Smoothies! So many options!

I love my morning smoothie!  It gives me energy, fills me up (especially if I add protein) and helps me get in more fruits and veggies.

Benefits:

  • Heartburn can be an issue as we age and many find that sipping a smoothie helps the digestion process and elimination process.  There is also less tendency for reflux
  • Smoothies are natural laxatives
  • Some studies show that incorporating smoothies into the diet may aid in weight loss
  • The more amazing goodness you put in your smoothie from fruits and veggies the more you get the benefit! Smoothies are packed wit phytonutrients and help boost the immune system.
  • Fiber, fiber, fiber!  Americans need more fiber and smoothies keep all that great fiber vs juicing which extracts the fiber.  The fiber also slows the impact on the blood stream stabilizing the blood sugar.  Sipping a smoothie slowly over time also helps keep the insulin levels in check.   The best smoothie to slow down the spike in blood sugar is one that remembers to pair fruits with proteins and some fat.
  • A great way to learn to like new foods.  I discovered that raw beets in a smoothie are amazing!

Smoothies can be a powerhouse of goodness for your body, but can quickly pack in calories depending on what you add to it.  For me this isn’t a real problem, I tend to under-eat and find the calorie boost in the morning helps me, but for others remember that moderation is always the key.

There are tons of smoothie recipes out there, and I encourage you to use wisdom.  If you add frozen yogurt, ice cream, sherbet, sugars and syrups, food coloring, etc. it is nothing more than a fancy milkshake and you undermine the healthfulness of the smoothie.  I do allow myself a square or two on of dark chocolate, on occasion.  Try to re-train your tastebuds to enjoy natural sugars, like fruits and you will begin to desire to eat leafy greens etc.  Your body will thank you.

Recipes

Note:  I have milk listed in the recipes, but you can substitute any milk substitute or even water.  I also have protein powder in my smoothie recipes.  In full discloser I am not only a Health Coach, but also a Shaklee distributor and I love the protein powder options from Shaklee.  They are non-gmo and carefully researched.  If you don’t use protein powder you may substitute 2 ounces of firm tofu for the protein powder – you won’t taste it, I promise! It will help you stay satisfied longer and boost your protein intake.

Substitutions:  2-3 ounces tofu and 1/2 tsp of vanilla in place of protein powder.   Almond milk, coconut milk, juice, etc. in place of milk.

Chocolate Beet Smoothie

OK, I know it sounds weird and gross, but trust me it is so yummy!  Think Red Velvet Cake!

  • 1-2 scoops protein powder (chocolate rocks in this!)
  • 1 cup milk
  • 1/2 – 1 beet
  • 1/2 banana
  • a small block of dark chocolate, a spoon of chocolate powder or use chocolate protein powder
  • 1 cup greens – I like spinach, but you could use baby kale or others

Blend well and enjoy

Pumpkin Spice Smoothie

  • 1-2 scoops protein powder (I like vanilla for this one)
  • 1/2 cup pumpkin from a can or fresh, cooked pumpkin
  • 1 tsp pumpkin pie spice or a blend of nutmeg, cinnamon, and allspice
  • 1 cup milk
  • 1/2 banana

Blend well and enjoy!

The Portly Primate

  • 1-2 scoops vanilla protein powder
  • 1/2 tsp vanilla
  • 1-2 squares dark chocolate
  • 1 banana
  • 1 cup milk

Blend well and enjoy!

Dreamy Orange

  • 1-2 scoops vanilla protein powder
  • 1/2 cup yogurt
  • 1 small orange
  • 1/2 banana
  • 1 tsp vanilla
  • Ice cubes

Blend until the consistency of a slushy and add orange juice if too thick.

Cherrie Smoothie

  • 1-2 scoops protein powder (I like strawberry in this)
  • 1/2 cup cherries (pitted)
  • 2 ounces cherry juice or pomegranate juice
  • 1 cup of milk
  • 1 /2 tsp vanilla
  • 1/2 cup vanilla yogurt (watch the sugar content and read the ingredients to choose the most natural yogurt available).
  • Umm, again you can add a square of dark chocolate to make this seem decadant

Blend well and enjoy!

Mocha Latte Smoothie

  • 1 scoop Cafe Latté protein powder
  • 1 scoop Chocolate protein powder
  • OR 2 scoops protein powder or 2 ounces tofu
  • 1/4 cup leftover coffee or one scoop/packet of instant coffee
  • 1 cup milk
  • Ice
  • Opt -1 small square dark chocolate

Blend well and enjoy!

