tag:blogger.com,1999:blog-62914708912687733242024-03-05T08:14:58.483-08:00Nutritious In The CityJen Lobodahttp://www.blogger.com/profile/17962911382623321737noreply@blogger.comBlogger37125tag:blogger.com,1999:blog-6291470891268773324.post-84541111400484149252014-07-02T11:03:00.002-07:002014-07-02T11:03:15.755-07:00My Journey to Becoming a Health Coach<div class="MsoNormal">
<span style="font-family: Calibri; font-size: 11.0pt; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Out of
necessity, I have been interested in nutrition for as long as I can remember.
My mom didn’t really cook so it was fast food and processed foods for most
meals growing up. Although I didn’t make the connection back then (I thought it
was my lack of willpower), this diet combined with my inherited slow metabolism,
caused me to be pudgy from about age 8.<span style="mso-spacerun: yes;">
</span>I remember being on my first diet in 3<sup>rd</sup> or 4<sup>th</sup>
grade and was pretty much on a diet off and on until after my daughter was born
over 20 years later. <o:p></o:p></span></div>
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<span style="font-family: Calibri; font-size: 11.0pt; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Usually my
diet corresponded with whatever fad was going around – low fat (remember Snackwells
and Olean chips?), weight watchers, calorie counting, low carb, no carb – you name
it I tried it.<span style="mso-spacerun: yes;"> </span>Of course along with this
came even more damage to my metabolism along with mental anguish and an
unhealthy dose of self-loathing. <o:p></o:p></span></div>
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<span style="font-family: Calibri; font-size: 11.0pt; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">When I
became pregnant with my daughter several years ago, I stopped my dieting and
ate (pretty much) whatever I wanted. Mostly, because I was highly addicted to
sugar, this meant ice cream every night. My waist-band was now elastic and I was
able to convince myself that the 3 chins I’d gained was just the baby stealing
my beauty (this happens with baby girls, right?). After the baby was born, the
breastfeeding would burn the weight off….or so I let myself believe. <o:p></o:p></span></div>
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<span style="font-family: Calibri; font-size: 11.0pt; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Five months
after she was born, at my heaviest ever, I had an epiphany that would change my
life forever and the lives of my family. I had decided that I wanted to make
her baby food (still a bit “forward thinking” back in ’09) and I was given a
wonderful book called <b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">Super Baby Foods</i></b> that explained
exactly what I should feed her to make sure she was getting all of the
nutrients that her growing body needed. It made me so happy to make her these
“super porridges” - chock full of veggies, whole grains, and super foods. One
day, as I was discussing this “enlightened” way of feeding my daughter with my
sister, she said something so simple but so powerful: “I’m sure we should be
eating the same way too.” <o:p></o:p></span></div>
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<span style="font-family: Calibri; font-size: 11.0pt; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Somehow, I
had never considered this before. <i style="mso-bidi-font-style: normal;">Eat to give
my body what it needed on the inside?</i> Always before I had eaten with what
the food would do to the outside of my body in mind. Would it make me gain or
lose weight? I had never considered that my body needed nutrients from my food.
From that day forward a passion was born in me to discover what my body needed
and the foods I could eat to provide for it. I discovered vegetables and how
amazing and unique each one can taste after you break your taste buds of the
sugar, fat and salt they crave from a processed foods diet. <o:p></o:p></span></div>
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<span style="font-family: Calibri; font-size: 11.0pt; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Meanwhile,
as a side benefit, my energy was soaring, my skin glowed, my mood improved and
weight began to effortlessly fall off. It was like I had learned this huge
secret that set me free from the dieting chains and I wanted to share it with
everyone. Books began to pile up on my bedside table with titles like ‘The Real
Food Detox Diet’ and ‘In Defense of Food.’ It was all so simple but why did the
common person not know about this “new way of eating”? <o:p></o:p></span></div>
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<span style="font-family: Calibri; font-size: 11.0pt; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">A few years
into this new way of life, I knew that I had to make a change in my
professional career and follow my newfound passion to help others discover how
great they can feel going back to the basics and eating real foods.<span style="mso-spacerun: yes;"> </span>At that time I had been in IT as a business
analyst for over a decade and it had never been a good fit. The cubicle I sat
in day in and day out felt more like a torture chamber for my soul, but I
didn’t have the courage to make a switch and I didn’t know exactly how I could
best use this passion of mine. In 2012 I could put it off no longer and I began
taking classes at the local community college. I didn’t think a traditional
nutritionist or registered dietician was where my calling was, but I knew very
little about other careers in the wellness industry. One fateful day in early
June of that year, I met a health coach and after he explained what a health
coach does, it was like the Heavens parted and I knew that was the exact path I
was designed for. The following month I signed up at the Institute for
Integrative Nutrition and quickly realized this was one of the best decisions I
had ever made. In 2013 I launched my company, Nutritious in the City, and quit
my corporate job shortly after. My journey over the last year and a half has
been hard but amazing. Finally being in line with my purpose and passion and
able to help hundreds of people on their healthy journey has been worth the
struggles and insecurities I continue to conquer as a small business
owner.<span style="mso-spacerun: yes;"> </span>I have a vision of a world where
people feel good and energized by the foods they eat, processed or fast foods
are not the norm, and families gather around the kitchen island to cook
together, laugh together and inspire one another. I adore the coaching
profession where I get to come alongside my clients and not only teach them how
simple healthy eating and cooking can be, but also encourage and support them
as they embark on their own transformation.<o:p></o:p></span></div>
<div class="MsoNormal">
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<div class="MsoNormal">
<span style="font-family: Calibri; font-size: 11.0pt; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">If any of
this resonates with you, please reach out to me at </span><a href="mailto:jen@nutritiousinthecity.com"><span style="font-family: Calibri; font-size: 11.0pt; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">jen@nutritiousinthecity.com</span></a><span style="font-family: Calibri; font-size: 11.0pt; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">. I would love the opportunity to hear about
your health goals and how I might be able to help you reach your full
potential. <o:p></o:p></span></div>
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<div class="MsoNormal">
<span style="font-family: Calibri; font-size: 11.0pt; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">If my career
path intrigues you or inspires you, I would be honored to give you more
information about my school and my new career path. With preventable diseases
reaching pandemic proportions in America, we need all the wellness
professionals we can get. Thank you for sharing in my story!<o:p></o:p></span></div>
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Jen Lobodahttp://www.blogger.com/profile/17962911382623321737noreply@blogger.com2tag:blogger.com,1999:blog-6291470891268773324.post-14472523447256706472014-04-28T08:20:00.000-07:002014-04-28T13:34:24.391-07:00Cleansing is not Scary!<!--[if gte mso 9]><xml>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhC12Rvh7wV-A3hKa9BTIvEGHxPzEQgE6D4kY616qKsYVertdctlSga86ddLaXvowAP6eu0X57xTN-9y3lxDSC5JXkxNoJg_7l9SKEuIrb0UTkAUrxje7YOAS1K0w7S31C457HNXC_TmUoF/s1600/take+care+of+yourself.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhC12Rvh7wV-A3hKa9BTIvEGHxPzEQgE6D4kY616qKsYVertdctlSga86ddLaXvowAP6eu0X57xTN-9y3lxDSC5JXkxNoJg_7l9SKEuIrb0UTkAUrxje7YOAS1K0w7S31C457HNXC_TmUoF/s1600/take+care+of+yourself.jpg" height="160" width="320" /></a></div>
<div class="MsoNormal">
<span style="font-family: Calibri;">You know how
nice it feels after a good spring cleaning (by you or someone else)? The floors are mopped, the windows shine and all of the clutter has been cleared away. Well, just like our homes need a good cleaning, a seasonal cleanse allows our
bodies to become shiny and new again too. It allows our body to reboot
our metabolism, boost our immunity, clears the cobwebs from our minds, gives
our skin a chance to glow, and allows us to lose weight effortlessly. </span><span style="font-family: Calibri;"><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Calibri;">Are you afraid
that it will be too hard or that maybe the challenge isn't worth it. You
want to be happy. You want to feel energetic, vibrant, and full of joy. Do
you remember what that feels like? You can be confident in the fact that the challenge is worth it. AND, I will be with you every step of the
way supporting you, answering your questions, and cheering you on, because I
know you can do this. </span><span style="font-family: Calibri;"><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Calibri;">Are you
concerned about giving up your daily coffee, chocolate, or evening cocktails
perhaps? <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Calibri;">Are you afraid
I’m going to make you drink juice and smoothies all day? <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Calibri;">Maybe you
think that you will feel hungry or deprived. No worries, my friend, because
I’ve created this cleanse so you can pick which level of adventure you want
to go on. Having all these feelings are natural, but you know what is not
natural? Feeling like we have to constantly count calories, not eat any
fat, and go around in circles from one diet to the next. The thought of doing
that for the rest of my life sounds just plain exhausting!</span><span style="font-family: Calibri;"><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Calibri;">There is no
reason to be scared because you will NOT feel deprived. We are going to keep it
simple and eat wholesome, nourishing foods. The only thing you have to lose is
some unwanted poundage, dark circles and puffiness under your eyes, and that
feeling of lethargy that has been dragging you down. You will discover your
blueprint for the foods that work for your unique body.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Calibri;">I have
everything you will need: a step-by-step
guide, the recipes, a shopping list and meal planner, as well as a transition
recipe packet & food diary. I will be with you every step of the way with
daily e-mail support and to cheer you on. A guided group cleanse starts on May 1st - or you can buy the cleanse and pick your own dates!</span><span style="font-family: Calibri;"><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Calibri;">Check out all the details here:</span></div>
<div class="MsoNormal">
<span style="font-family: Calibri;">www.nutritiousinthecity.com/spring-cleanse</span></div>
<div class="MsoNormal">
<span style="font-family: Calibri;">Register now
and change your life forever!<o:p></o:p></span></div>
<!--EndFragment-->Jen Lobodahttp://www.blogger.com/profile/17962911382623321737noreply@blogger.com0tag:blogger.com,1999:blog-6291470891268773324.post-72674128780156094442013-04-01T19:05:00.002-07:002013-04-01T19:05:57.101-07:00Spring Forward Cleanse - Have More Energy in just 15 Days!<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigCU7DTd4WwX5J1jE7wplc9Ld4R3ywwyG8Lj1Jh5t0bGw7P6AXWvdOslDiAqgUYk41DqKA9CHyDJlV_5s4MTa9_Pp6UcySgMim_3ImgtBKArnEIPK6Kt4qoYbOGbL83_EMKX4feA9S1vkk/s1600/freephoto_suateman.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigCU7DTd4WwX5J1jE7wplc9Ld4R3ywwyG8Lj1Jh5t0bGw7P6AXWvdOslDiAqgUYk41DqKA9CHyDJlV_5s4MTa9_Pp6UcySgMim_3ImgtBKArnEIPK6Kt4qoYbOGbL83_EMKX4feA9S1vkk/s320/freephoto_suateman.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image courtesy of Suat Eman/ freedigitalphotos.com</td></tr>
</tbody></table>
Spring is finally arriving in Chicago and across the country and with it comes a sense of renewal. Spring is the time to clean out the house and get rid of all of the clutter that has accumulated in the past year. Time to put away the bulky sweaters and jackets and start dreaming about days outside, summer vacations and trips to the beach.<br />
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Um yes, that sounds great, but what about these extra pounds I put on (to keep me warm) this past winter? And what about these bad habits I seem to slip into that result in me finishing off Jane's grilled cheese or eating my entire meal while sitting in front of the computer? Yep, its that time of year to not only clean up my house but clean up myself as well.<br />
<br />
A few years ago I did my first cleanse and although it was challenging, it was also invigorating and exciting and renewing. I lost about 5 pounds, felt lighter and more energized and I experienced better digestion after the cleanse was complete. I felt a sense of accomplishment that motivated me to continue eating well and drop some of the bad habits I had accumulated. Luckily I had Jon as my partner in the cleanse which made a huge difference. We supported each other and cheered each other on (there might have been a few grumbles in there as well - mainly from him).<br />
<br />
I remember thinking "everyone should do a cleanse." This is what motivated me to launch a cleanse that is doable for the average person who might initially freak out at the thought. The heart of my detox is only 7 days (a 4 day elimination diet to start and a 4 day transition diet to end - 15 days total) and it involves eating real food. You won't be starving or at a loss for what you can eat. I've designed my program so that your detox experience will be positive and you will succeed!<br />
<br />
Some of the benefits you can expect from my detox include increased energy, better digestion, weight loss, recharged metabolism, bad eating patterns dropped, toxins flushed from your body and much more.<br />
<br />
The cleanse starts April 11th and I would love for you to take this journey with me. I will be supporting you every step of the way, including doing the cleanse myself. There will be a Facebook group for us all to encourage each other and share our experiences. My detox guide and kick off tele-class will give you everything you need to know, including recipes and other detox tips, to succeed. If you have any questions along the way I will be giving personal email support as well.<br />
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What do you have to lose? Grab a friend, co-worker or spouse and join me and other like-minded people and let's all Spring Forward!<br />
<br />
You can learn more about the cleanse and sign up here: http://www.nutritiousinthecity.com/forms-jen-loboda or email me at jen@nutritiousinthecity.com<br />
<br />
