Why Gain Weight This Thnxgiving??

Ah...Thanksgiving!! It is soon to be upon us and with it many of us will break our ‘diets’! But, what if it didn’t have to be that way?? What if you could eat and be merry and still maintain a healthy weight?? Have I piqued your interest?? I hope so :) Nutrition is about choosing nutrient-dense foods and making those the staple of your diet. And by ‘diet’ I do not mean calorie-counting or restriction and I do not mean depriving yourself.

Nutrient-dense foods are those that are rich in vitamins, minerals, antioxidants, phytochemicals, protein, fiber etc. The great things about these foods is that you will be satisfied longer and you will enjoy balanced energy and blood sugar levels. I’m going to share with you a few Thanksgiving-inspired recipes that I serve up for my family during the holidays.

For those of you with a sweet tooth, this is a healthy way of getting the taste of pumpkin pie but without the excess sugar, gluten, etc.  

Pumpkin Pie Smoothie

½ cup raw pumpkin puree

3 organic medjool dates, pits removed

1 banana, ripe

1 cup unsweetened almond milk (add more depending on desired consistency)

2 tbsp raw cacao powder

1 tsp pumpkin spice

½ tsp vanilla bean powder

=>Blend well and enjoy!

Who doesn’t like cranberry sauce?? I love the tartness of it and of course I love mine :) Mine evolves over time and this year’s might be different but it is made from scratch and is super easy to make!

Cinnamon Spice Cranberrry Sauce

3 cups organic cranberries

5 cups filtered water

1 cup sucanat (a less processed form of sugar - sugar cane natural)*you can use turbinado sugar but it is a more processed form of sugar*

2 cinnamon sticks

1 tsp ceylon cinnamon powder

5 cloves

½ organic organic, juice

organic orange zest

=>Start boiling the water along with the cinnamon sticks and cloves. Once it starts bubbling, add in the cranberries, sugar and remaining ingredients. Stir it well. Reduce heat to medium-low and keep stirring as it reduces. You will notice it thicken - allow it to thicken until desired consistency is reached.

Pumpkin-Quinoa Puree

1 cup Organic Red Quinoa

2 ½ c water

1 tsp Himalayan sea salt

1 cup plain organic almond milk

1 cup cooked pumpkin or organic pumpkin puree

=> Bring the water to boil in a pan & add the quinoa. Simmer over low-medium heat for 30 minutes (or until water is absorbed).*The quinoa can be soaked for 1 hour in water prior to cooking. Transfer the cooked quinoa to a food processor or Vitamix & add the almond milk, pumpkin & salt. Blend/process until smooth. *For extra credit - stir in organic baby spinach after blending/processing.

The last 2 are delicious sides that are easy to make. Which in my books is always a plus when it comes to the hectic-ness of the holidays! These alongside a healthy (½ your plate) serving of sauteed greens and turkey (or roast pork for my Spanish folks :) will give your body the nutrition it needs and help keep you fit and healthy! You might not even get the -itis!! Have a wonderful and healthy Thanksgiving holiday folks!!  

If you found this post helpful, feel free to share it with your friends and share your progress too! & if you’re up for it - schedule a Self-discovery Session with me at https://www.timetrade.com/book/B6X4N

Boost your Brain Power

I came across some very interesting information today. Apparently many people have a deficiency in vitamin B12. It turns out that not only is our diet deficient in this very important vitamin but as we get older our bodies gradually have a more difficult time absorbing B12. Not only are we deficient in this very important vitamin but we are also unaware of that there is a right type of B12 to use as a supplement. Kinda sucks right??

What does vitamin B12 do??

  1. Essential in red blood cell production

  2. Very important for energy metabolism

  3. Needed to support the function of nerve cells and for myelin production (this is the insulating material surrounding the nerves)

  4. Required for the replication of DNA - when B12 is deficient we can't generate new, healthy cells  

Symptoms of Vitamin B12 Defiency

  • Low energy and weakness

  • Mental confusion or ‘fogginess’

  • Persistent sleep problems

  • Digestive problems

  • Hearing and vision loss

  • Memory problems

  • Irritability and mood swings

  • Dizziness or lightheadedness

  • Weak immunity

  • Tingling in the extremities

The type of B12 you should be looking for is called methylcobalamin. The more common form, called cyanocobalamin, releases cyanide - a poison - into your body. So remember, when looking for a B12 vitamin supplement, sublingual B12 Methylcobalamin is the way to go!!

For my friends who are vegan or vegetarian - make sure you find a solid B12 (Methylcobalamin) supplement. For those of you that are leaning more towards the vegetarian ways but still allow some room for animal proteins - Look for these foods (in order of declining B12 content):

  • Sardines, salmon, tuna & cod are excellent sources

  • Grass-fed lamb and beef

  • Scallops and shrimp

  • Yogurt, milk and eggs

One serving of seafood a day will give you more than enough of your required B12 per day; while grass-fed lamb and beef needs to be 3 or more servings per day and each serving of dairy or poultry will provide you with a 1/4 to 1/3 of your daily requirement of B12. I do my best to eat seafood at least 4 times a week and I also take a good B12 supplement (Methylcobalamin), just for good measure.

One of my favorite recipes is:

Shrimp Ajillo

1 1/2 lbs large shrimp

6-7 organic garlic cloves, crushed

handful organic cilantro, chopped

1/2 yellow onion, coursely chopped

1 tbsp organic coconut oil

1 tsp paprika

1 tsp cumin

1 tsp garlic powder

1 tsp himalayan sea salt

1 tsp thai red chili pepper paste (optional)

Chop the garlic and let it rest for 15 minutes to allow the enzymes in it to be activated. Heat the coconut oil over medium to high heat. Add the onions and shrimp - allow to start cooking for 2-3 minutes. Add the garlic and all the spices. Cook until the shrimp are nice and pink. Serve over brown rice or quinoa.

Schedule a Self-discovery Session with me at  https://www.timetrade.com/book/B6X4N