The Go-To

  • 1/2 banana
  • 1-2 scoops protein powder
  • 1 cup leafy greens
  • 5 large strawberries
  • 1/2 cup yogurt
  • 1 cup milk

Blend and enjoy!

Once you get used to making the smoothies above try adding leafy greens to the recipes, most of the time they add very little flavor difference, but boost the nutrients.

Try adding flaxseed or chia seeds for a little extra Omega fatty acid and feel free to go crazy and add anything you’d like to try -healthy thing!  For extra creaminess add 1/2 of an avocado.

Share your creations with us here on the blog or on Instagram #yieldingaction .

Lisa received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

The information in this blog is educational and not meant to diagnose, treat, or mitigate symptoms.

I offer individual coaching sessions and online health coach sessions through Zoom, if you are not local, as well as group sessions, workshops, and special events. I would love to help you on your journey towards health and wellness. Contact me for more information.

#smoothies #fruit #veg #shake

Legumes and Black Bean Brownies – no, really, they’re good!

In one of the classes I teach we learn how to incorporate more plant-based foods into our diets and this week we talked about legumes. Beans are a great source of protein, and fiber as well as high in antioxidants, B vitamins, iron, potassium, magnesium, zinc and copper and:

  • Steadies blood sugar
  • Hels you feel more full and satisfied
  • Burns more calories than the same amount of carbs
  • Acts as a natural anti-depressant and helps improve behavior and mood
  • Is necessary for proper growth and development
  • Help lower cholesterol
  • Good for your heart

How much do we need? Adults need ½ gram of protein per pound of body weight per day and children need about 1 gram per pound.

Dried or Canned? Dried beans are less expensive and can help greatly reduce your sodium intake, as well as avoid preservatives and additives. But canned is a fine option just read the label well and chose the one with the lowest sodium content then rinse well before cooking to help cut down on the sodium.

The debate – presoak or not. Recent studies show that soaking beans does not improve their flavor or their texture. But, the opposite. While soaking shortens the unattended cooking time of beans somewhat, AND soaking does not reduce the gas producing effects. I cook mine in an electric pressure cooker and usually make enough to equal 4-5 “cans” then keep them in the freezer.

Bean Trivia

  1. January 6th is National Bean Day
  2. The average American eats 15 pounds of beans a year
  3. The Lima bean is from Central and South America and has been cultivated for at least 10,000 years
  4. 30,483 people in the US are listed as having Bean as a last name (as of 2001)
  5. There are over 18,000 different species in the legume family
  6. Most legume flowers have 5 petals
  7. Nutritionally, peanuts are nuts, but botanically they are legumes
  8. As of 1907 if the Senate is in session Senate Bean Soup must be served daily regardless of the weather
  9. Ancient Romans thought so highly of legumes that the four leading families took their names from them. Lentullus (lentil), Piso(pea), Cicero (chickpea), and Fabius (fava)

Black Bean Brownies, a Review – The Minimalist Baker (click the link for the recipe)

Time: 30 minutes

Ease: Simple, but uses new concepts

Review:  I was so surprised by these brownies and my sweet tooth, sugar loving husband was even more surprised.  He was very skeptical until I popped one in his mouth; his blue eyes widened and he let out a huge MMMMmMMMMM!  Success!

These are very easy to make, but for some may feel uncomfortable with the idea the first time you make them.  They are gluten-free and vegan and use flax in place of an egg and makes good use of your food processor.  Just relax and enjoy trying something new.  They will be a hit!

I made this for a class in a corporate wellness setting and later other people in the building were asking about the brownies! Success!!

Here are some other great bean resources:

Cooking lentils:

http://www.thekitchn.com/how-to-cook-lentils-on-the-stove-116321

Senate Bean Soup:

https://www.senate.gov/reference/reference_item/bean_soup.htm

colonial Peanut soup:

http://www.history.org/almanack/life/food/fdpnutsp.cfm

Lentil quinoa pancakes

http://www.blissfulbasil.com/savory-lentil-quinoa-protein-pancakes/

http://www.bonappetit.com/recipes/family-meals/slideshow/bean-recipes

http://www.eatingwell.com/recipes/18236/ingredients/beans/

Kitchari – great for when you’re not feeling well or stomach is healing.  Also just yummy.

https://www.thespruce.com/ayurvedic-mung-bean-recipe-2254133

Pressure cooker beans

6 cups water to 2 cups beans.  Cook on high and let the steam out naturally – slow vent.