The cleanse is only $39, quite the bargain for everything you will receive. If you really want to do the cleanse but the cost is prohibitive, please reach out to me at jen@nutritiousinthecity.com - there are a few scholarships available.Jen Lobodahttp://www.blogger.com/profile/17962911382623321737noreply@blogger.com0tag:blogger.com,1999:blog-6291470891268773324.post-57634001859742954242013-03-29T10:08:00.004-07:002013-03-29T10:08:44.810-07:00"Kitchen Sink" Smoothie and the Importance of Mixing up your Greens<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9fyaV84-pv_BRxViTePt8eIvp7upSR68lYPANK9cJwM97wWATzQ01dNiRQvMuC6eQ-JW0PaJ4sprAqOrf4aWQTRbF-sc9IVSbtPftvo6leTXf1R6TA4ed0UvCv4SQZsT2qm06Ab_VTDWp/s1600/photo-5.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9fyaV84-pv_BRxViTePt8eIvp7upSR68lYPANK9cJwM97wWATzQ01dNiRQvMuC6eQ-JW0PaJ4sprAqOrf4aWQTRbF-sc9IVSbtPftvo6leTXf1R6TA4ed0UvCv4SQZsT2qm06Ab_VTDWp/s320/photo-5.JPG" width="240" /></a></div>
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This morning I was able to go on a walk outside (yeah spring!) with a good friend. When I got home I had a hankering for a green smoothie, but knew we were pretty low on groceries as I have been traveling a lot lately. I quickly scanned the fridge and was encouraged when I found a handful of cilantro. I've been in a kale/spinach rut lately and have been meaning to start incorporating more greens into my smoothies so this was the perfect chance. Changing up your greens is important to get nutritional diversity. But even more importantly, you should change them up because all greens contain small amounts of toxins that are present for the plants to protect themselves from predators. For example, kale contains goitrogens which could interfere with thyroid function in some people. Spinach contains oxalic acid which in large amounts can potentially be harmful. Most likely it would take months straight of eating 1-2 bunches a day, but each person is different and you never know your exact limit.<br />
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Luckily there are lots of leafy greens that can be added to your smoothies. Kale, collards, bok choy, parsley, cilantro, basil, mint, chard, lettuce, broccoli and beet greens to name a few. As I have committed to mixing up my greens, I'll be sure to share recipes with you.<br />
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I thought today's smoothie turned out delicious and was quite a mix up from my standard smoothies. I encourage you all to get adventurous and try different greens, veggies and fruit in your routine as well.<br />
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<u>Pineapple Cilantro "kitchen sink" smoothie</u><br />
1 handful cilantro<br />
1 celery rib<br />
1/4 cup fennel<br />
1/4 cup honeydew melon<br />
1/4 cup frozen pineapple<br />
1 inch fresh ginger<br />
1 cup coconut waterJen Lobodahttp://www.blogger.com/profile/17962911382623321737noreply@blogger.com0tag:blogger.com,1999:blog-6291470891268773324.post-56507197577419601052013-03-23T15:06:00.002-07:002013-03-23T15:06:50.505-07:00Coconut Oil - The Latest Health Craze<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjA4gCRHaiU5cVU0j7VDfSrZspXHUh4T_Eces7sepkxBdpKGoDEACilfB2FGE2pOGmREvHHRDH4koG44WBIImtKL0JAFkJ_07VAXCTI6YsOMrGyxxzOA5TUG60g-Yet_Zw7RBv7LAfhXlB3/s1600/IMG_2608.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjA4gCRHaiU5cVU0j7VDfSrZspXHUh4T_Eces7sepkxBdpKGoDEACilfB2FGE2pOGmREvHHRDH4koG44WBIImtKL0JAFkJ_07VAXCTI6YsOMrGyxxzOA5TUG60g-Yet_Zw7RBv7LAfhXlB3/s320/IMG_2608.jpg" width="320" /></a></div>
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">Everywhere you turn someone is talking about coconut oil. So what is all the hype about?</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">For years coconut had a bad reputation because of its high saturated fat content. 40 years ago a study linked saturated fat to increased heart disease. However, this study was flawed in that it used hydrogenated coconut. The negative effects of hydrogenated oils are now well known and the thought that saturated fats are bad for you is being re-evaluated. </span><br />
<br />
<br />
<span style="letter-spacing: 0px;"><span style="font-family: inherit;">Coconut oil is derived from the meat of matured coconuts. It is slow to oxidize or become rancid and has a shelf life of approximately 2 years. Coconut oil is comprised of medium chain fatty acids (MCFA) which are found to not have a negative effect on cholesterol and lower the risk of heart disease. The gall bladder and liver do not need to process MCFA’s which results in instant energy, an increase in metabolic rate and improved circulation. </span></span><br />
<span style="letter-spacing: 0px;"><span style="font-family: inherit;"><br /></span></span>
<span style="letter-spacing: 0px;"><span style="font-family: inherit;">Coconut oil solidifies at 76 degrees so in the summer it will be liquid in your pantry and in winter it will be solid. You can simply heat it in the oven or stove top if you want to bake with it and need it in a liquid form. </span></span><br />
<span style="letter-spacing: 0px;"><span style="font-family: inherit;"><br /></span></span>
<span style="letter-spacing: 0px;"><span style="font-family: inherit;">Coconut oil has a smoke point of 350 degrees so it is an excellent choice to bake with or cook with at moderate temperatures. Avocado oil remains that top oil to cook with at high temperatures. </span></span><br />
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<span style="letter-spacing: 0px;"><span style="font-family: inherit;"><b>Health Benefits</b>:</span></span><br />
<ul>
<li style="margin: 0px;"><span style="letter-spacing: 0.0px;"><span style="font-family: inherit;">anti-viral - it contains lauric acid which converts to monolaurin which is toxic to viruses, bacteria, fungeses and other bacteria</span></span></li>
<li style="margin: 0px;"><span style="letter-spacing: 0.0px;"><span style="font-family: inherit;">hair care - deep conditioning and anti-dandruff benefits</span></span></li>
<li style="margin: 0px;"><span style="letter-spacing: 0.0px;"><span style="font-family: inherit;">skin care - excellent skin conditioner and protects against ultraviolet exposure</span></span></li>
<li style="margin: 0px;"><span style="letter-spacing: 0.0px;"><span style="font-family: inherit;">weight loss - can speed up metabolism</span></span></li>
<li style="margin: 0px;"><span style="letter-spacing: 0.0px;"><span style="font-family: inherit;">lowers risk of diabetes, heart disease and improves cholesterol levels</span></span></li>
<li style="margin: 0px;"><span style="letter-spacing: 0.0px;"><span style="font-family: inherit;">improves bone health - aids in the nutrient absorption of minerals such as calcium and magnesium</span></span></li>
<li style="margin: 0px;"><span style="letter-spacing: 0.0px;"><span style="font-family: inherit;">fights chronic fatigue - medium chain fatty acids produce energy as opposed to body fat which improves metabolism and prevents fatigue. It has been shown to kill organisms in the body that steal your strength and can cause fatigue</span></span></li>
<li style="margin: 0px;"><span style="letter-spacing: 0.0px;"><span style="font-family: inherit;">Alzheimer’s Disease - documented cases of supplementation with coconut oil improving this disease</span></span></li>
</ul>
<div style="min-height: 14px;">
<span style="font-family: inherit;"><span style="letter-spacing: 0.0px;"></span><br /></span></div>
<span style="letter-spacing: 0.0px;"><span style="font-family: inherit;"><b>Other Interesting Facts about Coconut Oil</b>:</span></span><br />
<ul>
<li style="margin: 0px;"><span style="letter-spacing: 0.0px;"><span style="font-family: inherit;">the only other source of lauric acid is breast milk</span></span></li>
<li style="margin: 0px;"><span style="letter-spacing: 0.0px;"><span style="font-family: inherit;">regular consumption of coconut oil has been associated with improved immunity and reduced sickness</span></span></li>
<li style="margin: 0px;"><span style="letter-spacing: 0px;"><span style="font-family: inherit;">it is a natural remedy for pneumonia</span></span></li>
</ul>
<div>
Have you started using coconut oil yet? </div>
Jen Lobodahttp://www.blogger.com/profile/17962911382623321737noreply@blogger.com1tag:blogger.com,1999:blog-6291470891268773324.post-52695911742914695212013-02-08T04:44:00.000-08:002013-02-08T04:44:16.260-08:00Chocolate Avocado Pudding<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikvusAtv5QeGUNwtuPM0PO3lbrZ1EWLSSG4DNHYuZlTISa7vXfJw8k3DzZDv0kJzrqDvrfJfKjhoSiHqIJ8on618wCLsYoeXg6-6CT_8xpjbOjcpiGmB8V_DqixLRk-XoK2NnZu9jJXerk/s1600/chocolate+avocado+pudding.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="228" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikvusAtv5QeGUNwtuPM0PO3lbrZ1EWLSSG4DNHYuZlTISa7vXfJw8k3DzZDv0kJzrqDvrfJfKjhoSiHqIJ8on618wCLsYoeXg6-6CT_8xpjbOjcpiGmB8V_DqixLRk-XoK2NnZu9jJXerk/s320/chocolate+avocado+pudding.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">picture courtesy of foodnouveau.com</td></tr>
</tbody></table>
Avocados are so good for us! Although they were shunned in the low fat craze days, they are now highly regarded as a super food. They are high in vitamin E, anti-inflamatory, lower cholesterol, improve your vision, protect your heart and fight against certain types of cancer.<br />
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Although I love avocados added to many of my meals (salads, sandwiches, veggie burgers, mexican food, etc), the little one won't go near them. Unless of course they are disguised as chocolate. Lucky for me there are many recipes I can use to incorporate cocoa powder without all of the sugar you find in processed chocolate products.<br />
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If you haven't tried an avocado pudding recipe yet, I urge you to give it a chance. You'll be surprised how delicious it is.<br />
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<b><u>Chocolate Avocado Pudding</u></b> <i><span style="font-size: x-small;">(from www.foodnouveau.com)</span></i><br />
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<div style="background-color: white; border: 0px; color: #666666; font-family: 'Pontano Sans', sans-serif; font-size: 14px; font: inherit; line-height: 18px; margin-bottom: 15px; padding: 0px; vertical-align: baseline;">
<em style="border: 0px; font: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Makes 1 cup pudding, enough for 2 to 4 servings, depending on how chocoholic you and your guests are</em></div>
<div style="background-color: white; border: 0px; color: #666666; font-family: 'Pontano Sans', sans-serif; font-size: 14px; font: inherit; line-height: 18px; margin-bottom: 15px; padding: 0px; vertical-align: baseline;">
1 avocado, ripe and soft<br />¼ cup to ½ cup unsweetened cocoa powder (I use Trader Joe's)<br />¼ cup milk (I use almond milk but you can use regular milk or any other milk substitute)<br />3 tbsp maple syrup or liquid honey<br />1 tsp <a href="http://www.amazon.com/gp/product/B000GAWH4G/ref=as_li_ss_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B000GAWH4G&linkCode=as2&tag=foodnouveaucom06" style="border: 0px; color: #f8645f; font: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">pure vanilla extract</a></div>
<div style="background-color: white; border: 0px; color: #666666; font-family: 'Pontano Sans', sans-serif; font-size: 14px; font: inherit; line-height: 18px; margin-bottom: 15px; padding: 0px; vertical-align: baseline;">
Cut the avocado in half and remove the pit. Scoop out the flesh and put in a blender, or the bowl of a food processor. Add ¼ cup cocoa powder and the remaining ingredients. Process until smooth, occasionally scraping down sides. Taste and add more cocoa powder until the pudding is chocolatey enough. Add more maple syrup (or honey) if you’d like the pudding sweeter, and milk, if you’d like it looser. Divide between serving cups and serve immediately, or refrigerate until ready to serve.</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjll1DlWzwImbO5FyEfEU31OZxpZuEdxTvVta5BlbOXiT3xg9-PzOXY8cy0Z_z2Te9WCFajbyYtjNM19m6QLkETb6E_8bKnZd8MFEG3CighcxHE6bxVrOzRwIZ_3RsQgcrkIa3Ez-V5NPzO/s1600/IMG_2295.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjll1DlWzwImbO5FyEfEU31OZxpZuEdxTvVta5BlbOXiT3xg9-PzOXY8cy0Z_z2Te9WCFajbyYtjNM19m6QLkETb6E_8bKnZd8MFEG3CighcxHE6bxVrOzRwIZ_3RsQgcrkIa3Ez-V5NPzO/s320/IMG_2295.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">kid tested, mother approved!</td></tr>
</tbody></table>
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<br />Jen Lobodahttp://www.blogger.com/profile/17962911382623321737noreply@blogger.com1tag:blogger.com,1999:blog-6291470891268773324.post-66365660330030337652013-02-04T05:05:00.003-08:002013-02-04T05:05:22.068-08:00Janey's Saturday Morning Smoothie<div class="" style="clear: both; text-align: center;">
This past weekend Jane decided that she wanted to make a smoothie. She has been on a kick lately of only wanting chocolate banana smoothies so when she expressed interest in making up a new one, I was very excited. We looked through the fridge together and she decided on an apple banana concoction.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGL_RH2A-PaXoAt3g3_ABDvszy79DNqGW56P1M7FMoOVhPKGUai3IEej0SVwc3vf88jrczhx0Zlp1fhLd_XjX3ml9yQ2WbuJOQLeCHOU4-f1QsDN2G50S8Y35in7iWC1y-m-ZKXdWMiu7Q/s1600/IMG_2272.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGL_RH2A-PaXoAt3g3_ABDvszy79DNqGW56P1M7FMoOVhPKGUai3IEej0SVwc3vf88jrczhx0Zlp1fhLd_XjX3ml9yQ2WbuJOQLeCHOU4-f1QsDN2G50S8Y35in7iWC1y-m-ZKXdWMiu7Q/s320/IMG_2272.JPG" width="320" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrVJBQbBdtJg-PJIBkGXXCZpceVOLKy9H_3q7pWlQtadn_woexCre3GehfO6KCNQKphsagzFOnsnlh4Zh2kAukUwj7SGe8Nggu8ZKgbEfcovY2DEpIyI2u-tfw08Bwy7stHQLBVM4M6Nwg/s1600/IMG_2273.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrVJBQbBdtJg-PJIBkGXXCZpceVOLKy9H_3q7pWlQtadn_woexCre3GehfO6KCNQKphsagzFOnsnlh4Zh2kAukUwj7SGe8Nggu8ZKgbEfcovY2DEpIyI2u-tfw08Bwy7stHQLBVM4M6Nwg/s320/IMG_2273.JPG" width="240" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxaQk5Dymq1wIUFinB3H9t5TouVSkFccN5VhLjGEQV4hr8kiuRs9j0UY2XWTOnFxg-DNx6IFFSVUeGzdsPeYOy1CqIsimM4VZmE1N1RUOoqRcM9rMbEk40QcYSgEujWMd9FgrCsrlO62kF/s1600/IMG_2275.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxaQk5Dymq1wIUFinB3H9t5TouVSkFccN5VhLjGEQV4hr8kiuRs9j0UY2XWTOnFxg-DNx6IFFSVUeGzdsPeYOy1CqIsimM4VZmE1N1RUOoqRcM9rMbEk40QcYSgEujWMd9FgrCsrlO62kF/s320/IMG_2275.JPG" width="240" /></a></div>
At the last minute she decided to add a few strawberries.<br />
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<b><u>Apple Banana Strawberry Green Smoothie</u></b><br />
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1 handful spring salad mix (can use any greens)<br />
1 banana<br />
1 small apple - seeds removed<br />
a few strawberries<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZe-8xoV-VmjlXg4OUADrG4I8i5Fjxu2hE-7Je2v7GzUOSY3QMxFyUqKulN53_LreEgtVfhS832eJ2jXTqS7gAmJvVS3lVD1eAxYx1jmN49nbeUggb3EYscevBAIrpm1HKR6qgfcpnBVhF/s1600/IMG_2277.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZe-8xoV-VmjlXg4OUADrG4I8i5Fjxu2hE-7Je2v7GzUOSY3QMxFyUqKulN53_LreEgtVfhS832eJ2jXTqS7gAmJvVS3lVD1eAxYx1jmN49nbeUggb3EYscevBAIrpm1HKR6qgfcpnBVhF/s320/IMG_2277.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Kid tested, mother approved!</td></tr>
</tbody></table>
1 Tbs hemp seeds (mom's idea for a little added protein and good fats)<br />
1 cup Good Belly probiotic juice drink (can substitute other juice, water or almond milk)<br />
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<b>Blend and enjoy</b><br />
