potatoes are done, let cool and add to salad. Top with feta cheese and enjoy with favorite dressing- or add some balsamic vinegar with EVOO and enjoy!

Eating with the seasons has never gotten better, and your body will always thank you for eating good foods that are growing right now!

Watermelons- more than just water!

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I am sure everyone has been seeing loads and loads of watermelons at the stores lately, and as much as people love them- many believe that all watermelon contains is water and sugar.  But that is not true, it has more health benefits than you think, and it makes the perfect snack, dessert, or juice!

High in lycopene- super antioxidant found in most red fruits and vegetables, it helps with the immune system and can help fight heart disease and certain cancers.

It contains natural substance called citrulline- which can help lower blood pressure and improve artery functions. It can also help relieve muscle soreness after a workout- Drink it as a juice before or after to help!

Packed with water- helps with dehydration.  Ever get a bad headache or feel very tired? It could be due to dehydration.  Snack on some watermelon and load up on the water your body needs!

Can help with impotence due to the Arginine, which is found in watermelon- it is beneficial in curing erectile dysfunction, and the stimulating nature of the chemical can boost libido, reduce frigidity and give a kick start to your love life- so eat some after dinner with your significant other and get it on!

There are many more benefits of eating or drinking watermelon- so pick one up today and enjoy it, by yourself or with a loved one!

**Tip- the heavier they are, the more water there is- which is something to look for when picking out a watermelon!

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Place chunks of watermelon in blender.

Blend until smooth. Pour over ice and enjoy!

~When you eat for your body, your body will thank you!  Enjoy some watermelon today!~

Fueling up post-workout

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I love to workout. It’s my form of meditation and it keeps me fit. It’s also what keeps me and my lifestyle healthy. A healthy lifestyle is not just what you are eating- it is what you are doing to stay physically active as well. After a workout though, it is VERY important to eat something, or drink a smoothie, to help rebuild those muscles you just pounded on, as well as replenish the electrolytes you just used during your workout. The best time to eat something is right after the workout- up until an hour after. I know- many people aren’t starving after coming back from the gym, a run, or whatever it is you do, but your body will thank you in the long run for it. You need to get certain nutrients in your body to help your body after working out.

Proteins help your muscles rebuild and recover from a workout.  Your muscles do not receive the full benefits of growing if you are not eating proteins 20-60 minutes after any sort of workout, and you have a higher chance of pulling, ripping, or tearing a muscle when not consuming enough protein afterwards.  Proteins that are good include- Eggs; Cheese; Fish- Tuna, Salmon, Halibet; Chicken/Turkey breast; Greek Yogurt; Nuts and nut butters.

Potassium helps restore electrolytes in the brain- which regulate our nerve and muscle functions.  Potassium also helps regulate the heartbeat after raising it, as well as helps the body retain calcium, which is necessary for the bones to remain healthy and not break.  Potassium products that are good choices include- Bananas; Avocados; Fish- Salmon; Dark leafy greens- Kale, Spinach, Collards; Coconut water- which has a natural source of electrolytes and is better than any sports drink to consume after a heavy workout.

It is necessary for your body to consume these nutrients to fully benefit any workout you have just done.  Because I know how it feels not to be hungry for a full on meal after hitting the gym or class, I have posted my favorite post-workout smoothie below.  Not only will give you the nutrients your body needs, it will refresh you after being physically active and it tastes DELICIOUS!

Pina-Kale-Ada Smoothie

Makes enough for 2, or for one big smoothie that will keep you full for hours!

1 Banana

1 Cup Pineapple

1/2 Cup Coconut Water

1/2 Cup Coconut Milk

1/2 Cup Greek Yogurt- Plain or Vanilla for some added sweetness

1/2 Avocado- For the smoothie to be extra smooth

1 Tablespoon Flax Seeds

Handful of Ice

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Blend together in high speed blender.  Start on a low and add speed.  Blend until fully smooth.

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ENJOY!

Greek Night!

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I absolutely love my CSA, but lately we have been getting way more than we can eat.  It upsets me when I throw away veggies that we just could not use before it went bad, so this week I told myself we would try to use all of it so I do not waste more food.  Yesterday we had gotten three big cucumbers and I really did not want to just cut them all up and add them to a salad in hopes we would eat it every night, so I decided to make a Greek Tzatziki sauce and make chicken and tofu gyros for something different for dinner!  The recipe is so easy and so delicious that it will definitely be made again.

Ingredients-

1 big cucumber- peeled (or partially peeled), deseeded, and diced- I had about 2 cups

2 cups plain greek yogurt

3 garlic cloves- minced

2 tablespoons fresh squeezed lemon juice

2 tablespoons fresh dill finely chopped

**Dash of salt and pepper to taste- If you like a little spice add 1/8 (or more) Cayenne pepper

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Mix greek yogurt with cucumbers and garlic.

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Add dill and lemon juice and mix altogether.  Add salt and pepper to liking.

Refrigerate 1+ hours before using.

~Enjoy

~When you make your own foods you know exactly what you are eating, and for that your body will thank you. Remember to always eat for your body~

‘Tis the season for Blueberries!

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Blueberries are in season, and when they are in season they are GOOD!  I am not the biggest blueberry fan.  In fact, up until a few years ago, I pretty much hated them.  They were the fruit I threw in the garden when my grandma wasn’t looking because she put them in her fruit salad and I disliked the taste that much!