More Lentil Recipes:

http://cookieandkate.com/2016/16-bean-lentil-recipes/

How to use beans:

http://www.bonappetit.com/test-kitchen/ingredients/article/how-to-use-beans

https://www.extension.umn.edu/family/health-and-nutrition/toolkits-and-resources/great-trays/docs/legumes-beans-peas-and-lentils.pdf

Lisa received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

The information in this blog is educational and not meant to diagnose, treat, or mitigate symptoms.

I offer individual coaching sessions and virtual health coach sessions through Zoom, if you are not local, as well as group sessions, workshops, and special events. I would love to help you on your journey towards health and wellness. Contact me for more information.

My husband and I are also Independent Shaklee Distributors, helping people live younger longer and helping to keep our planet clean and safe. to learn more visit http://lisaburbach.myshaklee.com – one of the leading providers of premium-quality, natural, nutrition, personal care, and household products.

Don’t forget to take you Healthprint ! A free Health Assessment.

#beans #health #wellness #wfpb #wholefood #realfood #eatwell #plantbased

Live Long, Play Long

The head of the school I went to, Dr. Bill Sears, stresses the importance of making health your hobby, and I agree. When Dr. Bill Sears set out to make health his hobby, he wanted to know the secret behind the long, healthy lives of a special group of people: Centenarians. We tend to hear about them mainly from the news, when we sit and marvel at how someone 113 sounds healthier and more able-bodied than many people half their age. While there may be some centenarians with some questionable theories about their longevity, many have some very important things in common. If you want to set your sights on a health span that happens to equate to a long life span, here are a few things you should know about those who have aged healthfully.

A great resource to learn more about the longest lived peoples in the world is the Blue Zones by Dan Beuttner. https://www.bluezones.com/. Dan Beuttner and National Geographic set out to discover the secrets to the the world’s longest-lived peoples. The Blue Zones is the compilation of their hard work, research, and experiences with these people. What are some of the things they learned?

  1. They move. Vigorous centenarians spend much of their day doing physical exercise, whether in their gardens or on a golf course. Their joints don’t have a chance to get stiff or their bones and muscles frail. Exercise is just part of every day life. They never stop playing!
  2. They love. They have deep intimate relationships. They also have tight social circles, they are not “Lone Rangers”. Family comes first!
  3. They’re lean. As they aged, they neither gained fat nor lost muscle. Because of their healthy living and eating habits, centenarians have higher blood levels of adiponectin, a hormone that regulates metabolism and acts like a natural anti-inflammatory. Centenarians are not skinny; they are lean, which means they have just the right amount of body fat for their body type.
  4. They eat less. Centenarians tend to eat 10 to 20 percent fewer daily calories than people on the standard American diet. They also tend to eat mostly whole food, plant based foods; largely vegetarian with meat as a garnish or side item.
  5. They Don’t Over Eat. They recognize the bodies hunger and full signals and stop before full. Okinawians live by the rule of Hara hachi bu, it is an instruction to only eat until 80% full.
  6. They Let it go! They learn to let stress go, they do this through daily rituals like naps, a moment or remembrance etc.
  7. They have purpose. They know their “Why” in life. What makes them get up and go every day matters to them.
  8. They laugh. They enjoy themselves. Humor is therapeutic!
  9. They have Faith. Both the Blue Zones and a study by Dr. Dean Ornish found that being part of a faith based community mattered. The type of faith based community varies between groups, but made a difference in their overall wellness.

This fits in very nicely with the research Dr. Dean Ornish and Dr. Mimi Guarneri did with very ill heart patients. They found that eating a vegetarian diet, exercise, yoga, meditation, and group support when consistently done, all 5 areas , critically ill heart patients improved, many significantly. Does this mean you have to become a vegetarian to be healthy or stop being and introvert? No, but take time for family and friends and add more whole food, plant based foods to your daily life; grains, legumes, nuts, vegetables, and fruits. Those who do have lower levels of cholesterol, lower blood pressure, and over all better health markers, as a rule.

Are you ready to live like a Centenarian? Let’s work together to make these “secrets” part of your everyday too. Live long, play long!

adapted from Dr. Sears Wellness Institute