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Jen Lobodahttp://www.blogger.com/profile/17962911382623321737noreply@blogger.com0tag:blogger.com,1999:blog-6291470891268773324.post-20836517076442630282013-01-21T09:34:00.000-08:002013-01-21T09:34:20.552-08:00The skinny (or should I say fatty?) on Omega 3 fatty acids<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDgogIi4Vp8Lo79a_nk7V5_42OUGsR5MesKR1shmuQZVoNIWBkagT6k_12y8TTELYqHZj8Keou_JnIeZhd-UO06ry86TBQZK-qwA7xFU56tAnJbChInRHzXOSAP0htq5xBJWDHuUIrtEOV/s1600/omega-3-sources.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDgogIi4Vp8Lo79a_nk7V5_42OUGsR5MesKR1shmuQZVoNIWBkagT6k_12y8TTELYqHZj8Keou_JnIeZhd-UO06ry86TBQZK-qwA7xFU56tAnJbChInRHzXOSAP0htq5xBJWDHuUIrtEOV/s320/omega-3-sources.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Good sources of Omega 3 fatty acids</td></tr>
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Omega 3 essential fatty acids are one of the most needed nutrients for our body, yet most American's are deficient in them. They are referred to as 'essential' fatty acids because the body cannot make them on its own so we need to acquire them through an outside source, like our food. We receive a broad spectrum of benefits from them and it is well known that they are essential in brain development and function. Also, they are anti-inflammatory which results in them lowering your risk of heart disease - the number 1 killer in America.<br />
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Omega 3's are known to protect against arthritis, cancer, dementia and depression. In children Omega 3's have been shown to reduce the effects of ADHD and improve concentration.<br />
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There are 3 different types of Omega 3 fatty. DHA and EPA, which are found in fish, have been studied most extensively and appear to have the greatest benefits. Salmon, mackerel, lake trout, sardines, anchovies and tuna are the fish with the most omega 3's. The other form, ALA, is found in chia seeds, flaxseeds, walnuts, dark leafy greens, and vegetable oils.<br />
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Although it is always best to get our nutrients from our food, it is hard to get the needed amount of omega 3's strictly from our food. The American Heart Association recommends eating at least 2 servings of fish per week, however we need to be careful of our fish intake (particularly larger fish like shark, king mackerel, and tilefish ) as they can be contaminated with mercury. To help protect against this you can remove the skin and fat prior to cooking fish.<br />
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In our house we take a fish oil supplement in addition to eating fish once or twice a week. You need to ensure you buy fish oil from an established company that certifies their products are free of heavy metals. I take <a href="http://www.amazon.com/Metagenics-OmegaGenics-EPA-Concentrate-Softgels/dp/B004GLGXXW/ref=sr_1_3?ie=UTF8&qid=1358601151&sr=8-3&keywords=metagenics+omegagenics+epa-dha+500" target="_blank">Metagenics Brand</a> now but have heard great things about <a href="http://www.youngliving.com/Probiotics/Omega-Blue" target="_blank">Young Living's Omega Blue</a> and will be ordering these when I am ready for my next bottle (contact me if you are interested in getting these as well when I place my order).<br />
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Nowadays the word is out about Omega 3's and you can find many items at the grocery store that claim to be high in them. Unless it is a nut or seed in its raw form, you want to be careful of anything that is in a package as there is a good chance it is a processed food. I recently learned that Omega 3 eggs are not a good option. To get the chickens to produce eggs that are high in Omega 3's, they feed them flaxseeds. However, chickens are not meant to eat this food so it makes them sick and their eggs are then of poor quality. I always try to get eggs that are from pastured chickens and get my Omega 3's from other food sources that are naturally a good source and not artificially designed.Jen Lobodahttp://www.blogger.com/profile/17962911382623321737noreply@blogger.com0tag:blogger.com,1999:blog-6291470891268773324.post-78080311741061901552013-01-16T06:53:00.002-08:002013-01-16T06:53:16.554-08:00Ginger Pear Smoothie<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1TgqQdQAvR_grcEmsFJxV2mCsAt7XDWGXEr8PQ6w71ChU43JnXLq7k6cwg3dij1lRJ67Hugn_nRiHkGVJzEwCtMc3YzixpKBg0-D-WRtOamYLxINcVnIg_fqYWRTjFx-KBwKYjrGdOAD0/s1600/photo-1.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1TgqQdQAvR_grcEmsFJxV2mCsAt7XDWGXEr8PQ6w71ChU43JnXLq7k6cwg3dij1lRJ67Hugn_nRiHkGVJzEwCtMc3YzixpKBg0-D-WRtOamYLxINcVnIg_fqYWRTjFx-KBwKYjrGdOAD0/s400/photo-1.JPG" width="300" /></a></div>
With the flu and all of the cold viruses that are spreading like wildfire around me, I'm taking every precaution I can to stay healthy. For me this means eating lots of fresh fruits and veggies (especially greens), using my anti-bacterial, anti-viral essential oils and getting lots of sleep.<br />
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This morning I made a very tasty smoothie that I want to share with all of you. I used swiss chard as my greens but you can use any greens (kale, spinach, collard greens, etc). The ginger gave it that little extra zing that made the smoothie complex and had a warming effect inside my body. If you don't have fresh ginger you can use 1 tsp powdered ginger.<br />
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<b><u>Ginger Pear Smoothie</u></b><br />
1 handful of greens<br />
1 banana<br />
1 pear<br />
1 inch knob of ginger (if you don't have a high speed blender, grate the ginger)<br />
1 TBS flaxseeds or chia seeds<br />
1 tsp cinnamon<br />
1 Cup Almond Milk<br />
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Blend all ingredients and enjoy. Add ice or use a frozen banana if you prefer your smoothies cold.Jen Lobodahttp://www.blogger.com/profile/17962911382623321737noreply@blogger.com0tag:blogger.com,1999:blog-6291470891268773324.post-35732289672777392442013-01-04T19:26:00.005-08:002013-01-05T10:26:33.861-08:00Essential Oils: Discovering Nature's Power<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhogKWgnNbpJtYT2ytGmzrulbKFFRzNuUzmsvTn-JMf3tDdclv4DYpUJ7PMo06CXXTRj0MvQkOLGmF2djroUyu_9_-OYCilhxAMSj1bEg-D94eVKJHQpyrYkjIcLf-g5nXAJY8X63f6bZ3n/s1600/thievesdisplay.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhogKWgnNbpJtYT2ytGmzrulbKFFRzNuUzmsvTn-JMf3tDdclv4DYpUJ7PMo06CXXTRj0MvQkOLGmF2djroUyu_9_-OYCilhxAMSj1bEg-D94eVKJHQpyrYkjIcLf-g5nXAJY8X63f6bZ3n/s320/thievesdisplay.jpg" width="320" /></a></div><br />
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<div style="font-family: Helvetica; font-size: 10px;"><span style="letter-spacing: 0.0px;">A few months ago a new friend introduced me to a key component to optimizing my family's health through natural methods - essential oils. While I had heard the term essential oils before, and had even bought some tea tree oil to clean my yoga mat once, I really had no idea what they are all about. That day I bought a starter kit with 9 different types of oils and they have been rocking my world ever since. I can’t believe that it has taken me so long to learn about essential oils and start using them! </span></div><div style="font-family: Helvetica; font-size: 10px; min-height: 12px;"><span style="letter-spacing: 0.0px;"></span><br />
</div><div style="font-family: Helvetica; font-size: 10px;"><span style="letter-spacing: 0.0px;">Essential oils are nature’s living energy. They are the aromatic volatile liquids found in flowers, trees, shrubs, roots, bushes and seeds. These oils are what defend plants against insects, environmental conditions and disease. They are what plants utilize to grow, live, evolve and adapt to its surroundings. Basically they are the power house of nature and through a steam distillation process they are available to us to reap the same benefits. </span></div><div style="font-family: Helvetica; font-size: 10px; min-height: 12px;"><span style="letter-spacing: 0.0px;"></span><br />
</div><div style="font-family: Helvetica; font-size: 10px;"><span style="letter-spacing: 0.0px;">These oils have been used for thousands of years and there are more than 200 references to them in the Bible. The three wise men brought frankincense and myrrh oils to Jesus and various essential oils were found in the tomb of King Tut. They were often referred to as “Mankind’s First Medicine” and were respected for their medicinal and healing properties. </span></div><div style="font-family: Helvetica; font-size: 10px; min-height: 12px;"><span style="letter-spacing: 0.0px;"></span><br />
</div><div style="font-family: Helvetica; font-size: 10px;"><span style="letter-spacing: 0.0px;">Of course, as with everything, quality is of the utmost importance when it comes to essential oils. To truly receive the vast benefits of the oils, you must go with a pure, therapeutic grade oil. I have been using Young Living products, which are the leader in the industry. </span></div><div style="font-family: Helvetica; font-size: 10px; min-height: 12px;"><span style="letter-spacing: 0.0px;"></span><br />
</div><div style="font-family: Helvetica; font-size: 10px;"><span style="letter-spacing: 0.0px;">In our house, we’ve been using the oils for various purposes such as killing air borne bacterias, taming a </span><span style="letter-spacing: 0px;">nighttime cough, cleaning, relaxation and restful nights, healing minor cuts, fighting viruses, aches and pains, and much more! I have a reference book that lists many ailments and conditions and the various essential oils that can be used to heal them. I love how the oils actually treat the problem instead of just the symptoms like modern day medicine does.</span></div><div style="font-family: Helvetica; font-size: 10px; min-height: 12px;"><span style="letter-spacing: 0.0px;"></span><br />
</div><div style="font-family: Helvetica; font-size: 10px;"><span style="letter-spacing: 0.0px;">If you are interested in learning more about essential oils - please send me an email at <a href="mailto:jen@nutritiiousinthecity.com"><span style="color: #021eaa; letter-spacing: 0px;">jen@nutritiousinthecity.com</span></a>. They are one of my favorite topics to talk about these days.</span></div>Jen Lobodahttp://www.blogger.com/profile/17962911382623321737noreply@blogger.com0tag:blogger.com,1999:blog-6291470891268773324.post-61490153286303852502013-01-01T20:31:00.000-08:002013-01-01T20:31:40.282-08:00New Year....New You!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZyfKYdNbCndv2J5M9Pp5UDyLywrCc1PqS81YCtpj7bAN6Q5ORfCjVNoQcyEX02mCqBu47Lgd_j-IcirW7erqIldOSqdMSYE1zSbMU2IrWye5P1m0aep1Mz7XvDrItSk4v3SP1mhzfEPrX/s1600/open_business-719261.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZyfKYdNbCndv2J5M9Pp5UDyLywrCc1PqS81YCtpj7bAN6Q5ORfCjVNoQcyEX02mCqBu47Lgd_j-IcirW7erqIldOSqdMSYE1zSbMU2IrWye5P1m0aep1Mz7XvDrItSk4v3SP1mhzfEPrX/s1600/open_business-719261.gif" /></a></div>
Hello friends! Great news - Nutritious in the City is open for business and I am ready to start seeing clients. I am a health coach, which is probably a new concept for most people. So how can I help you as your health coach?<br />
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Each person's roadmap to optimal health will look different. I will work with you to help you establish health goals (lose weight, anti-cancer diet, better digestion, less stress, more energy, feed your family better, etc) and then help you to achieve these goals by making small, sustainable changes.<br />
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I do not impose rules on you of what you can or can't do. I promise I won't come in and tell you that you need to stop everything you are doing that you enjoy and eat just like me. Instead I work with you to add in positive changes that are specific to your needs and that will add up to transforming your health and your life. We all thrive under different circumstances and with different foods, the adventure is in determining what is ideal for you and your family.<br />
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Our health is one thing that we can control. Although our genes may be predisposed for us to get cancer or heart disease, our every day habits are what determine if the trigger is ever pulled. The earlier you start changing your habits to optimize your health, the more successful you will be. Your future is in your hands and I'd love the opportunity to work with you to make it a happy, healthy, active one! Contact me today for a free health breakthrough session!<br />
<br />Jen Lobodahttp://www.blogger.com/profile/17962911382623321737noreply@blogger.com0tag:blogger.com,1999:blog-6291470891268773324.post-10017708921033541532012-12-30T11:31:00.002-08:002012-12-30T11:31:34.054-08:00New Year's Day Black Eyed Pea Soup<div class="separator" style="clear: both; text-align: center;">
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Hello everyone! Long time no see. Lots going on here, so sorry I haven't been a faithful blogger as of late, but I promise to have more regular posts in the new year. Today I somehow managed to wrangle the hubby into posting about his New Year's Day tradition. I can attest it really is quite delicious and an enjoyable break for me to have him cook. I hope you enjoy.....<br />
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Making Black Eyed Pea Soup has been a New Year’s Day Loboda
tradition for the past 3 years. There is
belief in many cultures (particularly in the Southern USA and Jewish cultures)
that eating Black Eyed Peas on New Year’s Day will bring prosperity. And there
are many health benefits from eating black eyed peas, for example black eyed
peas contain a good source of the nutrients calcium, folate and Vitamin A. You can find more information <a href="http://en.wikipedia.org/wiki/Black-eyed_pea" target="_blank">here</a>.<o:p></o:p></div>
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Whenever I make a recipe with black eyed peas, I prefer to
use dried beans and not canned. This is due to two reasons: 1) dried beans are
much cheaper and 2) canned beans contain large amounts of sodium and may have
BPA in the can liners.<o:p></o:p></div>
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I prefer to do the <a href="http://www.ehow.com/how_5121704_prepare-dried-kidney-beans.html" target="_blank">overnight soak method</a> for cooking dried
beans. This allows the beans to be ready for boil the next day. Once they have
boiled for a few hours and are tender, they can be used in a recipe. <o:p></o:p></div>
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The two recipes I like to make with black eyed peas are
Black Eyed Pea Soup and Cowboy (Texas) Caviar. The recipe for Black Eyed Pea
Soup is below. For those that don’t know Cowboy Caviar, it is very much like salsa
with black eyed peas and additional beans (black or kidney), vegetables like
onion and peppers and it is vinegar based. Please contact me if you would like
that recipe.<o:p></o:p></div>
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<b><u>Black Eyed Pea Soup</u></b></div>
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1 tablespoon olive oil<o:p></o:p></div>
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1 onion, chopped<o:p></o:p></div>
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1 green bell pepper, chopped<o:p></o:p></div>
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5 stalks celery, chopped<o:p></o:p></div>
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2 cups chicken or veggie broth
(you can add more if you prefer a soup to a stew)<o:p></o:p></div>
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1 cup brown rice<o:p></o:p></div>
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2 cups dried black-eyed peas (approx.
