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My Kitchen Staples!

With so much conflicting information out there about what to eat, when to eat, and how to prepare foods- sometimes it is just downright overwhelming! Here are some staples of my kitchen that have served me well in my weight loss and fitness journey! These are all foods that you can get at a local grocery and you can enjoy with relatively little to no prep time!

My staple PureTrim products! Two shakes a day- one for breakfast and one for my 3pm protein snack! 1-2 Truffles a day, a shot of daily complete, 1 Experience before bed, 2 clear with a 3 cups of water every morning between 5am-6am!  My breakfast shake is always mixed with at least 3 cups of spinach or mixed dark green, leafy veggies! These are my carbs of choice!! Although I would not eat all of these in the same day. I always have these on hand to eat during the week. These are the portion sizes I eat. 1/2 C. of low glycemic berries (I like blueberries), 1/2 a large sweet potato, 1/2 C. brown rice, or 1/2 cereal grains/plain oatmeal.  On a low carb day- I may only have a half portion of berries for the day.  On a regular day I have 2 carb selections. Salad every day!! To make it easy on myself, I just get packaged greens. I always check what is on sale and go for that since I go through about 7-8 cups of leafy greens every day between breakfast, snack, and lunch. My favorite dressings are the LITE Annie's Naturals. My fave is the raspberry dressing on the right- low in calories, carbs, and fat!! 25g. worth of lean protein, and if I did more than 1 hour of cardio, then I add in some dried cranberries! These are my top pick for snacks!!  About 1/4C of dry roasted edamame will give you a protein boost, a portion of healthy fat, fiber rich carbohydrate, and all for about half the calories and fat as mixed nuts!  Broccoli and cauliflower are my favorite vegetables for snacking.  I like about a TBSP. of dip for every 1-1/2 cups of veggie slices- just enough to get some flavor without kicking up the fat or calories too much. Joseph's flax pitas and PB2 are a staple "pick-me-up" snack for busy days where I need to pack my snacks to go or have an extra workout at the gym and need something I can have between workouts in my gym bag. 1 pita with some PB2 mixed with water! Lots of protein, low fat, limited carbs! Can't go wrong!  Portable and tasty!! Oil is over-rated!  No matter how you slice it- refined, bottled oil can never really be qualified as a health food as it is nothing but pure, concentrated FAT!  While naturally occurring fat is essential for good health and should be included daily in your diet- try to get it from whole foods such as olives, avocados, lean proteins, nuts, or cereal grains.  I try to never add in a refined oil into my food- I aim to use foods with natural sources of healthy fats, then I choose to get additional flavor from herbs, spices, and seasonings! Here are some of my favorite ways to kick up flavor in soups, salads, and dressings without kicking up the fat content! When I want a sandwich or burger- I like to opt for an "open face" dish with either a base of sprouted grain bread or alfalfa sprouts! Flavor and texture- yes please!! Although water is always my first choice and I aim for a gallon of water a day, sometimes I'd like a little something else. Here are my drinks of choice! I usually just go for an egg white omelet with pepper and green onion only- but if you are looking for a nice non-dairy cheese as a treat, I have found no better dairy free cheese than daiya! Just be careful- much like regular cheese, daiya cheese is full flavor- but full fat as well! Use sparingly as a treat! Protein boosters! Although I usually have no problem getting all my protein in- here are a few boosters I use if I find myself a little short at the end of the day. It is my sincere hope this post will give you some ideas for your kitchen!  Personally, I go for 5 small meals a day.  Breakfast (between 6:30am-8:00am), morning snack (between 10am-11am), lunch (sometime between 12pm-1:30pm), afternoon snack (3pm-3:30pm), evening meal (between 5:30pm-6:30pm).  It can take some practice to eat often, but setting your watch to remind yourself can be so helpful in the beginning.  Also, consider re-evaluating what you consider a "meal"- if you need 5 meals a day- don't stuff yourself, but eat until you are about 60% full.  Get strong, be lean, and enjoy your food!!  Good nutrition is the way to health, wellness, and weight management!

 

Let's Talk About: Chi..Chi..Chi...CHIA!!

