Summer Series- Tools and Gadgets to get you through a Hot Summer in the Kitchen

Half the country is experiencing the hottest days on record and turning on a oven, using a stove or even outdoor grilling just seems too hot and is probably the last thing anyone wants to do. So during the summer I rely on a collection of devices to use to create meals that keep me from using my Oven and Burners which in turn keeps the air conditioning bill waayyyyy down! The little electricity that these small appliances require pales in comparison to what turning on my oven and using my burners does to my living space. Trust me my cats thank me and so does my wallet! I also included some kitchen tools and gadgets that I use a lot in the summer months to make food more fun and easy to prepare.

The first is a Spirlizer. Why boil pasta when you can just Spiralizer some Zucchini. You can also Spiralizer: Carrots, Parsnips, Sweet Potatoes, Cabbage, Beets, Apples. You can pick one up for under $30 click here to get more info.

Nothing I hate more is watery lettuce leaves. I like to give my Romain and Buttery Lettuce leaves a good washing but your home made salad dressing can become watered down without a proper spin. Also under $30 click here for more details.

Ceramic knives are a must for chopping lettuces, vegetables and fruits. Steel knives can brown and oxidize many types of delicate veggies. I have been using mine for over 20 years now. This set will run you about $60 click here for more details.

Glass mason jars are cost effective, practical and have many uses. Making overnight oats, salads to go and storing foods without using toxic plastic containers, these jars are a must. A dozen will run you about $12 and you can get different sizes and colors. Click here for more details.

Crock Pots, Slow Cookers and Instant Pots are your friend in the summer not just for winter. Another tool to cook a whole meal that you can start in the morning and come home to, ready to go. Prices range from about $50 to $300 for some Instant Pot models. The one pictured is highly rated and comes in at $54. Click here for more details.

Air fryers don’t only make the healthiest, least cancer causing fried starches around, but they cook meat, fish and veggies to perfection and without heating up the kitchen. This one works as a food dehydrator as well. Comes in handy making healthy snacks. Food Network gave this model a thumbs up for price and versatility. Coming in under $120 click here for details.

I use my rice cooker to make Quinoa and Sprouted Brown Rice. Another device so you don’t have boiling water heating up your kitchen. It works great for a quick batch of steamed veggies as we. Food&Wine gave this guy a thumbs up for being budget friendly and reliable. Just under $20 you can’t go wrong. Click here for more details.

This device may seem excessive but boiling a pot of water to hard boil eggs heats up the kitchen in no time fast. Instead of cooking eggs on the stove I pop eggs in this baby and throw them in an ice bath once they are ready. I have perfectly cooked eggs for breakfast and late night snacks. Under $20 another great kitchen gadget! Click here for more details.

I know it’s obvious but a blender is your best friend to make smoothies. This one in particular is special though. It is well priced and does a great job and includes single serve attachment pieces. Rated highly on all the Foodie sights for its price point and that it can crush ice in no time flat makes this a fan favorite. Under $150 including the single serve smoothie cups its great quality for a great price. Click here for more details.

You have no idea how great it is to make a batch of Popsicles. I really like this brand because they make perfect pops every time. With my handy blender it is so easy to whip up fruit Popsicles easily. Much better than what you can buy at the stores. These are also a cult favorite across all Foodie sites. Under $15 these are a must have for hot summer days. Click here for more info.

I spent over half my life living in hot climates and found ways to beat the heat and eat well without sacrificing flavor and variety on a small budget. With a little help from these tools and gadgets you can to. Have a great Week everybody!

Big hugs,

Shara

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Summer Health Series- Barbecuing

This week we are going to focus on a Summer pass time Barbecuing. Barbecuing/Grilling is a great way to keep your house from over heating from the hot summer months by bringing the cooking outside. I remember growing up and eating lots of Texas Barbecue. I remember looking at the black charred ends of the meat and thinking “this can’t be good for us to eat” and cutting away those ends. Now I have learned that what I was cutting away may have saved me from developing cancer, I am from Texas after all and Barbecue is King! Scientist over the years have been looking closely at Meat in particular on the Grill and what are the ramifications of us eating meat cooked over an open flame and smoked. What they have found that meat not cooked properly on the Grill forms Carcinogens that have been linked to certain forms of cancer. They are still looking at and testing the amounts and time periods that it would take for a human to develop cancer from Carcinogens so in the mean time lets take some easy and yummy percartions in our summer grilling.

What are Carcinogens?