6 cups cooked black-eyed peas )<o:p></o:p></div>
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1 (10 ounce) can diced tomatoes
and green chiles<o:p></o:p></div>
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1 (14.5 ounce) can diced tomatoes<o:p></o:p></div>
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2 cloves garlic, finely chopped<o:p></o:p></div>
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Cajun seasoning and cayenne
pepper to taste</div>
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<!--[if !supportLists]-->1<span style="font-size: 7pt;"> </span><!--[endif]-->Prepare
the Black Eyed Peas according to the <o:p></o:p> <a href="http://www.ehow.com/how_5121704_prepare-dried-kidney-beans.html" target="_blank">overnight soak method</a>.<span style="text-indent: -0.25in;"> </span><span style="font-size: 7pt; text-indent: -0.25in;"> </span><span style="background-color: white; background-position: initial initial; background-repeat: initial initial; text-indent: -0.25in;">Heat the olive oil in a large saucepan, and cook the
onion, pepper, and celery and garlic until tender. Pour in the chicken broth,
and mix in rice, black-eyed peas, and diced tomatoes. Season with Cajun and Cayenne. Bring to a
boil, reduce heat to low, and simmer 45 minutes, or until rice is tender. </span></div>
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<o:p></o:p></div>
Jen Lobodahttp://www.blogger.com/profile/17962911382623321737noreply@blogger.com0tag:blogger.com,1999:blog-6291470891268773324.post-64138422893197505322012-10-25T13:16:00.000-07:002012-10-25T13:16:25.743-07:00Frozen Bananas made Easy<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfRF0GOhCj0EXiNkcblBlPTuobNy0qMl9cNY7mW_yA1AD3_t8GjQNmVtB_oFqSiRw27qC_tfTb5SOpfXJY6pSUZt9mtW8297mFWgs6m1v0jtIwqAf0Ep0jIfzSh_XfzEcDlsiuE1xLoyyz/s1600/photo-15.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfRF0GOhCj0EXiNkcblBlPTuobNy0qMl9cNY7mW_yA1AD3_t8GjQNmVtB_oFqSiRw27qC_tfTb5SOpfXJY6pSUZt9mtW8297mFWgs6m1v0jtIwqAf0Ep0jIfzSh_XfzEcDlsiuE1xLoyyz/s320/photo-15.JPG" width="239" /></a> Frozen bananas add so much creamy deliciousness to a smoothie - even above and beyond what a regular banana adds. When I first started freezing bananas I would put the whole banana into the freezer and then have a hard time peeling it when I wanted to use it. Luckily I quickly reaized that it is much easier to use the banana if I peel and break the bananas into smaller pieces prior to freezing them. This makes for an easy 2 second task as opposed to a 2 minute, frustrating one. I love buying bunches of super ripe, discounted bananas and then having a bounty in my freezer - ready for smoothies or banana ice cream at any time.<br />
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<tr><td class="tr-caption" style="text-align: center;">Into the freezer I go</td></tr>
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Jen Lobodahttp://www.blogger.com/profile/17962911382623321737noreply@blogger.com0tag:blogger.com,1999:blog-6291470891268773324.post-91164335920249885462012-10-17T05:01:00.000-07:002012-10-17T05:01:34.533-07:00The Perfect Fall Smoothie<br />
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The onset of fall has brought a bounty of winter squashes to my CSA boxes. The other day I was pondering what to do with them when it hit me - roast them and make pumpkin smoothies (well, pumpkinish as none of my winter squashes are actually pumpkins. I did get one pumpkin but Jane quickly stole that and drew faces and put stickers all over it so I couldn't cook it up after that).<br />
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First I rinsed off the squashes (for the first batch I chose the kabocha and acorn squash) and then cut them in half and scooped out the seeds - which I roasted alongside the squashes. Next I cut the squashes into slices and roasted them for approximately 30-40 minutes on 400F (seeds should only roast for about 20 minutes). When the squashes were soft I pulled them out of the oven and let them cool. Once cooled I scooped them out of their skin and put them into a bowl. This made about 4 cups. If you don't want to roast the squash yourself, you can use pumpkin from a can.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3eYPf2dmiGprZLNBd0AbSLu5ziqAU-ZqdSfmCbnIq3Qct0LADd-BLS_3MBATVFBW6sVQXmOO_N5D18gVwzBzlYjH88Qx1NbauT5YsDZpqFYeIaD5Sv8IsnV0xOCxbWSNVwz7-kdkzK7Bt/s1600/roasted+squash.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3eYPf2dmiGprZLNBd0AbSLu5ziqAU-ZqdSfmCbnIq3Qct0LADd-BLS_3MBATVFBW6sVQXmOO_N5D18gVwzBzlYjH88Qx1NbauT5YsDZpqFYeIaD5Sv8IsnV0xOCxbWSNVwz7-kdkzK7Bt/s320/roasted+squash.JPG" width="320" /></a></div>
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There are several delicious ways you can use roasted winter squash in a smoothie. I have made two variations, one with banana and one with oatmeal. The oatmeal one is a little bit thicker and tends to keep me satisfied a little longer, although both are quite filling. Try them both and let me know which one you prefer.</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv4tisr_CjEqtrOOYXcR-Vut4wIaAr2oZPY8kkrpgq2ZpiCFlbsfhRzOgYwdxOlQNvx3b0shgGVTb0lbAb26e4fQ24rgvGXYKPckE4XRQMXGEdgHTbT3Yy9N2KcmPmSPqm7zr6-5N99ZIr/s1600/pumpkin+smoothie.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv4tisr_CjEqtrOOYXcR-Vut4wIaAr2oZPY8kkrpgq2ZpiCFlbsfhRzOgYwdxOlQNvx3b0shgGVTb0lbAb26e4fQ24rgvGXYKPckE4XRQMXGEdgHTbT3Yy9N2KcmPmSPqm7zr6-5N99ZIr/s320/pumpkin+smoothie.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">oatmeal version</td></tr>
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<u>Pumpkin(ish) Smoothie</u></div>
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1 cup roasted winter squash (acorn, butternut, kabocha, pumpkin, etc) or canned pumpkin</div>
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2 Tbs chia seeds or flax seeds</div>
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1 banana (<i>preferably frozen</i>) or 1/3 cup rolled oats (<i>preferably soaked in almond milk for at least an hour or two and up to overnight</i>)</div>
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1 cup almond milk (<i>can substitute real milk or any nondairy milk</i>)</div>
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1 tsp pumpkin pie spice</div>
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1 tsp cinnamon</div>
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5 drops vanilla stevia (or 1 packet stevia or 1 Tbs maple syrup or 1 Tbs Honey - <i>not necessary if using a banana)</i></div>
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Put all ingredients into a blender and blend until a smooth consistency is reached.</div>
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Jen Lobodahttp://www.blogger.com/profile/17962911382623321737noreply@blogger.com2tag:blogger.com,1999:blog-6291470891268773324.post-41381723942396708332012-10-15T04:59:00.003-07:002012-10-15T04:59:45.043-07:00White Bean and Kale Soup<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhL0n5RhrV44HxRx05BWE6jObmuCqzHIB-vXZrEbozUGNJRYLsUyKgHssuNbNePAW5oqh5hZx_YrSvSIxJhDc0K2ZBeFlPlRzl7RQjLVLJ5ZnUnwuyi-6Pi3OsNlKOfdjBD9NFZOYj7Ng9T/s1600/photo+(1).JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhL0n5RhrV44HxRx05BWE6jObmuCqzHIB-vXZrEbozUGNJRYLsUyKgHssuNbNePAW5oqh5hZx_YrSvSIxJhDc0K2ZBeFlPlRzl7RQjLVLJ5ZnUnwuyi-6Pi3OsNlKOfdjBD9NFZOYj7Ng9T/s320/photo+(1).JPG" width="320" /></a></div>
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This cooler weather has brought on some serious soup cravings. Last night I made a delicious, low calorie and highly nutritious soup that I just have to share. Prep time took about 20-30 minutes and overall cooking time took about an hour.<br />
<br />
<b>White Bean and Kale Soup</b><br />
<br />
<u>Ingredients</u><br />
4 cups white beans (can use 2 cans or cook from dried)<br />
4 cups chicken or veggie broth<br />
4 plum tomatoes (can substitute with 1 can of diced or crushed tomatoes)<br />
4 garlic cloves<br />
1 onion (chopped)<br />
2 carrots (chopped)<br />
fennel bulb (chopped,<i> optional - I added this in at the last minute and I thought it made a great addition to the soup, although not everyone likes fennel. You could also add celery.</i>)<br />
4 cups chopped kale (can substitute other greens such as collard greens or chard)<br />
2 TBS Italian seasonings - (I used dried thyme and rosemary)<br />
2 TBS coconut oil (can substitute olive oil if you don't have coconut oil)<br />
salt and pepper to taste<br />
<br />
<u>Directions</u><br />
1. Saute garlic, onions, carrots, and fennel with the herbs in the oil until they become soft (about 10 minutes).<br />
2. Add the tomatoes, 3 cups of broth, the greens and 2 cups of beans (or 1 can, including the liquid) to the sauteed veggies and bring to a boil.<br />
3. In a blender or food processor, blend 2 cups white beans (or one full can) with the remaining 1 cup of broth to a smooth consistency.<br />
4. Add the blended bean mixture to the boiling soup and reduce to a simmer.<br />
5. Cover and simmer for 15-30 minutes. Greens should be soft.Jen Lobodahttp://www.blogger.com/profile/17962911382623321737noreply@blogger.com0tag:blogger.com,1999:blog-6291470891268773324.post-13366430588761209982012-10-03T17:34:00.002-07:002012-10-03T17:34:36.476-07:00What is all the hype about GMO's?<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcv3eGTeVmjhHHR_v-LgnDuvW9xhdpuzcRssbVYfgeUEMunMOCEGXQmP5A_8G5bVDAQC0b_x5KvGTCLe34R0lCuuCtdl2xO7w4BQpRzdCWVvMl5L4a2EJHD2tvjs7ZNwQJPNUhSv6rTlXh/s1600/GMO-Sign-Soybeans.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcv3eGTeVmjhHHR_v-LgnDuvW9xhdpuzcRssbVYfgeUEMunMOCEGXQmP5A_8G5bVDAQC0b_x5KvGTCLe34R0lCuuCtdl2xO7w4BQpRzdCWVvMl5L4a2EJHD2tvjs7ZNwQJPNUhSv6rTlXh/s1600/GMO-Sign-Soybeans.jpg" /></a></div>
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Lately there has been a lot of commotion about genetically modified organisms, or GMO's. To create GMO's, scientists are gene-splicing vegetable seedlings with toxic herbicides and pesticides.This results in a plant that is protected from the insects that would otherwise damage them. This is not only introducing toxins into plants from the ground up, but Americans are now ingesting these unnatural plant varieties that our body doesn't recognize and it can have disastrous effects. In a recent study, a whopping 70% of female rats (50% of male rats) that were fed a GMO corn diet died prematurely - almost all from cancer.<br />
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There are currently no studies on the long term effects of genetically modifying our food supply and many countries are boycotting American exports for this reason. There is even a growing group of people that believe GMO's are responsible for the allergy academic.<br />
<br />
GMO's have been in the news recently due in part to a bill coming for a vote in California next month that would require food companies to label their food if they use GMO's. The food companies are highly opposed to this as it will likely result in a drop in their sales. However, this will be a huge win for consumer's right to know if it goes through. Monsanto is the number one company that produces GMO seedlings and has millions rallying against them. To learn more about Monsanto and the fight in California visit the website millionsagainstmonsanto.org.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9hG5FNnvaU1OhYFEdRQ4zFNeh72GbjS58xWT9ohk4Sf_40_2Sq7YMk9huFgoibRjkW7cK-CmKyqvprJLKBUay0egD9g-E6a6-ddF3HmnlIRtr9yJuef9v2iXrAjvSL1jnQx7tuFBK2Wtb/s1600/OhNo-IsIt-GMO.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9hG5FNnvaU1OhYFEdRQ4zFNeh72GbjS58xWT9ohk4Sf_40_2Sq7YMk9huFgoibRjkW7cK-CmKyqvprJLKBUay0egD9g-E6a6-ddF3HmnlIRtr9yJuef9v2iXrAjvSL1jnQx7tuFBK2Wtb/s1600/OhNo-IsIt-GMO.jpg" /></a></div>
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<br />
What can you do to avoid GMO's? The best thing you can do is make sure that you choose organic products for the top genetically modified foods. Foods must be GMO free to be certified organic. The top 10 genetically modified foods are: Corn, Soy, Cotton, Papaya, Rice, Tomatoes, Rapeseed (Canola Oil), Dairy Products (choose Organic or rbGH free), Potatoes and Peas.Jen Lobodahttp://www.blogger.com/profile/17962911382623321737noreply@blogger.com0tag:blogger.com,1999:blog-6291470891268773324.post-78745395035225182742012-08-24T10:47:00.003-07:002012-08-24T10:47:48.510-07:00Sweet Potato Hummus<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOd_lXQgtkREImonbVOCcFdG1ccyGl_bowv292tqjqAizXaJvvORR6DiwOtO5vr9D4AfqAxv3ZWhNA5uYrGODxe9Ix6P1cQSqm3wq5bb5JslONUhBnMWe2av2fnBXRugDwTy3eRrY9dixU/s1600/sweet+potato+hummus.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOd_lXQgtkREImonbVOCcFdG1ccyGl_bowv292tqjqAizXaJvvORR6DiwOtO5vr9D4AfqAxv3ZWhNA5uYrGODxe9Ix6P1cQSqm3wq5bb5JslONUhBnMWe2av2fnBXRugDwTy3eRrY9dixU/s320/sweet+potato+hummus.JPG" width="320" /></a></div>