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So, when my friend suggested blueberry picking a few years ago, I was skeptical because I knew how much I really did not like them.  However, because of her son, I went.  After picking the first one, I was happy we decided to go and was hooked on farm fresh, organic blueberries, however not a fan of the store bought ones.

I realized the difference between the two- one being from the supermarket and one being from a farm- the pesticides on the blueberries from the store must have made them taste differently to me.  Blueberries have 52 known pesticides on them including Carcinogens, Hormone disruptors, and others.  If there are 52 known pesticides, I am sure there are many more that are unknown.

When buying organic and local, not only am I helping out the farm that I am purchasing them from, but I am also helping my body by eating organic foods without all the pesticides that will kill my body, and taste buds.

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Now that I do like blueberries, we went blueberry picking again this past Monday and we picked only 7 pounds of blueberries!  Yes- 7 pounds!  I did have to put a bunch in my freezer so they would not all go bad!

Not only do they taste good, they are very beneficial to the body-

– Packed with vitamin C, E, B2, Niacin, and Folate

– Phytonutrient Quercetin can reduce severity of allergies when eaten continuously day to day

–  Contains minerals such as Iron, Magnesium, and Potassium

–  Contains Salicylic Acid- which helps with thinning of the blood and reduces pain making it a natural form of aspirin.

– Rich in Proanthocyanidins which can help decrease wrinkling and disease associated with aging.

– Because of Catechins that are found in blueberries, which activate fat burning cells, they can aid in weight loss, especially belly fat surrounding the abdominals.

Blueberries are good for the body, for the skin, and most of all your taste buds!  Do yourself a favor and pick up some organic blueberries today from your local farm or farmer’s market- I promise, you will not be sorry!

Eat them from your hands, with some yogurt, in a smoothie, or even add them to your favorite salad!

When you know what you are eating, your body will thank you!

Double Chocolate Zucchini Muffins

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I had a lot of Zucchini from out CSA this past week, and after shredding it earlier this week to make quesadillas with it, I decided to use the rest for zucchini muffins.  I wanted something that was sweet enough to eat for dessert, because that is something I do tend to eat every night, yet healthy enough to have for breakfast- or my mid morning snack.  These are what I came up with!

Ingredients-

 

1 cup whole wheat flour- or flour of choice if trying to keep gluten free

1 teaspoon baking soda

1/4 teaspoon baking powder

dash of salt

1/2 cup unsweetened 100% raw cocoa powder

2 eggs

1/2 cup honey, although I used a little less due to the chocolate

1.5 cups shredded zucchini

1/2 cup coconut oil in liquid form

1 teaspoon vanilla

3/4 cup chocolate chips- I used Enjoy Life Mini Chips which are non dairy, non nuts, non soy

Directions-

Preheat oven to 350 degrees.  Butter muffin tin, or use muffin wrappers.

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In large bowl mix flour, baking soda, baking powder, salt, and cocoa powder.  Add chocolate chips and mix until everything is combined.

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In another large bow whisk eggs, coconut oil, honey, and vanilla until all mixed.  Add zucchini and continue mixing until all zucchini is covered.

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Add the powder mixture and stir until all powder is covered in liquid mixture.  Do not over mix.

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Fill up muffin tins- 1/4-1/2 depending on the size you want.  Put in oven and bake for 18 minutes, or until inserted toothpick comes out smooth.

**These are pretty chocolate-ly- if you do not want too much chocolate, I would skip out on the extra chocolate chips.

When you take the time to make your own foods, you know exactly what is being put into your body- and for that, your body will thank you!  Remember to always eat for your body!

~Enjoy

Taco Seasoning

Who doesn’t love Mexican night in their house?!?  It happens to be my favorite- Taco Tuesday’s! Taco seasoning, however, contains a lot of added sugars, salt, and extras that you should not want to out in your body- that causes the extra bloat and gas.  A few years ago a friend of mine sent me a homemade taco seasoning recipe that I have been using ever since!  It tastes so much better than the already made seasoning, and it is 100 times better for you and your body!

So easy, so delicious, so tasty!  Try it out for your next taco night!

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I use it so much, I taped the recipe on the door to my spice cabinet!

Recipe-

1 Tablespoon Chili Powder

1/4 Teaspoon Garlic Powder

1/4 Teaspoon Onion Powder

1/4 Teaspoon Crushed Red Pepper Flakes

1/4 Teaspoon Dried Oregano

1/2 Teaspoon Paprika

1 1/2 Teaspoon Ground Cumin- I sometimes add a bit more for extra spice

Optional-

1 Teaspoon salt- which I do not typically use

1 Teaspoon Black Pepper- which I do use, but it will add an extra spice to the flavor, so I recommend adding only if you like spicier foods.

 

Using one package of lean Turkey meat (or Beef if that’s what you prefer)-  Brown and separate meat over medium-low heat.  Drain once cooked.  Place meat back in pan, add 2/3 cup water and add seasoning. mix together covering all meat with seasoning.  Turn heat on medium-high.  once boiling, return heat to low and let simmer until water is dissolved.  Place in bowl and serve with hard or soft taco shells and toppings of your choice!

When you make your own foods, you know exactly what is going in your body, and for that your body will thank you!

~Eat for you body and stay healthy~