There are a few types of these and the ones that develop in the grilling process are:

PHAs-polycyclic aromatic hydrocarbons are a group of contaminants produced by burning of carbon-based materials. They can get into food either from the environment or during food processing. Some PAHs are known to cause cancer because they can damage DNA. It is therefore important that levels present in food are as low as reasonably achievable.(Food Standards Agency United Kingdom)

HCAs- Heterocyclic amines are a chemical that is formed when meat, poultry, or fish is cooked at high temperatures, such as frying, broiling, and barbecuing. HCAs are carcinogens (substances that may cause cancer). Also called heterocyclic amine.(National Cancer Institute)

What can we do to Prevent them?

• Choose Leaner cuts of meat. Once fat from meat heats up over an open flame it smokes and coats your meat in PHAs from flame flare-ups.

• Marinade your meat for no less than 30 minutes. Using Marinades consisting of a combination of Vinegars, Lemon Juice and herbs particularly Rosemary can reduce the formation of HCA by as much as 96% (MDAnderson Cancer Foundation)

• Flip your meat regularly on the grill helps lower levels of HCA formation

• Cook at a lower temperature. Make sure your grill never exceeds 300 degrees. Keep the flame small you dont need to have a large flame to cook on the grill.

• Do not over cook your meat! Once the meat hits the appropriate temp take it off the grill. Everyone needs to invest in a thermometer even cooking in the kitchen. Cooking meat by just eye balling it is never a safe idea. My temperature gauge is a kitchen tool I cannot live without.

• If using a wood fire pick harder woods over softer woods. Harder woods smoke less and heat longer and are consistent.

• I know people will say what! but yes, place your meat in the microwave before grilling. Cooking in the microwave for a short bit of time helps shorten the time on the grill without sacrificing flavor. Still marinating for 30 minutes prior would still be required.

• Use a grill basket. This a great tool to keep things from sticking directly on the grill. Also makes it easier to handle and sauté.

• Clean your grill! You should clean your grill after each use with a brush and then dump out the bottom of the grill to get rid of char and burnt food to keep smoking at a minimum.

Tools and Temps

Knowing the proper temperature of meat is crucial to keep you healthy. Once your meat is at the proper temperature it should no longe be on the grill. Having the right tools to safely and effectively gauge meat temperature is crucial. If you are a huge Griller you need a Infrared Surface Thermometer. You can check how hot the grill is and not actually getting too close to make sure it is no hotter then 300 Degrees. Now checking the internal temperature of the meat is going to need a internal thermometer. Luckily, either one of these are not that expensive and worth investment. Below are two highly rated and affordable Surface and Internal temperature Thermometers.

Cuisinart makes a affordable Surface Digital Thermometer priced at 32.63. Rated highly and well priced makes this a must have for any Grill lover. Find it here at Wayfair

This must have Thermometer by Alpha Grillers is waterproof and extremely accurate. Digital read makes it a no brainer as well. They even placed proper meat temperature guide right on the Thermometer for ease of use. Cant go worn with is coming in at under $30. Check it out here on Alpha’s Website.

Meat Temperature Guide

Talking to people over the years about cooking and grilling I am always shocked to learn how many people don’t know the safety of cooking food to the right temperature. Even cooking indoors this is crucial not only for cancer prevention but for keeping bacteria and viruses out of your food.

This is a handy guide from the United States Food Safety website. Click here to learn more.

Marinade Recipes:

Here are few Marinade Recipes I created for you. If you have a blender or a Mini prep food processor most all ingredients can be combined directly and then blended. If you don’t have those on hand a sharp knife, cutting board, small to medium sized glass jar with a lid combined with some good shakes and you are good to go!

Beef, Lamb and Marinade- makes enough for four steaks worth

1/2 cup Balsamic Vinegar or Red Wine

1/4 cup of Worcestershire Sauce

1 tablespoon of Dijon Mustard

1 tablespoon of dried or two tablespoons of fresh Rosemary chopped

1 tablespoon of chopped parsley ( you can use dried as well)

1 table spoon of chopped or grated Garlic or Shallot (about three cloves or half a shallot)

1 tablespoon of Tamari or Soy Sauce

1/4 to 1/2 teaspoons of Black Pepper

2 tablespoons of Avocado Oil

Chicken Marinade or Salmon- makes enough for four breast worth

1/2 cup of Apple Cider Vinegar (for salmon you can swap out for Balsamic Vinegar)

Juice of one Lemon

1 tablespoon of dried or two tablespoons of fresh Oregano

1 tablespoon of dried or two tablespoons of fresh Rosemary chopped

1 teaspoons of Chili Seasoning

1 tablespoon of chopped or grated Garlic (about three or four cloves)