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A few weeks ago I made a sweet potato hummus that blew my taste buds away. It was so creamy and delicious I just had to share it with all of you. The thing I love about this recipe is that by altering the spice you can create all sorts of different palate pleasing options. I made the recipe using curry powder but I think using cinnamon and a tad bit of something to sweeten it (maple syrup, coconut sugar, date paste, etc) would be delicious as well. Or you could go all Mexican on it by using cumin and a little chili powder.<br />
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<b><u>Sweet Potato Hummus</u></b> (<i>adapted from <a href="http://www.choosingraw.com/sweet-potato-hummus/" target="_blank">Choosing Raw</a></i>)<br />
Ingredients<br />
1 large sweet potato - cooked, skin removed, and cubed<br />
2 cups chickpeas (or white beans which will give it a smoother texture, this is what I used)<br />
1 1/2 tsp sesame oil - can substitute with a different oil based on the taste profile you are going for<br />
1/4 cup tahini paste<br />
1 tsp curry powder (sub cumin, cinnamon, chili powder, the possibilities are endless)<br />
salt and pepper to taste<br />
<br />
<br />
1) Place sweet potatoes in the processor. <o:p></o:p><br />
2) <b><i>Optional step</i></b>: warm up your beans. This really isn’t
necessary for great hummus, but guess what? It’s a really, really good trick of
the trade. Either microwave your chickpeas for 1 minute (OK, for the record, I
don’t much like microwave cooking, but I don’t think it’s going to murder any
of us if we do it once upon a hummus), <b>or</b> pour the chickpeas and their
canning liquid into a little saucepot and get them warm. Drain them after, but
reserve the liquid. That’s it — not a lot of effort for a step that will really
improve your hummus. <o:p></o:p><br />
3) Place chickpeas (warm or not) into the processor along with the sesame
oil, tahini, curry, salt and pepper. Run the processor. Take 1/2 cup (this
should be all that’s left) of the canning liquid from the beans (it’s got
starch in it, which will help make the hummus super delicious) and drizzle it
into the processor to help create the perfect texture. <o:p></o:p><br />
If you run out of liquid but the hummus needs to be thinner (this, by the
way, should happen — all in all, I needed about 3/4 c. liquid for my batch)
start drizzling in regular old water. Stop now and then to scrape the bowl.
When the consistency is even, smooth, and thick but not pasty, you’re done. <o:p></o:p><br />
4) Sprinkle hummus with paprika, and serve. <o:p></o:p><br />
<br />
I served these with celery and broccoli but pita bread would be an excellent choice as well. Definitely filling enough for a whole meal or quite the appetizer at your next party.<br />
Jen Lobodahttp://www.blogger.com/profile/17962911382623321737noreply@blogger.com1tag:blogger.com,1999:blog-6291470891268773324.post-70568254331311224472012-08-14T15:28:00.000-07:002012-08-16T14:24:25.549-07:00Spotlight On: Lentils<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9SKVQVrytwTPtxKsLyV1xgEVyClL6u-G_c0uerK3QBvZTt2Ae7RXQsstZM2dWfwGxis9DmJ9HRv2cjsGTiB_beZK2BU_MWKxkIrXqLgbO6PHKCfIBTGIm1Xm35LfiQjX19TkbqSCSq9pH/s1600/lentil.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9SKVQVrytwTPtxKsLyV1xgEVyClL6u-G_c0uerK3QBvZTt2Ae7RXQsstZM2dWfwGxis9DmJ9HRv2cjsGTiB_beZK2BU_MWKxkIrXqLgbO6PHKCfIBTGIm1Xm35LfiQjX19TkbqSCSq9pH/s200/lentil.jpg" width="200" /></a></div>
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Lentils are one of the quickest to prepare but mightiest in nutrients members of the legume family. Lentils come in a variety of colors, including brown, pink, green, red, yellow and black. They are a great source of fiber, help lower cholesterol, and are great at preventing blood sugar levels from rising quickly after a meal. Lentils are also a great source of vitamins, minerals and protein. The chart below shows all of the nutrients contained in lentils.<br />
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<div style="background-color: orange; font-weight: bold; text-align: center;">
Nutrients
in<br />
Lentils<br />
1.00 cup cooked (198.00 grams)</div>
<div style="font-size: 12px; font-weight: bold; padding-top: 12px;">
<span style="float: left; text-align: center; width: 30%;">Nutrient</span><span style="float: left; text-align: center; width: 70%;">%Daily Value</span></div>
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<div style="font-size: 12px;">
<span style="background-color: #d3e283; float: left; width: 29%;">molybdenum</span><span style="background-color: #ffcc66; float: left; width: 70%;">198%</span></div>
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<div style="font-size: 12px;">
<span style="background-color: #d3e283; float: left; width: 29%;">folate</span><span style="background-color: #ffcc66; float: left; width: 70%;">89.5%</span></div>
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<div style="font-size: 12px;">
<span style="background-color: #d3e283; float: left; width: 29%;">fiber</span><span style="background-color: #ffcc66; float: left; width: 70%;">62.5%</span></div>
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<div style="font-size: 12px;">
<span style="background-color: #d3e283; float: left; width: 29%;">tryptophan</span><span style="background-color: #ffcc66; float: left; width: 70%;">50%</span></div>
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<div style="font-size: 12px;">
<span style="background-color: #d3e283; float: left; width: 29%;">manganese</span><span style="background-color: #ffcc66; float: left; width: 68%;">49%</span></div>
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<div style="font-size: 12px;">
<span style="background-color: #d3e283; float: left; width: 29%;">iron</span><span style="background-color: #ffcc66; float: left; width: 51%;">36.6%</span></div>
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<div style="font-size: 12px;">
<span style="background-color: #d3e283; float: left; width: 29%;">protein</span><span style="background-color: #ffcc66; float: left; width: 50%;">35.7%</span></div>
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<div style="font-size: 12px;">
<span style="background-color: #d3e283; float: left; width: 29%;">phosphorus</span><span style="background-color: #ffcc66; float: left; width: 49%;">35.6%</span></div>
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<div style="font-size: 12px;">
<span style="background-color: #d3e283; float: left; width: 29%;">copper</span><span style="background-color: #ffcc66; float: left; width: 35%;">25%</span></div>
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<div style="font-size: 12px;">
<span style="background-color: #d3e283; float: left; width: 29%;">vitamin
B1</span><span style="background-color: #ffcc66; float: left; width: 30%;">22%</span></div>
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<div style="font-size: 12px;">
<span style="background-color: #d3e283; float: left; width: 29%;">potassium</span><span style="background-color: #ffcc66; float: left; width: 29%;">20.8%</span></div>
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<div style="font-size: 12px;">
<span style="background-color: #d3e283; float: left; width: 29%;">Calories
(229)</span><span style="background-color: #ff6666; float: left; text-align: right; width: 17%;">12%</span></div>
</div>
</div>
<div>
<b><u><br /></u></b>
<b><u>Tips for Preparing and Cooking Lentils</u></b></div>
<div>
Unlike dried beans, lentils do not need to be soaked prior to cooking. Before you rinse them, you should carefully look through the dried lentils to ensure there are no small stones mixed in with them. After rinsing, use two cups of liquid to one cup of dried lentils. Bring the water to a boil and then add the lentils. Once the lentils return to a boil, turn down the heat and simmer for 20-30 minutes (time varies based on the color of lentil you are using). The longer you cook them the softer and mushier they become. More firm lentils are ideal for salads or soups while softer lentils are better for dishes like dal. </div>
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Below are a few of our favorite lentil recipes:</div>
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<div>
<u><b>Spicy Lentils(</b><i>Jon's go to recipe, originally found on allrecipes.com <a href="http://allrecipes.com/recipe/spicy-lentil-nachos/" target="_blank">here</a>)</i></u></div>
<div>
These lentils are perfect to use in tacos in place of meat or on a mexican style salad</div>
<div>
<b>Ingredients:</b></div>
<div>
<div id="yui_3_2_0_5_1344951230945438">
<div class="yiv2094844076recipe-details-content yiv2094844076clearfix" id="yui_3_2_0_5_1344951230945437" style="margin-top: 10px;">
<div class="yiv2094844076ingredients" id="yui_3_2_0_5_1344951230945436" style="margin-top: 10px;">
<ul id="yui_3_2_0_5_1344951230945435">
<li class="yiv2094844076plaincharacterwrap" id="yui_3_2_0_5_1344951230945571">1 tsp coconut oil</li>
<li class="yiv2094844076plaincharacterwrap" id="yui_3_2_0_5_1344951230945571">1 cup
finely chopped onion </li>
<li class="yiv2094844076plaincharacterwrap" id="yui_3_2_0_5_1344951230945587">1
clove garlic, minced </li>
<li class="yiv2094844076plaincharacterwrap" id="yui_3_2_0_5_1344951230945434">1 cup
dried <span class="yshortcuts cs4-visible" id="lw_1344951239_0">red lentils</span>
</li>
<li class="yiv2094844076plaincharacterwrap" id="yui_3_2_0_5_1344951230945579">2 1/2
cups chicken broth </li>
<li class="yiv2094844076plaincharacterwrap" id="yui_3_2_0_5_1344951230945577">1
tablespoon chili powder </li>
<li class="yiv2094844076plaincharacterwrap" id="yui_3_2_0_5_1344951230945575">2
teaspoons ground cumin </li>
<li class="yiv2094844076plaincharacterwrap" id="yui_3_2_0_5_1344951230945573">1
teaspoon dried oregano </li>
<li class="yiv2094844076plaincharacterwrap" id="yui_3_2_0_5_1344951230945589">salt
and ground black pepper to taste </li>
</ul>
</div>
</div>
</div>
<div id="yui_3_2_0_5_1344951230945591">
Heat coconut oil in a
skillet over medium heat. Place onion in skillet and cook, stirring, until
tender, about 5 minutes. Add garlic and cook another minute.Stir in lentils,
broth, chili powder, cumin, and oregano. Bring to a boil, reduce heat to low,
and simmer until lentils are tender, about 30 minutes. Season with salt and
pepper.<br />
<br /></div>
<div id="yui_3_2_0_5_1344951230945591">
</div>
<div>
<b><u>Red Lentil and Golden Raisin Dip</u></b></div>
</div>
<div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglWGlHmYZ9LKazgQ9T2PQ-DRgcnTyizACkegMPgMoEB3t7LaEMpqSjFoJJREnfl0ilEWgoQfQQUwQo88dtHKKMk3-V-L7dJMnZvjedeXNyH5wzPfciTDqWwU45iaXA-e1MdbuzPaBARNxO/s1600/golden+lentil+dip.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglWGlHmYZ9LKazgQ9T2PQ-DRgcnTyizACkegMPgMoEB3t7LaEMpqSjFoJJREnfl0ilEWgoQfQQUwQo88dtHKKMk3-V-L7dJMnZvjedeXNyH5wzPfciTDqWwU45iaXA-e1MdbuzPaBARNxO/s320/golden+lentil+dip.JPG" width="320" /></a>This dip is perfect for veggies</div>
<div>
<b>Ingredients:</b></div>
<div>
<ul>
<li>1 1/2<span dtx-highlight-backgroundcolor="blue" id="dtx-highlighting-item"> cup</span>s
red<span dtx-highlight-backgroundcolor="magenta" id="dtx-highlighting-item"> lentils</span>,
<a href="http://www.yumuniverse.com/2011/09/09/how-to%E2%80%99sday-soaking-and-cooking-legumes" target="_blank">soak overnight</a></li>
<li>3 1/3<span dtx-highlight-backgroundcolor="blue" id="dtx-highlighting-item">
cup</span>s water</li>
<li>3-4 cloves garlic</li>
<li>1
tbsp cold-pressed, virg<span dtx-highlight-backgroundcolor="yellow" id="dtx-highlighting-item">in </span>coconut
oil</li>
<li>1<span dtx-highlight-backgroundcolor="blue" id="dtx-highlighting-item"> cup </span>red onion
chopped (<a href="http://www.yumuniverse.com/2011/02/01/how-to%E2%80%99s-day-chopping-an-onion/" target="_blank">here’s a tip</a>)</li>
<li>2/3<span dtx-highlight-backgroundcolor="blue" id="dtx-highlighting-item"> cup
</span>golden rais<span dtx-highlight-backgroundcolor="yellow" id="dtx-highlighting-item">in</span>s (you can use any k<span dtx-highlight-backgroundcolor="yellow" id="dtx-highlighting-item">in</span>d of
rais<span dtx-highlight-backgroundcolor="yellow" id="dtx-highlighting-item">in</span>)</li>
<li>2 tbsp fresh
squeezed lemon juice</li>
<li>1 – 1 1/2 tsp f<span dtx-highlight-backgroundcolor="yellow" id="dtx-highlighting-item">in</span>e ground sea salt to
taste</li>
<li>1/2 tsp garam masala</li>
<li>1/2 tsp cum<span dtx-highlight-backgroundcolor="yellow" id="dtx-highlighting-item">in</span></li>
<li>P<span dtx-highlight-backgroundcolor="yellow" id="dtx-highlighting-item">in</span>ch
cayenne (optional)</li>
<li>Fresh ground black pepper to taste</li>
</ul>
<div>
Take your soaked<span dtx-highlight-backgroundcolor="magenta" id="dtx-highlighting-item"> lentils </span>and
r<span dtx-highlight-backgroundcolor="yellow" id="dtx-highlighting-item">in</span>se well.
