everywomanover29 blog

Food, Mood and Women's Health – Be your healthiest, look and feel great!

Warming Nourishing Sweet Potato and Ginger Soup Recipe

By 18 Comments

It’s the first sign of Fall and we’ve actually had our first chill in the air in Sacramento, CA.  I really love this time of the year – beautiful sunny days that aren’t too hot, lovely crisp mornings and evenings and the leaves are starting to turn golden. So it’s time for a yummy fall soup recipe.  Enjoy!

Here’s the recipe and soup ingredients (use organic preferably):
3 sweet potatoes, peeled and chopped into chunks (you could also use butternut squash or pumpkin)
1 cup dry red lentils, well rinsed
1 onion, finely chopped
4 cloves garlic finely chopped
1 yellow pepper, chopped
1 green pepper, chopped
chopped fresh ginger (about 2 inches) or 1T dry ginger powder
sea salt and pepper to taste
4 cups filtered water or homemade chicken broth (enough to cover the vegetables)

Ingredients for flavor and garnishing:
1T miso paste per person
1T organic plain yogurt or organic cream per person

Add all the soup ingredients to a large soup pot, bring to the boil, reduce heat and simmer covered for 20 minutes. Blend and serve in soup bowls.

Now use the flavor and garnishing ingredients. Add IT miso to each bowl and mix it in before serving. Serve each bowl with a decorative twirl of organic plain yogurt or organic cream (about 1T per bowl). Enjoy!

And here are some of the reasons to inspire you to make this nourishing soup (other than the delicious taste):

  • Sweet potatoes, butternut squash and pumpkins are loaded with beta-carotenes and are a good source of vitamin C, both of which are good for boosting immunity.
  • Lentils are great source of vegetable protein and fiber.
  • Onion and garlic are both great for the immune system and digestive system.
  • Yellow and green peppers contain lycopene for eye health and cancer-protection – and they add a naturally sweet flavor.
  • Homemade chicken broth is also great for immunity and is rich in minerals.
  • Ginger is great for digestion and adds a warming zest.
  • Miso is a fermented soy bean paste that has anti-cancer properties
  • Yogurt (or cream) provides some fat which enhances the absorption of the all the antioxidants and beta-carotenes.


Brain power all day long and a great mood!

By 19 Comments

If you need extra brain power to get you through your day, read on to learn three easy additions that will make a huge difference to your day…and will go a long way to ending your anxiety and improving your overall mood!

Number 1: Breakfast.

First of all, if you don’t eat breakfast, start now and don’t ever skip it! Secondly, eating a breakfast that contains a good source of protein and complex carbohydrates will keep your blood sugar steady, provide energy, brain power, and set you up for the rest of the day. Stable blood sugar is crucial for good mood too! Some great examples are a veggie omelet, poached eggs on wholegrain toast (if you can tolerate wheat), beef or chicken sausages or fish with veggies or even “dinner-for-breakfast”.

A great easy and delicious option is a “Brain-Power-Good-Mood Smoothie” for breakfast? Use ½ cup blueberries or raspberries, 1 banana, ¼ cup full fat coconut milk and water to make up a cup and a scoop of whey protein powder (at least 20g protein).  Blend and enjoy! Optional additions are almond butter, plain yogurt (if you are ok with dairy), greens or ground flax seed
Skip the processed “whites” like bagels, muffins and donuts.  Are you a just-coffee morning person? Try this and let me know how much better your day goes!

Number 2: Blueberries

They are phytonutrient superstars! Researchers have found that blueberries help protect the brain from oxidative stress and significantly improve learning capacity. Raspberries, blackberries and strawberries are great too. And go for organic since berries tend to be heavily sprayed with pesticides.

Number 3: Baked salmon.

Actually, any form of salmon or other wild cold-water oily fish (like sardines or mackerel) that has a high concentration of omega-3 fats, is needed for optimal performance of the human brain – both physically and mentally.

blueberries for brain power

 

Is your fear of eating fat making you fat and grumpy?