1/4 teaspoon of Sea Salt

2 tablespoons Avocado Oil

French Chicken Marinade or Salmon- makes enough for four breast or 1.5 to 2 pounds of fish

1/2 cup of White Wine Vinegar (Trader Joes has a nice White Balsamic that is great!) or a dry White Wine

1 teaspoon of French Thyme or 1/2 teaspoon of dried

1 tablespoon of chopped dried or two tablespoons of fresh chopped Rosemary

1/2 teaspoon of dried or 1 tablespoon of chopped fresh Sage

1/2 teaspoon of dried or 1 tablespoon of fresh chopped Dill

1/4 teaspoon of Sea Salt

1/4 to 1/2 teaspoons of black Pepper

Juice of one Lemon

1 tablespoon of Dijon Mustard

1 tablespoon of chopped or grated Garlic (about three or four cloves)

2 tablespoons of Avocado Oil

White Fish, Shell Fish, Chicken, Beef, Salmon Marinade- enough for about 2 pounds worth

1/2 cup of Rice Wine Vinegar

2 tablespoons of Tamari or Soy Sauce

1 tablespoon of chopped or grated Garlic (about three to four cloves)

1 teaspoon of Red Chili Flakes

1 tablespoon of grated fresh ginger or 1/2 tablespoon of dried)

2 tablespoons of Avocado Oil

1 tablespoon of chopped garlic (about three to four cloves)

Once you combine all ingredients in manner of choice coat your Meat/Tofu/Veggies in selected marinade and let them sit in the refrigerator for about half hour or more for more flavor. You may have to add more vinegars/wine to the recipes so adjust to your personal taste.

Also veggies and tofu are perfectly fine on the grill. They don’t form any type of HCAs or PCAs in the grilling process so load them up on the grill and the grill basket. Marinade them so they dont become over cooked though and they will taste better to.

Also you can buy organic Rosemary Essential Oils or Extracts to add to the simplest of marinades if you don’t like a lot spices to your Grilling. Rosemary is a powerhouse in fighting HCA and PCA formation in the grilling process. There is a lot of scientific research out about its benefits.

Have a great Summer Grilling Season!

Shara

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Sources: https://www.mdanderson.org/newsroom/does-eating-meat-cause-cancer---meat--cancer.h00-158672634.html, https://www.naturalmedicinejournal.com/journal/2010-07/marinades-reduce-heterocyclic-amines-primitive-food-preparation-techniques, https://columbiasurgery.org/news/2014/08/22/6-grilling-tips-avoid-carcinogens, https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cooked-meats-fact-sheet, https://www.thespruceeats.com/best-instant-read-thermometers-4105948, https://www.cedars-sinai.org/blog/grilling-cancer-risk.html, https://www.verywellhealth.com/is-grilled-meat-a-cancer-risk-514039, https://time.com/5613194/grilled-meat-cancer-risk/, https://www.nytimes.com/2019/06/27/well/eat/10-ways-to-lower-the-cancer-risk-of-grilling.html, https://www.food.gov.uk/business-guidance/polycyclic-aromatic-hydrocarbons, https://www.mensjournal.com/food-drink/want-avoid-carcinogens-when-grilling-rub-meat-these-9-powerful-spices/, https://www.aicr.org/news/five-steps-for-cancer-safe-grilling/

Summer Kick Start Cleanse

Memorial Day has passed and I know we are all trying to loose some more COVID weight. I put together a seven day kick start plan to detox, slim down and take care of some inflammation from the stress of going back to some what normal daily life. This is simple plan and pretty straightforward.

Disclaimer: All information stated is not intended as medical advice. People with serious health conditions, allergies or disorders should consult with a physician before doing any type of Detox/Kick Start/Cleanse program. Women pregnant or trying to get pregnant should consult with their Physicians before starting any cleanse or Detox program.

Happy Wellness Wednesday!!

Shara

Archive

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• Weight loss 5

"SHEEEEESH"...the story behind it and a friendship that sparked a life changing love for fitness

We end the Month of May with an interview with two funny fellows named Tyler and Josue. Their friendship started just as co-workers and has grown into a bond and love for fitness. I asked them a series of questions about how this all started, what their routines are and what nutrition plan they fallow. They both are honest and thoughtful in their answers and give great advice on how to get started and keep focused. They were generous to give photos of there progress as well. Enjoy!

How did your fitness journey start?

