I'm Teaching My 1st Nutrition Class!!

Whole Foods 4 Life

Lone Tree Yoga & Fitness has asked me to start teaching nutrition & food classes starting in January at their new facility.  I am very excited for this opportunity and hope that I can share my passion for whole foods with all of you!

Check out the link below for the schedule:

http://www.lonetreeyoga.com/p/spring-schedule-2012.html

The class will be every Friday in January & February from 10-10:30

This class will be for you if you are looking to understand more about nutrition and why we need more whole foods in our diet.  I will be sharing with you what I have learned over the past couple of years about nutrition and how to apply it reasonably within a family setting.  I am not a registered dietician.  This is not a diet plan, it is just an opportunity for me to share the information on what I have learned that has helped me eat better and have greater vitality in life.  I am very passionate about this and hope to share my enthusiasm with you in a way that will help you want to make the changes necessary for your family to have better health too!

If you're not a member at Lone Tree, the class is still very affordable.  If you would like to come up to Mountain Green and do the exercise class with us from 8:50-9:50, then attend my class at 10, I think that would be a great way to start your year off and every Friday might be your best day of the week!  Just buy a punch pass and register for the class and you're set!

Autumn Salad

Autumn Salad with Tangerines, Avocao, & Pumpkin Seeds

Red leaf lettuce or Spring Mix

3 Tangerines, peeled and sections sliced

1/4 red onion, thinly sliced

1 avocado, pilled, peeled, and diced

1/2 c. roasted pumpkin seeds

Dressing:

3 T. red wine vinegar

1 T dijon mustard

1/2 t. ground cumin

1/3-1/2 c. extra virgin olive oil

salt & pepper to taste

Assemble salad with whatever mix of greens you like best.  Top with other ingredients.  To make the dressing, in a small bowl add the vinegar, dijon, cumin, salt and pepper.  Whisk vigorously and slowly add the olive oil while whisking. 

If you are not serving the salad immediately, cover it with a damp kitchen towel and refrigerate until ready to serve.  Always add the avocados right before serving.  Enjoy!

Salmon with Lemon Dill Caper Sauce & Lemon Rice

Even if you're not a fish lover, you will love this sauce on any fish!  Especially over a wild caught piece of salmon or a beautiful white halibut.  My kids will eat any fish with this sauce on it and I hope yours will too.  Tell them the capers are little pickles (if they like pickles) and it goes over great :)  I just got done serving this at a yoga retreat this weekend and all the ladies loved it too!

This lemon rice recipe is one I got from my mother and it is so divine!  To make it a little healthier, I use a brown rice, but the flavor is still wonderful because of the pungent lemon juice!  I can't wait for you to try it.

To prepare, start with the rice first.  Brown rice takes a while to make, so get that started and then move on to make your fish.  Once the fish is in the oven, make your sauce, steam some broccoli, and you'll be ready for a delicious meal!  I take a good large piece of wild caught salmon and put it on a cookie sheet lined with aluminum foil.  Rub the fish with a little olive oil, salt & pepper, and sprinkle with dill.  Then slice a lemon & put thin slices over the top of the fish.  Bake at 400 for 15-20 minutes (or according to package directions if using a frozen fish) until the middle is flaky when touched with a fork.  Cut into pieces and serve with the lemon caper sauce.

Lemon Dill Caper Sauce
1/4 c. butter
1 T. olive oil
1 t. chopped garlic
1/4 c. chicken broth
1/4 c. whipping cream
1/4 c. capers, drained
1/8 t. pepper
1/4 t. dill
1 T. lemon juice, fresh

Sauce butter, olive oil, and garlic for a couple of minutes.  Then add the broth and cream and whisk until it starts to simmer.  Once it's simmering, turn down heat to maintain a small simmer & add the capers, pepper, dill, & fresh lemon juice.  Let simmer 5 minutes to reduce and thicken a little.  If your sauce seems too runny, sprinkle some Wondra (quick mixing flour found in the baking aisle in a container) or flour and whisk until the desired consistency.  I use about 1-2 T. of Wondra to thicken.  It just depends on how thick you want it.
Pour over any fish & enjoy!  The sauce will refrigerate for a week or two.

Lemon Rice
2 c. brown rice
4 c. water
1 T. olive oil
1/2 c. butter
1/4 c. olive oil
1 medium onion, chopped
1/3 c. lemon juice, freshly squeezed
1 t. salt
1 T. chicken bouillon or paste (Better than Bouillon)

Boil water, add rice & oil once it's boiling, then reduce heat, cover and cook for about 45 minutes or until rice is cooked and water is gone.
Meanwhile, chop onion and saute it in 1/2 c. butter & 1/4 c. olive oil.  Once the onion is soft, about 5 minutes, add the lemon juice, salt, and bouillon.  Whisk until it's all blended.  Keep on low heat until rice is ready to mix in.  Once rice is done, toss it with the sauce and it's ready to go!

   

Oat Cakes

This is a recipe that I absolutely love!  Thanks for finding it Malinda :) They are a mix between a scone and a muffin.  They have a heartier, heavier texture than a muffin, but not so hard like a brick scone!  They are very natural and good for you!  The first day you cook them they are divine, the days after that, they start to dry up, so crumble them up over some greek yogurt & honey or freeze them to use at a later date.