Place<span dtx-highlight-backgroundcolor="yellow" id="dtx-highlighting-item"> in
</span>saucepan and cover with
3<span dtx-highlight-backgroundcolor="blue" id="dtx-highlighting-item"> cup</span>s water.
Br<span dtx-highlight-backgroundcolor="yellow" id="dtx-highlighting-item">in</span>g to a boil, reduce heat to
medium and simmer uncovered for 10 m<span dtx-highlight-backgroundcolor="yellow" id="dtx-highlighting-item">in</span>utes
until<span dtx-highlight-backgroundcolor="lime" id="dtx-highlighting-item"> cooked
</span>(<a href="http://www.yumuniverse.com/2011/09/09/how-to%E2%80%99sday-soaking-and-cooking-legume" target="_blank">tips for cook<span dtx-highlight-backgroundcolor="yellow" id="dtx-highlighting-item">in</span>g<span dtx-highlight-backgroundcolor="magenta" id="dtx-highlighting-item">
lentils</span></a>).While<span dtx-highlight-backgroundcolor="magenta" id="dtx-highlighting-item"> lentils </span>are
cook<span dtx-highlight-backgroundcolor="yellow" id="dtx-highlighting-item">in</span>g, place coconut
oil<span dtx-highlight-backgroundcolor="yellow" id="dtx-highlighting-item"> in </span>a pan and
heat to medium. Add onions and brown for about 10 m<span dtx-highlight-backgroundcolor="yellow" id="dtx-highlighting-item">in</span>utes. After 10 m<span dtx-highlight-backgroundcolor="yellow" id="dtx-highlighting-item">in</span>utes, add rais<span dtx-highlight-backgroundcolor="yellow" id="dtx-highlighting-item">in</span>s
and garlic and about 1/3<span dtx-highlight-backgroundcolor="blue" id="dtx-highlighting-item"> cup </span>water and
cook together over medium heat until all water is absorbed—about 5 m<span dtx-highlight-backgroundcolor="yellow" id="dtx-highlighting-item">in</span>utes.Place all<span dtx-highlight-backgroundcolor="yellow" id="dtx-highlighting-item">
in</span>gredients<span dtx-highlight-backgroundcolor="yellow" id="dtx-highlighting-item"> in
</span>the food processor and pulse until
creamy.<br />
<br />
<u style="font-weight: bold;">Lentil Sou</u><span style="font-weight: bold;">p</span>(<i>from <a href="http://allrecipes.com/Recipe/Lentil-Soup/Detail.aspx" target="_blank">allrecipes.com</a>)</i><br />
<b><u><br /></u></b>
Ingredients:<br />
<br />
<ul>
<li>1 onion, chopped</li>
<li>1/4 cup olive oil</li>
<li>2 carrots, diced</li>
<li>2 stalks celery, chopped</li>
<li>2 cloves garlic, minced</li>
<li>1 tsp dried oregano</li>
<li>1 bay leaf</li>
<li>1 tsp dried basil</li>
<li>1 (14.5 ounce) crushed tomatoes</li>
<li>2 cups dry lentils</li>
<li>8 cups water</li>
<li>1/2 cup spinach, rinsed and thinly sliced</li>
<li>2 tbs vinegar</li>
<li>salt and pepper to taste</li>
</ul>
<div>
In a large pot, heat olive oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes. Stil in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve, stir in spinach and cook until it wilts. Stir in vinegar, and season to taste with salt and pepper. </div>
<br />
<br /></div>
</div>
Jen Lobodahttp://www.blogger.com/profile/17962911382623321737noreply@blogger.com0tag:blogger.com,1999:blog-6291470891268773324.post-32347060762348056102012-08-08T08:35:00.002-07:002012-08-08T08:35:23.700-07:00Vitamin D - Quickly Becoming the Nutrient of the Decade<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTWoYmdA6vKvcSSvtY7ivmEfuLEdwbWwK5UordlJ11IsPuaBv54LgFZHIBjAe-XdHSuZmXyd83oCCF1-XApdYfl5pRXiJrcPxL4_MjHJzX5UFIx5-EYTQ4BgljIrKQ7omL3NNnUGvdG3Gg/s1600/sun.bmp" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTWoYmdA6vKvcSSvtY7ivmEfuLEdwbWwK5UordlJ11IsPuaBv54LgFZHIBjAe-XdHSuZmXyd83oCCF1-XApdYfl5pRXiJrcPxL4_MjHJzX5UFIx5-EYTQ4BgljIrKQ7omL3NNnUGvdG3Gg/s320/sun.bmp" width="266" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sunlight is an important source of Vitamin D</td></tr>
</tbody></table>
Proper Vitamin D levels in the body affect your health in many ways. In addition to preventing bone diseases such as rickets and osteoporosis, it has been shown to aid in: regulating the secretion of insulin by the pancreas, heart and blood pressure regulation, muscle strength and brain activity. It can also reduce the risk of contracting the flu. At least 5 studies have shown an inverse relation between vitamin D levels and lower respiratory tract infections.<br />
Vitamin D has been shown to be biologically linked to 36 organ tissues in the body, which implies that insufficient levels of vitamin D negatively impacts these tissues.<br />
<br />
According to an article by Dr Mercola (<a href="http://articles.mercola.com/sites/articles/archive/2008/11/01/Vitamin-D-is-a-Key-Player-in-Your-Overall-Health.aspx" target="_blank">Vitamin D is a key player in your overall health</a>) Vitamin D has also been linked to cancer prevention. "A study by Dr. William Grant, Ph.D., internationally recognized research
scientist and vitamin D expert, found that about <a href="http://articles.mercola.com/sites/articles/archive/2008/08/07/daily-sunlight-can-keep-cancer-away.aspx" jquery17205942274882320067="49" s_oc="null">30 percent of cancer deaths</a> --
which amounts to 2 million worldwide and 200,000 in the United States -- could
be prevented each year with higher levels of vitamin D.<br />
<br />Vitamin D has a
protective effect against cancer in several ways, including:<br /><br />
<div style="margin-left: 40px;">
• Increasing the self-destruction of mutated
cells (which, if allowed to replicate, could lead to cancer)<br />• Reducing the
spread and reproduction of cancer cells<br />• Causing cells to become
differentiated (cancer cells often lack differentiation)<br />• Reducing the
growth of new blood vessels from pre-existing ones, which is a step in the
transition of dormant tumors turning cancerous</div>
<br />Beyond cancer, the
researchers pointed out that increasing levels of vitamin D3 could prevent
diseases that claim nearly 1 million lives throughout the world each year! And
other studies showed that you can <a href="http://v.mercola.com/blogs/public_blog/New-Evidence--Sunshine-DOES-Slash-Your-Cancer-Risk-20485.aspx" jquery17205942274882320067="50" s_oc="null">decrease your risk of cancer by MORE
THAN HALF</a> simply by optimizing your vitamin D levels with sun
exposure."<div>
<br /></div>
<div>
It is estimated that 80-90 percent of Americans are Vitamin D deficient and I encourage everyone to get their levels checked. I have not met one person that got their levels checked and was not found to be deficient in this essential nutrient.<br />
<br class="Apple-interchange-newline" /><br style="color: red; font-weight: bold;" /><br /></div>Jen Lobodahttp://www.blogger.com/profile/17962911382623321737noreply@blogger.com0tag:blogger.com,1999:blog-6291470891268773324.post-81066356555855461212012-08-01T17:22:00.000-07:002012-08-01T17:22:22.123-07:00How to Dress (a salad) for Success<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgn0aR-Fyxevmm2MpebDN50ei4j-OFyhFSl3izDUUk1r-3NAiHt0oNIUCeI5Os_4Svl45Q4JtJyZz5GToRQOnesIjbFiV0a56kIxbauBVtmR7Jl67ZocDXGxMsrR1yb8rhFO66swbITNelK/s1600/salad+dressing+one.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgn0aR-Fyxevmm2MpebDN50ei4j-OFyhFSl3izDUUk1r-3NAiHt0oNIUCeI5Os_4Svl45Q4JtJyZz5GToRQOnesIjbFiV0a56kIxbauBVtmR7Jl67ZocDXGxMsrR1yb8rhFO66swbITNelK/s320/salad+dressing+one.JPG" width="320" /></a></div>
<div style="text-align: right;">
</div>
It is well known that a salad is a great way to incorporate more vegetables into one's diet, but how do you keep it healthy and interesting? There are healthy store bought dressings but they tend to be few and far between or very expensive. I found that once I started making my own salad dressing, I never wanted to go back to the store bought versions (except in a pinch, of course).<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnEdvt78bfpdeHXYQU_kRMQU4hHXTKnAOp7gmiUI8ctVAY-ZLwmSWa5NSdt1aTwgOxGBawxNDcNKCAsvAV-_syELFUutBXcrU5cQMRv2Cn5DcNu1pZLD8jVyRfxEG02v6Dv3nXVK048i4T/s1600/salad+dressing+two.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnEdvt78bfpdeHXYQU_kRMQU4hHXTKnAOp7gmiUI8ctVAY-ZLwmSWa5NSdt1aTwgOxGBawxNDcNKCAsvAV-_syELFUutBXcrU5cQMRv2Cn5DcNu1pZLD8jVyRfxEG02v6Dv3nXVK048i4T/s200/salad+dressing+two.JPG" width="150" /></a>Making your own dressing isn't nearly as complicated or time consuming as you might think. The most basic vinaigrette is comprised of:<br />
1 part vinegar (or another acidic liquid such as citrus juice)<br />
3 parts oil<br />
Whisk, shake or blend them together along with many other possibilities such as:<br />
1 tsp mustard<br />
1 handful herbs (basil, parsley, cilantro, tarragon, etc)<br />
miso<br />
garlic<br />
shallot or onion<br />
honey<br />
<br />
You can also create creamy, vegan dressings by adding soaked cashews, sunflower seeds, tahini paste or avocado. <span style="font-family: inherit;">Some of my go
to recipes are below, however I encourage you to experiment on your own as well. All recipes should last 1-2 weeks in an airtight container in the fridge.</span><br />
<b style="font-family: inherit;"><u><br /></u></b><br />
<span style="font-family: inherit;"><u><b>Creamy Sunshine </b><span style="font-size: x-small;">(source unknown)</span></u></span><br />
<div class="MsoNormal" style="background-color: white; background-position: initial initial; background-repeat: initial initial; margin-bottom: 0.0001pt;">
<span style="font-family: inherit;">1/2 cup sunflower or olive
oil <o:p></o:p></span></div>
<div class="MsoNormal" style="background-color: white; background-position: initial initial; background-repeat: initial initial; margin-bottom: 0.0001pt;">
<span style="font-family: inherit;">5 Tbsp fresh lemon juice <o:p></o:p></span></div>
<div class="MsoNormal" style="background-color: white; background-position: initial initial; background-repeat: initial initial; margin-bottom: 0.0001pt;">
<span style="font-family: inherit;">2 Tbsp avocado <o:p></o:p></span></div>
<div class="MsoNormal" style="background-color: white; background-position: initial initial; background-repeat: initial initial; margin-bottom: 0.0001pt;">
<span style="font-family: inherit;">2 tsp garlic, minced <o:p></o:p></span></div>
<div class="MsoNormal" style="background-color: white; background-position: initial initial; background-repeat: initial initial; margin-bottom: 0.0001pt;">
<span style="font-family: inherit;">1 tsp brown mustard <o:p></o:p></span></div>
<div class="MsoNormal" style="background-color: white; background-position: initial initial; background-repeat: initial initial; margin-bottom: 0.0001pt;">
<span style="font-family: inherit;">1.5 tsp honey<o:p></o:p></span></div>
<div class="MsoNormal" style="background-color: white; background-position: initial initial; background-repeat: initial initial; margin-bottom: 0.0001pt;">
<span style="font-family: inherit;">salt and pepper to taste<o:p></o:p></span></div>
<div class="MsoNormal" style="background-color: white; background-position: initial initial; background-repeat: initial initial; margin-bottom: 0.0001pt;">
<span style="font-family: inherit;">Put all ingredients into a blender and blend.<o:p></o:p></span></div>