My fitness journey started around October of 2020. I started going to the gym because around this time I was working from home, working 8 hours at my desk was brutal. I used the gym as a way to pass time, and something to look forward to at the end of the day. I knew I was going to stick with it because it was something I wanted to do for a while. 

How did your partnership come to be?

My partnership with Tyler came to be because we both follow the same bodybuilder, Chris bumstead. He came out with a pre workout and Tyler bought. I asked him to let me know how was it, but that turned into a “hey let’s go hit the gym” 

What is your gym workout plan?
My workout plan is a push pull legs. Push is shoulders, chest and triceps. Pull day is back and biceps. Legs, I like to have a quad focus day and hamstring focus day. 

How do you fit workouts in to your schedule?

The way I fit lifting into my schedule is seeing what time I go in and what time I’m off. If I go in to work early, I’ll go lift after work. But if I go to work late, then I’ll go lift in the morning 

What is your morning routine?
My morning is not too crazy. I usually try to wake up an hour and a half before work and stretch and maybe go on a walk 

What is your nightly routine?
I don’t really have a night routine. I’ll just eat some almonds and a protein shake about 30 min before going to bed. Obviously, brush my teeth too lol 

Supplements?

The supplements I take are creatine, protein shake and pre workout 

What is your diet like?
My diet is the same everyday. Lunch: egg whites, bagel and protein shake. 1st dinner: chicken, white rice and bell peppers. 2nd dinner: ground turkey, white rice and peppers. Snacks: rice cakes, pop tarts, almonds, rice cakes, halo top ice cream. Snacks vary day by day 

What results have you observed from your fitness journey?

Well I have definitely seen how my body has changed because of lifting. I also have noticed that I am more disciplined, not only with eating and lifting but with life overall. I’ve also made a lot of friends through the gym, which is great because even though we are doing different things, we can all relate. 

Advice?

The advice I would give someone about is be patient. Everything takes time. And do compare yourself to others. Everyone has a different goal, all you have to do is focus on yours. Ask for help, everyone is there to help you 

How did the SHEEEEESH sweatshirts come to be?
The “sheeeeesh” hoodies came to be because Tyler and I would always say it. Tyler has done a lot for me, so I thought it would be a great idea to get some hoodies made for the both of us. Why not make a hoodie about a word we always say lol 

What are your future goals with your fitness?
My future goals with lifting is to keep on going and see how far it takes me. At the moment I’m doing it because I really enjoy it and being a able to lift with Tyler is great. It’s helped us get closer as friends. Later in life, hopefully in 2 or 3 years, I would like to compete for a bodybuilding show. 

How did your fitness journey start?
- I started watching a lot of YouTube videos by a few fitness related people, Jeff Nippard, Chris Bumstead, Greg doucette. I’d previously been relatively active in weight lifting, and wanted to get back in to it. I also had some interesting life experiences come around that the gym was a good outlet for.

How did your partnership come to be?
- I came back from my career experience and I totally forget this every time, but somehow Josue and I just hit it off one day. At some point we hit the gym together, bonded over memes and “sheeeeesh”, a weird love for Chris Bumstead, and the rest was history.


What is your gym workout plan?
- I run a pretty consistent PPL (Push, Pull, Leg) split. This would mean that on a Monday I do push related exercises, things like bench press, shoulder press, tricep extensions, etc. On a pull day I’d do seated rows, lat pull downs, curls, etc. On a leg day, I’d do a solid amount of squats, Bulgarians, cardio, lunges, leg press, etc!

How do you fit workouts in to your schedule?
- I removed video games entirely one day, and just decided to focus on fitness, now its more a habit than anything else. You always have some time for fitness, no matter what your schedule looks like. There is always time on a schedule to get to the gym if you’re really about it.

What is your morning routine?
- Depends entirely on if I open or not. If I open, then I try to be up by 6:00 AM to get solid food in. Typically we aim for 600~ calories, and a low amount of caffeine early in the day. If I don’t open, I sleep in until 7:00 AM~ and attempt the same thing, with a gym session early in the morning. If I have a full day off, we sleep until 8:00 AM, open the day with a coffee or tea, read something or listen to a podcast and get everything set up and taken care of. Getting stuff done in terms of laundry, cleaning, meal prepping and etc makes it easy to relax and be in a good headspace for lifting.

What is your nightly routine?
- Check calories and what I’m missing from a nutritional point of view, take my capsules for various supplements, get in some stretching if I really feel like going the extra mile. I love to be asleep by 9:30/10:00 at the latest, sleep is almost more important than anything I do in the gym.