By 10 Comments

salmon

Our fear of eating fat – all fat, any fat – has resulted in the majority of us being deficient in essential fatty acids (EFAs).  These EFAs are very important for fat metabolism, so not eating enough of them could be one of the reasons you may be struggling to lose weight.  These “good” fats are involved in regulating every body-function at the cellular level, so this is no surprise.  One of the ways they help with weight-loss is slowing the absorption of carbohydrates so your blood sugar levels will be more balanced.  They are also used to make serotonin which is important for controlling food cravings.  And we all know that low serotonin can make you feel depressed and grumpy!

These good fats are called essential because our bodies cannot make them – we have to get them from our diets.  So what do we need to do to reverse this deficiency?  One easy change we can make is to eat more cold-water fish such as salmon, sardines and mackerel – look for wild fish rather than farmed and try and eat at least 2 servings a week. Essential fats can also be found in walnuts, bean sprouts and leafy green vegetables such as spinach, kale and radish greens – so be sure to include these in your diet.  Wild game or grass-fed beef have more of the good omegas than grain-fed meats.  Flaxseeds are also an excellent source of EFAs and are especially good for your hormones and digestion. They can be ground up and added to oats or a smoothie for breakfast. Flax oil can also be mixed with olive oil, apple cider vinegar, lemon juice and spices to make a healthful salad dressing.

It is really important to make sure you aren’t negating the good effects of your EFA consumption.  Eating a diet high in refined sugar with refined processed carbohydrates (such as white bread or donuts), and lots of hydrogenated oils (found in processed food and margarine) will prevent efficient absorption of these good fats. So, focus on eating a whole foods diet – home-made food using fresh vegetables and fruits, good quality proteins, whole grains and enough of those good fats.

Well-known nutritionist Ann Louise Gittleman sums it up very nicely: “With the right fats, you’ll end fat cravings, feel full, have more energy and lose weight”. Your mood will also be a whole lot better too – no mood swings and no grumpiness!

Super-foods for your digestion: fermented foods and bone broths

By 14 Comments

It’s SO important to have optimal digestion to get all the benefits from the wonderful nutrient-dense foods you eat. There are actually so many foods that I consider super-foods for the digestive system and my two favorites are fermented foods and bone broths.

Fermented foods

Some common examples are yogurt and kefir.  Sauerkraut and kimchi are also wonderful (and good to eat if you can’t eat dairy). Skip the sugary low-fat yogurt and make sure your sauerkraut is raw. An all-time personal favorite of mine is kombucha, which is a fermented beverage which is naturally low in sugar and loaded with B vitamins and probiotics. All fermented foods contain probiotics which are beneficial bacteria and improve digestion and actually also manufacture nutrients like vitamin B12. Good bacteria also help keep bugs and parasites at bay! Fermented foods also contain an abundance of enzymes which further enhances digestion.

Bones broths

They are super-nourishing and incredibly mineral-rich. And here I’m talking about home-made broths and not broth from a can! They also improve digestion and are very healing for the digestive system. Making a bone broth is so easy. Fill a large soup pot three quarters full, add the bones from a whole chicken, add 2 tablespoons of apple cider vinegar (this helps draw the minerals out of the bones) and cook covered at a low simmer for 8-10 hours. Using a crock-pot is another option. Discard the bones and use the broth in stews, soups, to cook brown rice or just drink. And yes, chicken broth really does help boost immunity and will help you fight off a cold.

Try some kombucha or sauerkraut, and make a bone broth – your body will thank you!

I shared this information and much more in fabulous Las Vegas on Thursday April 29th at this conference for addiction and mood professionals: Holistic Treatment: Changing the Way We Look at Recovery – Mind, Body and Spirit.   My topic was: “Eat Whole Real Food to Accelerate Addition Recovery & Mood Stabilization” and I was thrilled to present this valuable information, because there is a huge nutritional component to addictions and mood.

For more details on this conference and information on my presentation, here are the details https://www.everywomanover29.com/professional.html

Six Weeks to Sleeveless and Sexy by JJ Virgin

By 32 Comments

I’m so excited to be featuring my colleague and friend JJ Virgin in this blog posting. JJ is a celebrity nutritionist and we serve together on the board of the NANP (National Association of Nutrition Professionals www.nanp.org). JJ has a great new book coming out – Six Weeks to Sleeveless and Sexy – and who doesn’t want that!  And you get to be healthy too! I just love the title, and JJ too of course. And have you seen her great sexy arms?  