<div class="MsoNormal" style="background-color: white; background-position: initial initial; background-repeat: initial initial; margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="background-color: white; background-position: initial initial; background-repeat: initial initial; margin-bottom: 0.0001pt;">
<span style="font-family: inherit;"><b><u>Creamy Herb Sunflower Dressing </u></b><u>(from <a href="http://www.nourishingmeals.com/2011/12/creamy-herb-sunflower-dressingdip.html?utm_medium=referral&utm_source=pulsenews" target="_blank"><span style="color: blue;">Nourishing Meals</span></a>)</u><o:p></o:p></span></div>
<div class="MsoNormal" style="background-color: white; background-position: initial initial; background-repeat: initial initial; margin-bottom: 0.0001pt;">
<span style="font-family: inherit;">1 cup raw sunflower seeds, soaked
for 4 to 6 hours<br />
1/2 to 1 cup water<br />
1/4 cup fresh lemon juice<br />
1/4 cup extra virgin olive oil<br />
1 clove garlic<br />
1/2 to 1 teaspoon sea salt<br />
1/2 teaspoon whole black peppercorns<br />
1 to 2 teaspoons dried basil<br />
1/2 to 1 teaspoon dried thyme<br />
small handful fresh parsley<br />
<br />
Place the sunflower seeds in a bowl and cover with water. Soak for 4 to 6 hours
then drain and rinse. Place into a blender with the water (less
for a dip, more for a dressing), lemon juice, olive oil, garlic, salt, and
peppercorns. Blend on high for one minute or until very creamy and smooth. Then
add the herbs and blend on a lower speed until combined but not completely
pureed.<br />
Pour into a glass mason jar, cover, and store in your refrigerator until ready
to serve.<o:p></o:p></span></div>
<div class="MsoNormal" style="background-color: white; background-position: initial initial; background-repeat: initial initial; margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="background-color: white; background-position: initial initial; background-repeat: initial initial; margin-bottom: 0.0001pt;">
<span style="font-family: inherit;"><b><u>Chipotle Lime Dressing</u></b><u> (from <a href="http://www.yumuniverse.com/2012/07/23/summer-salad-series-mexican-mango-and-cucumber-salad-with-chipotle-lime-dressing/?utm_medium=referral&utm_source=pulsenews" target="_blank"><span style="color: blue;">Yumuniverse</span></a>)</u><o:p></o:p></span></div>
<div class="MsoNormal" style="background-color: white; background-position: initial initial; background-repeat: initial initial; margin-bottom: 0.0001pt;">
<span style="font-family: inherit;">2 tbsp cashews, soaked (you can
substitute sunflower seeds)<br />
1/4 cup + 1 tbsp extra virgin olive oil<br />
1/4 tsp ground chipotle pepper (cayenne pepper works too)<br />
1/4 tsp cumin<br />
1/4 tsp fine ground sea salt<br />
3 tbsp fresh lime juice<br />
2 tsp fresh lime zest<br />
2 tsp raw honey<br />
1 tsp fresh chopped cilantro leaves<o:p></o:p></span></div>
<div class="MsoNormal" style="background-color: white; background-position: initial initial; background-repeat: initial initial; margin-bottom: 0.0001pt;">
<span style="font-family: inherit;">blend</span><br />
<br />
<span style="font-family: inherit;"><b><u>Liquid Gold Elixir</u></b><span style="font-size: x-small;">(adapted from Natalie Rose's Raw Food Detox Diet)</span></span><br />
<span style="font-family: inherit;">2 cups lemon juice</span><br />
<span style="font-family: inherit;">3 garlic cloves</span><br />
<span style="font-family: inherit;">3 tbs minced ginger</span><br />
<span style="font-family: inherit;">3 tbs soy sauce</span><br />
<span style="font-family: inherit;">3 tbs honey</span><br />
<span style="font-family: inherit;">1 1/2 cups olive oil</span><br />
<span style="font-family: inherit;">Place all ingredients except the olive oil into the blender and blend at medium speed. Slowly add the oil while blending. </span><br />
<span style="font-family: inherit;"></span><br />
<span style="font-family: inherit;"></span><br />
<span style="font-family: inherit;"></span><br />
<span style="font-family: inherit;"><o:p></o:p></span></div>
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<div id="yui_3_2_0_7_1343679938384522" style="font-size: 12pt;">
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<div id="yui_3_2_0_7_1343679938384522" style="font-size: 12pt;">
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<div id="yui_3_2_0_7_1343679938384522" style="font-size: 12pt;">
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<br />Jen Lobodahttp://www.blogger.com/profile/17962911382623321737noreply@blogger.com0tag:blogger.com,1999:blog-6291470891268773324.post-39923441784276434952012-07-25T09:27:00.001-07:002012-07-25T09:27:27.448-07:00Summer in a GlassI spent the morning with my good friend and fellow small business owner Nicole of <a href="http://www.radforddesigninc.com/" target="_blank">Radford Design Inc.</a> She has been an amazing mentor in starting up my business and today we were working on my website (coming soon - be excited, be very excited). After our work session we took a power walk through the neighborhood and caught up on the happenings of each other's lives while simultaneously solving the world's problems. When I got home I was extremely parched and craving a light and refreshing drink. Of course a smoothie is all that could possibly quench this thirst, so I quickly scanned the contents of our freezer and my newest creation was born. I call it 'Summer in a Glass.' Although Jon's first reaction was 'it tastes healthy,' he assured me that he meant that in the most sincere way possible and it was really good too.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjl34kzUDYDFwhzp0Mi-fR6FlzeS5nYcD-aJve3qe9tedCHsx_3e6A2I7d5ueid2sIKupDIrdMqor_f5XpRGlpRt9gw-THD5eqQ4pSG3uqjh90fOSeH7D5XZnpoXQJo7cnSWhnNhJF3UxjQ/s1600/watermelon+smoothie.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjl34kzUDYDFwhzp0Mi-fR6FlzeS5nYcD-aJve3qe9tedCHsx_3e6A2I7d5ueid2sIKupDIrdMqor_f5XpRGlpRt9gw-THD5eqQ4pSG3uqjh90fOSeH7D5XZnpoXQJo7cnSWhnNhJF3UxjQ/s320/watermelon+smoothie.JPG" width="197" /></a><b style="background-color: white;"><u></u></b><br />
<b style="background-color: white;"><u><b style="background-color: white;"><u></u></b></u></b><br />
<div style="display: inline !important;">
<b style="background-color: white;"><u><b style="background-color: white;"><u><b style="background-color: white;"><u><span style="font-size: large;">Watermelon Basil Smoothie</span></u></b></u></b></u></b></div>
<br />
<br />
2 cups watermelon (frozen)<br />
1/2 cucumber<br />
handful of basil<br />
1 cup water (or more, to desired consistency)<br />
4 coconut milk ice cubes (see below for details)<br />
2 frozen figs<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBElz9qQzfjY2WIAFn2Ezcw1rfB2-hH7_WRlBibxSGMteDK7Pc_9reLSJfE5qEHeXBj3k_09UEOp8mjlcZJzqneglgtblrsoJO37UBPqFio2zyrhetyROis_wot3vKAFJ3OQHes97i4VGs/s1600/coconut+milk+ice+cube+tray.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBElz9qQzfjY2WIAFn2Ezcw1rfB2-hH7_WRlBibxSGMteDK7Pc_9reLSJfE5qEHeXBj3k_09UEOp8mjlcZJzqneglgtblrsoJO37UBPqFio2zyrhetyROis_wot3vKAFJ3OQHes97i4VGs/s320/coconut+milk+ice+cube+tray.JPG" width="320" /></a>1 Tbs chia seeds<br />
<br />
<br />
<br />
<br />
<br />
<span style="background-color: white;">Often times when a recipe (such as this </span><a href="http://www.nutritiousinthecity.blogspot.com/2012/07/ch-ch-ch-chia.html" style="background-color: white;" target="_blank">one</a><span style="background-color: white;">)</span><span style="background-color: white;"> calls for less than one full can of coconut milk, the remaining milk will sit in my fridge and go unused. What a waste of creamy potential, but no more! I thankfully was recently introduced to coconut milk ice cubes. You simply pour the remaining milk into ice cube trays, freeze and then safely store them in a container or plastic bag in your freezer. They make an amazing, creamy addition to any smoothie.</span><br />
<br />Jen Lobodahttp://www.blogger.com/profile/17962911382623321737noreply@blogger.com1tag:blogger.com,1999:blog-6291470891268773324.post-55791141661884066902012-07-24T19:07:00.000-07:002012-07-24T19:07:08.216-07:00Sauteed Greens - a Simple and Healthy Recipe<div class="separator" style="clear: both; text-align: left;">
I recently went to a book club for the book 'To Kill a Mockingbird.' We each had to bring a dish with a southern theme. I immediately volunteered to bring greens, but after talking with a friend who makes southern greens regularly, I knew I'd have to put my own healthy spin on it instead of doing the traditional pork fat version. I searched through my files and dug up a recipe I had found a while ago but had not had the opportunity to make yet. It called for one large bunch of greens (chard, kale, spinach, etc). I cheated a little and bought a bag of pre-cut mixed greens from Trader Joe's. The dish was very tasty, very quick and a big hit at the book club. I encourage you to try this dish with any greens you have on hand or that are on sale at the grocery store (or even better, whichever greens are in season at your local farmer's market).</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRf4R2dcdGneJ-Uy3w4w5XYCShc7csOjZmUeLYaW6iT66KoJGA8J8XsUleU_x_SJmW8SN5IGEljobrVJ1frYu95NX4AfPAasYXqjIRjsuXGoz7ORSw6TU6sFalEv5rP-mRLxu9ZLpvBnYQ/s1600/sauteed+greens.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRf4R2dcdGneJ-Uy3w4w5XYCShc7csOjZmUeLYaW6iT66KoJGA8J8XsUleU_x_SJmW8SN5IGEljobrVJ1frYu95NX4AfPAasYXqjIRjsuXGoz7ORSw6TU6sFalEv5rP-mRLxu9ZLpvBnYQ/s400/sauteed+greens.JPG" width="400" /></a></div>
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<b><span style="font-size: large;">Quick Cooked Greens</span></b> (from <a href="http://www.edibleperspective.com/home/2012/3/22/quick-cooked-greens-more.html" target="_blank">Edible Perspective</a>)<br />
<br />
<ul>
<li><span style="background-color: white;">1 large bunch fresh, sturdy greens (or cheat like I did and buy a bag from the grocery store)</span></li>
<li>2t tamari or soy sauce
</li>
<li>1/2T rice vinegar
</li>
<li>1/2T coconut oil
</li>
<li>4oz mushrooms + 1t coconut oil (optional)</li>
</ul>
<span style="background-color: white;">Wash the greens, pat to dry, tear the greens away from the stem, and give a
coarse chop. If you don’t pat them dry, they will become soggy when cooked. </span><br /><ol>
<li>If cooking mushrooms, wash, pat dry, and chop however you like. Heat a
large skillet over medium heat with 1t coconut oil. Once hot, place the
mushrooms in the pan. Stir frequently and cook for 4-6 minutes until just
softening and starting to brown. Remove from the pan and set aside.
</li>
<li>In a large skillet over medium heat, heat 1/2T coconut oil in the pan.
</li>
<li>Once hot, add the greens and cook for 4-6min, stirring frequently. It’s
really up to you how cooked you want the greens.
</li>
<li>After they are cooked to your liking, add in the tamari [or soy], rice
vinegar, and mushrooms [if using].