From "Super Natural Every Day: Well-Loved Recipes from My Natural Foods Kitchen" by Heidi Swanson

OAT CAKES

3 cups rolled oats

2 cups spelt flour or whole wheat pastry flour

1/2 teaspoon aluminum-free baking powder

2 teaspoons fine-grain sea salt

1/4 cup flax seeds

3/4 cup chopped walnuts, lightly toasted (see page 219)

1/3 cup extra-virgin coconut oil

1/3 cup unsalted butter

3/4 cup maple syrup

1/2 cup natural cane sugar

2 large eggs, lightly beaten

Preheat the oven to 325°F  with a rack in the top third of the oven. Butter two standard 12-cup muffin pans or line them with papers.

Combine the oats, flour, baking powder, salt, flax seeds, and walnuts in a large mixing bowl.

In a medium saucepan over low heat, combine the coconut oil, butter, maple syrup, and sugar and slowly melt together. Stir just until the butter melts and sugar has dissolved, but don’t let the mixture get too hot. You don’t want it to cook the eggs on contact in the next step.

Pour the coconut oil mixture over the oat mixture. Stir a bit with a fork, add the eggs, and stir again until everything comes together into a wet dough. Spoon the dough into the muffin cups, nearly filling them.

Bake for 15-20 minutes (regular size muffin pan) or 10-15 minutes (mini pans), until the edges of each oatcake are lightly golden. Remove the pan from the oven and let cool for a couple minutes. Then, run a knife around the edges of the cakes and tip them out onto a cooling rack. Serve warm or at room temperature.

Makes 18 oatcakes or 30-40 mini ones

*I prefer to make them in mini muffin tins because they are so dense I would rarely eat an entire muffin.  The mini muffins are perfect snack size.  You have to be very careful not to over bake these or they become very dry. 

Almond Berry Oatmeal

Steel cut oatmeal is one of my favorite breakfasts, next to the smoothies!  There are some mornings, especially in the winter where you just need a nice, hot bowl of oatmeal.  Here is a recipe that will warm your belly & leave you totally satisfied :)  If you haven't tried steel cut oats before, you are missing out.  They make your oatmeal chewy, not mushy.  There is debate whether they are better for you than rolled oats, but not enough solid evidence to know.  I do know they are better for you than quick oatmeal though.  It does take 25-30 minutes to cook, so there is a down side to steel cut oats, but if you have the time, it's worth the wait!  I make a large batch so I have enough to reheat for another day or two.

Steel cut oatmeal (according to package directions)
Agave or brown sugar
Coconut oil (only about 1 tsp. per serving)
Berries (strawberries, blueberries, raspberries, etc...)
Bananas, sliced
Almonds, raw (chopped)
Coconut (optional)
Cinnamon, sprinkled on top

You can add anything you like to oatmeal, obviously, but this is a combination that I love!  Just add your sugar sparingly and let the berries & bananas do the sweetening.  In the winter when berries aren't in season, you can use craisins & apples. The coconut oil will add a good healthy fat for the day and will flavor it just enough to add a little twist!  If it's too thick you can thin it out with some milk or half & half. 

Bon Appetit

Fish and Flax Oils

This is my kids favorite part of our morning routine!  I know you think I'm kidding, but I'm not! 

We use Barlean's fish oil and flax oil everyday and it is truly the highlight of their morning.  They beg for more because these taste so wonderful!  You can find them at your local health food store usually.  They come in lots of different flavors that all taste delicious.  They are sugar-free and are naturally sweetened!  You should defnitely try them!  Let me tell you why....

We need Omega 3's because they support:
Cardiovascular health
Healthy cholesterol balance
Joint mobility and bone density
Memory & cognitive function
Healthy blood sugar
Healthy mood
Immune health
Eye health
Energy & endurance
Hormonal health
Skin, hair & nail health

Andrew Larson, M.D. & Ivy Larson, ACSM, said "Doctors agree the health benefits associated with Omega-3 essential fat intake are too numerous to count.  Despite those benefits the "fish taste" factor has proven to be our number one problem with patient and client compliance.  Thanks to Omega Swirl those days are gone forever.  Omega Swirl is a genious combination of taste and nutrition your entire family is guaranteed to love."

The american diet is lacking in Omega 3's.  We seem to get a lot of 6's and 9's, but not enough of the 3's, so this is a great way to ensure a good balance.  It has been hard in the past because our kids couldn't take a large capsule, and I hated taking the capsules because they seemed to make me burp fish all day :( yuck!

So, why Barleans Swirls over other types? With the swirls, everyone can take a spoonful and you are getting instant nutrition.  In a clinical study conducted by The Centre for Nutritional Studies, Barleans Omega Swirls were found to be 900% more bio-available than standard fish oil, with the total percentage of oil that reached the blood stream 9 times greater with Omega Swirls than with the same dose and type of fish oil.  Because of their proprietary Swirl technology significantly reduces the size of the fish and flax oil molecules, it allows the oil to more efficiently pass through the intestinal wall and into the bloodstream.  Theoretically, it could take up to 20 standard fish oil gelcaps to equal the amount of Omega-3 from just a two tsp. dose of Omega Swirl!  Amazing!

If you can't afford to take them everyday, at least take the fish oil.  Your cells and your body will thank you!

On Target Living Blog: If I don’t drink milk (cow’s milk) how will I get the calcium I need for healthy bones?

This is a very interesting article. Check it out!

Do you think you need to drink cow’s milk for healthy bones?
Did you know cow’s milk is not the only way to get calcium?

http://blog.ontargetliving.com/2011/08/if-i-dont-drink-milk-cows-milk-how-will.html