Here is some great insight into what you’ll read in the book. I’ve pre-ordered mine – you can too (see below for the link and get a free audio)

Want Hot Arms? Then Head to the Kitchen!  By JJ Virgin

Of course, the right exercise is crucial for shaping slim & sexy arms but it is only one part of my integrated program for creating the arms and body of your dreams. You must also feed your arms so that you are building muscle while burning off the fat. I am sharing three of my top tips from Six Weeks to Sleeveless and Sexy that you can put into action right away.

How to “Feed Your Arms”:

1. Drink up. Be sure to drink eight or more glasses of pure spring water in-between meals to keep your appetite at bay, support metabolism and burn fat. Don’t drink more than a few ounces with your meals because too much water during meals can dilute stomach acid and impair digestion. Drinking pure spring water throughout the rest of your day will also help your stress hormones stay balanced as even mild dehydration can raise stress hormones. And remember sodas, coffee and sugary sports drinks pretending to be water do not count as your daily water intake.

2. Eat a substantial breakfast. Research shows that people who eat a
substantial balanced breakfast of clean lean protein, high fiber carbs and healthy fat lose more weight AND keep it off. Make a little time in the morning and indulge in a satisfying meal that will keep you going for hours. By the way, you don’t need to eat “breakfast” for breakfast. If you want a turkey wrap for breakfast, then enjoy!

3. Follow your workout with clean lean protein and a high fiber carb. The amino acids from protein support muscle growth and recovery, plus your body uses carbs to refuel your muscle stores of energy (glycogen) to set you up for success during your next workout. Please skip the sports nutrition bars, which I always dub “adult candy bars.” And remember: Just because you worked out doesn’t mean it’s okay to saddle up to Ben or Jerry.

Celebrity nutrition & wellness expert JJ Virgin is a public speaker, co-star of TLC’s Freaky Eaters and author of “Six Weeks to Sleeveless and Sexy, The 5-Step Plan to Sleek, Strong, and Sculpted Arms ” available Spring 2010.
Preorder your copy now(it’s less than $10!) and receive her 10 Hottest Tips to Get Slim and Sexy Fast Audio(a $14.95 value) FREE at
www.sixweekstosleevelessandsexy.com

Join the Food Revolution with Jamie Oliver and say no to luminous pink milk

By 18 Comments

I love the “Food Revolution” being led in by well-known Jamie Oliver. His show is based in Huntington, W Virginia, slated as the most unhealthy city in the US.  His first task is making school lunches healthier but ultimately he is teaching families and kids about eating real food instead of processed food (he had a huge impact in the schools in the UK!)

 “I believe that every child in America has the right to fresh, nutritious school meals, and that every family deserves real, honest, wholesome food. Too many people are being affected by what they eat. It’s time for a national revolution. America needs to stand up for better food!” ~ Jamie Oliver

I love the show! He is fabulous and has a great sense of humor too (and great accent!).  Just watch the shows to see his shock when:

 □       he saw the kids eating pizza for breakfast

 □       he saw them drinking “luminous pink milk”

 □       he heard the kids don’t use cutlery at the school cafeteria

 □       when the 6 year olds could not identify a potato or tomato and basically any fruit or vegetable

 □       he got slammed for serving an Asian stir-fry with 5 or 6 veggies and yet the burger with chips (and a salad on the side that no-one ate) was ok! 

 □       the kids were happy to eat chicken nuggets even after he showed them the gross ingredients that went into them

He admits he “wants to cause a big fuss and change things”. Go Jamie!

Be prepared to shed a tear or two – is sad to see how so many folks know so little about real food but also very inspiring to see them making changes and taking control of their health.

luminous pink milk
luminous pink milk

See the shows online, tell everyone you care about and everyone who eats especially if they eat fast food and drink luminous pink milk!  http://abc.go.com/watch/jamie-olivers-food-revolution/250784/254757/episode-101

And watch them live Fridays 9/8 central on ABC

And you can also learn more and join his “Food Revolution” here http://www.jamieoliver.com/campaigns/jamies-food-revolution