</li>
<li>Stir for 20-30sec until well combined. </li>
</ol>
<strong>notes:</strong> You can definitely chop up the stems and eat them
too. I would cook those in the pan first, for 4-6min and then add the greens.<br />Jen Lobodahttp://www.blogger.com/profile/17962911382623321737noreply@blogger.com0tag:blogger.com,1999:blog-6291470891268773324.post-42488532190804939702012-07-22T15:47:00.000-07:002012-07-22T15:47:32.094-07:00Ch Ch Ch Chia<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpwLo2k3EOUXP2eizQCrhW33AVnCMcCi2Oc1Hvr4NgLmvLHRpL2RubTuzdPlPOrp0S9WPahYA-VxKC35cR3Y-5sfxmZBDaO5cU0167pfbGYiuI9MTZpAAy4wT2XxxBy6EnXQue7sDr4X97/s1600/Chia-Seeds_4ac3dac5.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="178" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpwLo2k3EOUXP2eizQCrhW33AVnCMcCi2Oc1Hvr4NgLmvLHRpL2RubTuzdPlPOrp0S9WPahYA-VxKC35cR3Y-5sfxmZBDaO5cU0167pfbGYiuI9MTZpAAy4wT2XxxBy6EnXQue7sDr4X97/s320/Chia-Seeds_4ac3dac5.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Picture from <a href="http://nuts.com/cookingbaking/chia-seeds/organic.html" target="_blank">nuts.com</a>, a great place to buy chia seeds</td></tr>
</tbody></table>
Do you remember chia pets? Although the chia seeds that I eat on a daily basis (and you should too!) are related to the chia sprouts used in those iconic 80's toys, don't let that scare you off. Chia seeds are an incredible addition to any healthy diet.<br />
<br />
Chia seeds have numerous health benefits. They are an excellent source of Omega-3, which is the fat that protects against inflammation and heart disease. They are actually a better source of Omega-3 fats than salmon! They can also aid in weight loss. The seeds absorb up to 10 times their weight in water, helping you to feel full sooner and longer. Chia seeds are an excellent source of fiber and protein, are high in anti-oxidants, and have been linked to a reduction in blood pressure. They also help stabilize your blood sugar by slowing down how fast our bodies convert carbs into simple sugars. In addition to all of these benefits, chia seeds are great for athletes because they help hydrate the body.<br />
<br />
Chia seeds can be used in a variety of ways:<br />
<br />
<ul>
<li><span style="background-color: white;">When chia seeds are mixed with water, they form a gel that can be used as a binding agent in baking. 1/4 cup of chia gel (1 part chia seed, 3 parts water mixed together and allowed to sit for 15 minutes) can act as an egg substitute. </span></li>
<li><span style="background-color: white;">I like to put chia seeds in my smoothies, to reap the health benefits and also to thicken my smoothie. I add chia seeds 1 tablespoon at a time, blending between each addition, until I reach my desired consistency. </span></li>
<li><span style="background-color: white;">You can buy chia flour and use it in breads and other baked goods. It is a 1 to 1 replacement for wheat flour. </span></li>
<li><span style="background-color: white;">In Mexico they soak chia seeds in fruit juice and make "Chia frescas." You can also make chia puddings or chia fluff (recipes below).</span></li>
<li><span style="background-color: white;">You can sprinkle chia seeds in yogurt or oatmeal</span></li>
<li><span style="background-color: white;">All of the doctors in the integrative practice I go to add chia seeds to their water and drink them. I have done this before and while it isn't an unpleasant way to ingest chia seeds, I love them in so many other ways - I have no problem getting them into my daily routine. </span></li>
</ul>
<br />
<br />
Here are a few of my favorite chia seed recipes:<br />
<br />
<b><span style="font-size: large;">Strawberry Chia Fluff</span></b> (<span style="font-size: x-small;">picture and adapted recipe from <a href="http://balancedplatter.com/strawberry-chia-fluff-and-cool-summer-entertaining/?utm_medium=referral&utm_source=pulsenews" target="_blank">The Balanced Platter</a></span>)
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQlbDqieN0WEE28JlcAy_28KOW37xU7n-UWPsXneTscgs6n3zZdNaLi9kQEr1hHxpdOV9XEFqbv4mUNIXjz2CvcuSZ-WKdYb0A2zzOm0vdOg_VBOVfRbDWM_Lfc62gdQJg16SsRdliORWA/s1600/strawberryflufftoptbp.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQlbDqieN0WEE28JlcAy_28KOW37xU7n-UWPsXneTscgs6n3zZdNaLi9kQEr1hHxpdOV9XEFqbv4mUNIXjz2CvcuSZ-WKdYb0A2zzOm0vdOg_VBOVfRbDWM_Lfc62gdQJg16SsRdliORWA/s320/strawberryflufftoptbp.jpg" width="320" /></a></div>
<span style="background-color: white;">2/3 cup (160 ml) full-fat coconut milk (the kind in the can</span><span style="background-color: white;">)</span><br />
<span style="background-color: white;">2 cups (480 ml) sliced fresh or frozen strawberries</span><br />
<span style="background-color: white;">2 Tbsp (30 ml) whole chia seeds*</span><br />
<span style="background-color: white;">1/4 tsp pure almond extract (optional)</span><br />
<span style="background-color: white;">1 tsp (5 ml) pure vanilla extract</span><br />
<span style="background-color: white;">1 Tbsp (15 ml) freshly squeezed lemon juice</span><br />
<i><span style="font-size: x-small;">I think it is good with no sweetener, but if you want it sweeter to satisfy a sweet craving, you can add one of the following: </span></i><br />
<span style="background-color: white;">15-25 drops plain or vanilla stevia, to taste</span><br />
<span style="background-color: white;">1 Tbs honey or maple syrup</span><br />
<br />
Place all ingredients in a high-powered blender (such as a VitaMix) and
blend until perfectly smooth. Pour into glasses and refrigerate until
cold, 1-2 hours (or just eat it right away if you can’t wait–thinner, but still
good). Makes 3-4 servings.<o:p></o:p><br />
<strong>*NOTE</strong>: If you don’t have a high-powered blender, you can still
make this, but grind the chia seeds first in a coffee grinder until they form a
fine powder; pour the powder into the blender along with the other ingredients. You could also skip the grinding - the consistency will be more like a tapioca pudding.<o:p></o:p><br />
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<span style="font-size: large; font-weight: bold;">Chocolate Chia Pudding</span><span style="font-size: x-small;">(picture and recipe from <a href="http://hellyeahitsvegan.com/chocolate-chia-pudding/" target="_blank">Hell Yeah its Vegan</a>)</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_mIi4kPRMLbU8UPSY1pQZyjXwHV7MybaOciOj2Yb2ZcxMruz0K2mffvU9dyZRQM8DE7i6obVaGlp_re9sPQ2gf_QY7vW18oVlo7jtkaNDWDDGSoa8IMFt4z1z7c2D-rdemw2PoAecxY2_/s1600/chocolate-chia-pudding.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_mIi4kPRMLbU8UPSY1pQZyjXwHV7MybaOciOj2Yb2ZcxMruz0K2mffvU9dyZRQM8DE7i6obVaGlp_re9sPQ2gf_QY7vW18oVlo7jtkaNDWDDGSoa8IMFt4z1z7c2D-rdemw2PoAecxY2_/s320/chocolate-chia-pudding.jpg" width="320" /></a></div>
1/4 cup chia seeds<br />
3/4 cup almond milk (can use regular milk or any milk substitute)<br />
2 Tbs cocoa powder<br />
1 tsp maple syrup<br />
1/2 tsp vanilla<br />
<br />
Put all ingredients into a covered container, mix and refrigerate for at least 30 minutes. You can add in more almond milk if it is too thick for your liking. You can also blend it if you want a smooth consistency. <span style="background-color: white;">Top with fruit, nuts, or granola if so inclined.</span><br />
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<br />Jen Lobodahttp://www.blogger.com/profile/17962911382623321737noreply@blogger.com0tag:blogger.com,1999:blog-6291470891268773324.post-12369078371221153542012-07-18T14:30:00.003-07:002012-07-18T19:27:19.770-07:00Pesto Sauce and a Refreshing PuddingBetween my CSA (which you can read about <a href="http://www.nutritiousinthecity.blogspot.com/2012/06/community-supported-agriculture-filling.html" target="_blank">here</a>) and the thriving basil plant on my back deck (proving that I have a shot at my dream of being a successful gardener one day), basil season is in full swing. This week I have found myself with a considerable amount of fresh basil that needs to be used soon. So I gathered together all of my basil and set out making two very different dishes. First up, a pesto sauce. I put together my own recipe that I thought turned out quite tasty.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaHhwpQpUvbBA-JeT2N2ns00QJguaLgf2XhZQO1BvqTtNf_6Bjw9UAnIsHGZ_nT6JKe8dWzM2di8gOoSi2m4GnUhRze0ib54_WC7_hVxCkUJnQs87RegxQaISavR0MhIYXQ9q88NLxNTyN/s1600/pesto+sauce.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaHhwpQpUvbBA-JeT2N2ns00QJguaLgf2XhZQO1BvqTtNf_6Bjw9UAnIsHGZ_nT6JKe8dWzM2di8gOoSi2m4GnUhRze0ib54_WC7_hVxCkUJnQs87RegxQaISavR0MhIYXQ9q88NLxNTyN/s320/pesto+sauce.JPG" width="240" /></a></div><b><u>Fresh Basil Pesto</u></b><br />
2 cups basil<br />
1/2 cup olive oil<br />
2 garlic cloves<br />
1 tbs lemon juice<br />
1/3 cup sun dried tomatoes (packed in olive oil)<br />
1/4 cup pine nuts<br />
salt and pepper to taste<br />
<br />
Put all ingredients into a food processor or blender and blend until you reach your desired consistency.<br />
<br />
I like to use my pesto sauce in all different ways: dip for veggies, in a pasta, as salad dressing, or as a spread on a sandwich. Tonight I am planning on using the pesto sauce tossed with arugula and a black bean burger perched on top.<br />
<br />
After making all of the pesto sauce I found myself slightly hungry and in need of something light and refreshing. I had just a handful of basil leftover so my mind started spinning about how I could use it and fulfill my craving. I threw some things I had on hand together and was quite pleased with what emerged. It was not really a smoothie; more like a pudding. Exactly what I needed to get me through this hot summer afternoon.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWxfKqTcLSGJBtpyDkBSL-74tepArfcodXKguFxI5st__MoQajaTs-AHGwY31hpUsO1gAjjJJPxjeLMx11ZJF50s3mRcv1TtIAkWACMyv5iYI2EZ2WuqHufSvI1jGM1cXKxuHtVi1spflT/s1600/basil+pudding.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWxfKqTcLSGJBtpyDkBSL-74tepArfcodXKguFxI5st__MoQajaTs-AHGwY31hpUsO1gAjjJJPxjeLMx11ZJF50s3mRcv1TtIAkWACMyv5iYI2EZ2WuqHufSvI1jGM1cXKxuHtVi1spflT/s320/basil+pudding.JPG" width="320" /></a></div><u><b>Basil and Pear Avocado Pudding</b></u><br />
1 pear<br />
1/2 avocado<br />
4-5 basil leaves<br />
1 tbs chia seeds<br />
2 frozen figs (or a banana)<br />
1/4 cucumber<br />
1/4 cup water<br />
<br />
Combine all ingredients in the blender and blend until smooth.<br />
<br />
<br />
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<span style="font-size: large;">What is your favorite basil recipe? </span>Jen Lobodahttp://www.blogger.com/profile/17962911382623321737noreply@blogger.com0tag:blogger.com,1999:blog-6291470891268773324.post-37681962559072408302012-07-16T07:07:00.000-07:002013-04-09T14:43:03.789-07:00Spotlight On: Kale<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Kale is a green, leafy vegetable in
the cabbage family. It is loaded with calcium, iron, and vitamins A, C and K.
There are many different varieties of kale including curly, lacinato
(pictured), tuscan, and red russian.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Kale is king in the health
community. This is because bite by bite it has the #1 ability among all
vegetables to fight cell-damaging free radicals. The dictionary defines a free
radical as: "<span style="background: white;">An atom or group of atoms that
has at least one unpaired electron and is therefore unstable and highly
reactive. In animal tissues, free radicals can damage cells and are believed to
accelerate the progression of cancer, cardiovascular disease, and age-related
diseases." Antioxidants neutralize free radicals by donating one of their
own electrons, thus stopping the damaging atom in its tracks. </span><o:p></o:p></span></div>
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<span style="background: white; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Now that the
science portion of this post is over, let's get down to why I love kale. Kale
is very versatile; I can use it in smoothies, juices, salads and whole grain
dishes. Below are a few of my favorite recipes:</span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<b><u><span style="background: white; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Green Lemonade
Juice</span></u></b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">1 head romaine lettuce or celery or
1 cucumber<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">5 to 6 stalks kale (any type)<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">1 to 2 apples (as needed for
sweetness-- organic Fuji is recomended)<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">1 whole <a href="http://organicconsumers.org/organlink.cfm" target="new"><span style="color: blue;">organic</span></a> lemon (you don't have to peel it) or
lemon juice (I buy bottles from Costco)<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">1 to 2 tablespoons fresh ginger
(optional)<br />
Makes 1 serving<o:p></o:p></span></div>
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<b><u><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Marinated Kale Salad</span></u></b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><br />
1 large bunch kale greens<br />
1/2 cup olive oil<br />
2 cloves garlic, finely diced<br />
1/2 cup vinegar (I prefer apple cider or balsamic but you can also use white wine or rice vinegar)<br />
3 tablespoons soy sauce<br />
1/8 teaspoon cayenne pepper<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Makes 2 servings<br />
<br />
Slice the greens in thin strips and place them in a bowl. Cover
the greens with the marinade and allow to sit for a minimum of two hours
or preferably overnight.<o:p></o:p></span></div>
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<b><u><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Banana Kale Smoothie</span></u></b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">2-3 kale leaves<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">1 banana (frozen is best)<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">1-2 Tbs almond butter or peanut
butter<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">1 cup almond milk<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Handful of ice cubes if the banana
is not frozen<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Extras (not necessary but will
enhance the healthy factor):<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">1 Tbs hemp seeds<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">1 Tbs ground flaxseeds<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">1 Tbs chia seeds<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Makes 1 large serving<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><br /></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><u><b>Kale Chips</b></u></span></div>
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<span style="font-family: 'Times New Roman', serif;">1 head of kale</span></div>
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<span style="font-family: 'Times New Roman', serif;">2 Tbs Olive Oil</span></div>
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<span style="font-family: 'Times New Roman', serif;">sprinkling of sea salt</span></div>
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<span style="font-family: 'Times New Roman', serif;"><br /></span></div>
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<span style="font-family: 'Times New Roman', serif;">Preheat the oven to 275 degrees F. Remove the ribs from the kale and cut or tear into bite size pieces. Toss with the olive oil and sea salt and lay in a single layer on a parchment paper lined baking sheet. Bake until crisp, turning halfway through, about 20 minutes total. </span></div>
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<br /></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 115%;">What is your favorite way to eat kale? </span></div>
<br />Jen Lobodahttp://www.blogger.com/profile/17962911382623321737noreply@blogger.com1