The chia plant (Salvia hispanica) is a member of the mint family that is native to Mexico and Guatemala. For centures chia was cultivated or gathered by the Aztecs, Mayas, Tehuantapecs, and other Native American peoples. In most of these cultures, chia was a staple food considered to be sacred, and was consumed specifically for greater energy by runners, warriors, and athletes.  Its seeds can be eaten raw and also processed in a variety of ways, making it a highly useful ingredient in vegetarian and whole food cooking. Chia seeds are high in dietary fiber and omega-3 fatty acids, which are essential to good health.  When chia seeds are submerged in water the seeds open up, absorbing approximately nine times their weight in water, and form a tasteless gel called chia gel. The gel helps to keep your body hydrated.  Some distance runners and triathletes have been known to put chia seeds in their water bottles to help with hydration.   Chia gel is made up of 90% soluble fiber, which benefits the digestive track while keeping the usable carb count low. The soluble fiber forms a wall between carbohydrates and the body, allowing a gradual interal release, creating the feeling of satiety and helping to control hunger/appetite. This can be very helpful for people, like diabetics, who have trouble controlling their sugar levels or suffer from metabolic syndrome/insulin resistance. They are also gluten free so can be incorporated into the diet of those with gluten tolerance issues. Chia seeds reportedly have twice the protein of most other seeds and grains and boast more than twice the calcium level of cow's milk. Chia seeds also contain boron which is a trace mineral that helps with the absorption of calcium. Incorporating chia seeds into the daily diet has shown to enhance the nutrient absorption of all foods, including nutritional supplements. It can be uses as an aid for GERD, ulcers, gastritis and irritable bowel syndrome.  Other suggested chia seeds health benefits include: assisting physical activity (endurance), added nutrition, as well as controlling weight or sugar levels. Eating raw chia seeds helps retain maximum nutritional value. Chia seeds may also be sprouted- as you may by familiar with from the 80's classic "Chia Pets".  Chia seed sprouts are very nutritious and are abundant in natural plant enzymes and chlorophyll. The most versatile way to consume chia seeds is to use them after being soaked in water (or dry with some other liquid, such as in a smoothie). The seeds may be added to water, juice and other foods. You can mix them into any drink or food or just take the chia gel as is. Once a day you may take up to 1 tablespoon of the dry seeds and add them to fluid or sprinkle them on food, but be sure to drink fluid at the same time so the seeds hydrate from the fluid being consumed at the same time rather than the fluid in your body.

Storage:  Dry chia seeds will store in a sealed container for up to 2 years at room temperature, without losing potency. Once a package of chia seeds is opened, they should be stored in the refrigerator for best results and be used within about 3-4 months. They will not go rancid like flax and other seeds, due to their high anti-oxidant levels. Chia Gel will store in a covered container in the refrigerator for 1 week.

Easy Chia Gel Ratio: For the ideal consistency of chia gel, use 1 part chia to 9 parts liquid. Mix well, and allow 10 minutes for the seeds to fully hydrate.

How To Use Chia Seed as an Egg Replacement:  Put one tablespoon of chia seeds in a coffee grinder and grind finely.  Next combine the grounds with three tablespoons COLD liquid (water, soy milk, rice milk, or coconut milk).  Mix together and allow it to sit until gooey – approximately two to five minutes. Use as a substitute in muffins, pancakes, cookies, and breads.   

 

Let's Talk About Quinoa

Like any new journey you take, the first few steps outside your comfort zone can be the most intimidating.  This is true when it comes to mealtime as well!  One of the biggest challenges facing those transitioning to a more plant based lifestyle is getting to know a whole new world of ingredients.  Keeping a tasty variety of nourishing foods is key to sticking with a vegetarian or vegan diet and ensuring all of your nutritional needs are met.  This post will be the first of many taking a look at ingredients you may be curious about playing with in your kitchen but not sure.  So...let's talk about quinoa!

Quinoa (pronounced keen-wa) originally comes from the Andes in South America and was a common food of the Incas, who referred to it as the "mother grain".  Although technically it is a seed, for culinary purposeds it is treated as a whole grain in regards to how it is incorporated into dishes.  The seeds are small, flat, and ringed with a germ.  They become translucent when they are cooked have a taste akin to sesame with a slight smokiness.  Colors range from dark brown, to red, to white- each with a slightly varied flavor.

When cooking with quinoa, it is important to rinse it well in a fine-meshed colander for several minutes to wash away any of the natural bitter-tasting coating; which is the seed's natural defense against birds and insets when growing in the wild.  Quinoa can be cooked like rice and will absorb about twice its volume of water, so when cooking, always ensure you have a big enough pan and keep in mind 1/2 cup of dry seed will yield about 1-1/2 cups of cooked product.  Make note, however, that quinoa cooks much faster than rice; you can cook a full pot of quinoa in only about 8-12 minutes.  If you are using quinoa in a dessert and want a nuttier flavor, then you can toast quinoa in a hot, dry pan for about 5 minutes before adding liquid.

Quinoa has several uses in the kitchen.  It can be eaten as a hot or chilled breakfast cereal, as a thickener for soups, stews, and casseroles, or even in salads, breads, and desserts.  Quinoa flour is made by grinding down the whole seeds and has a delicate, nutty flavor.  It is great for using in breads and pastries.  Since quinoa is a gluten-free product, is a good option for those suffering from Celiac disease or those with wheat allergies.  Eating quinoa is also a GREAT way to get plant based protein in your diet.  Much like soy, quinoa is considered a "complete" protein, which simply means it contains all 9 essential amino acids that a person must obtain from dietary sources.

You should store your quinoa in the refrigerator or freezer to ensure its freshness.

When purchasing quinoa note the following:  there should be no musty or sour odor to it, if there is search for a fresher product.  As quinoa has naturally occurring fat, a sour odor may indicate rancidity.

Happy Cooking!!!