What is your diet like?
- When I originally started it was kind of insane. We pushed to 3500~ calories per day, it was an extremely clean 3500 calories a day as well. Chicken, rice, potatoes, salmon, avocado, whole wheat toast, hard boiled eggs, almonds, coconuts, etc. We removed soda and energy drinks entirely (relatively easy, I don’t enjoy carbonated drinks). Cooking that much food took a lot of time, and was pretty involved, the way I motivated myself was by thinking, “I’m not going to go to the gym and crush my body for 2 hours and then eat like garbage.”

Now I tend to just have it mapped out in terms of what I need to steadily gain, versus rapidly gain. Today for example, we had a protein shake, protein bar, applesauce and two eggs for breakfast. For lunch I had an açaí bowl, brownie, and an undertow. For dinner, I’ll likely have ground turkey, white rice, potatoes, and a veggie medley.

What results have you observed from your fitness journey?
- I gained a ton of weight, and its heavily muscle based. I’m sure anyone that follows me on instagram has seen a progress photo from me at some point, it is very nice and an encouraging thing to go through. I feel as though my goals are constantly being reached, and it motivates me to not make excuses for myself. When I was much lighter, I used to make excuses for not eating right, not working out, etc, saying I had a fast metabolism and I ate a lot. Now I genuinely do eat a lot, and I workout correctly, with intention. It is very nice.

Advice?
- Just start doing stuff. You don’t have to go to a fancy gym, or even go to a gym at all. We have Apple Fitness+, we have personal at home gyms, etc. Start with just eating better, or educating yourself using someone like Jeff Nippard. Figure out what motivates you, and really double down on it, for me its Chris Bumstead, for you it might be a six pack.

How did the SHEEEEESH sweatshirts come to be?
- Josue literally made them with his family and gave me one, G.O.A.T gym partner.

What are your future goals with your fitness?
- Ideally, I’d like to end up sitting around 165 lbs, I’ll go through a bulk phase this winter and attempt to push in to the 190lb range for body weight. A bulk includes putting on a fair amount of fat as well, and working mainly strength related things. Then during the summer you cut down on the fat content and lean out, which I’m super excited for.

Their energy is infectious and more people have joined in on their quest for fitness. They have quite a SHEEEEESE movement happening. If you are lucky you can join in and be apart of what they have created and most luckily build some muscle, get support and laugh so hard that those dream six pack abs will become a reality.

Happy Wellness Wednesday!

Shara

• Addiction
• Athletic recovery
• Ayurveda
• Ayurvedic Medicine
• Body Fat
• Book Recommendations
• Cleaning Tips
• Cleanse
• Cooking
• Cross Training
• Depression
• Detox
• Diet
• Eat Smarter
• Exercise Science
• Fiber
• Fitness
• Food
• Food Science
• Gaining Muscle Mass
• Gut Health
• Happy Home
• Health
• Health and Wellness Brands
• Heart Health
• Inflammation
• Interesting People
• Kick Start Program
• Kitchen Gadgets
• Life Hacks
• Liver
• Medicinal Mushrooms
• Metabolic Health
• Metabolism
• Microbiome
• Nutrition
• Omega 3s
• Omegas
• Performance Recovery
• Recipes
• Seasonal Allergies
• Slim Down
• Smoothies
• Spring Cleaning
• Stress
• Summer
• Summer Cooking
• Sunscreen
• Supplements
• Weight loss

Smoothies that Keep You Full

Even though our weather lately does not seem to say “o, a nice cold smoothie sounds good” but we are in that time of year that for breakfast that maybe a hot bowl of loaded oatmeal does not sound as great. Every year I break out the Vitamix and start throwing things in and realize I made too much and possibly loaded my smoothies with way too much sugar. Smoothies can be just fruit or just vegetables or a combo of each, but if you are looking for an easier to digest breakfast or lunch on a hot day, they need to be balanced to make a true meal replacement that keeps you feeling full.

The proper Smoothie Ratio is as fallows:

Liquids

Water is pretty much the only liquid you want to add to your smoothie. Adding fruit juice is pretty much adding a cup of pure sugar to your smoothie. Aloe vera juice can be beneficial but I still would cut it with water. Coconut water is a nice option for a post workout smoothie as well. Stick to one with no added sugars. Always start with one cup of liquid and then add more if needed to get the consistency you desire. More liquid for a smoothie and less for a smoothie bowl.

Water

Coconut Water

Green Tea

White Tea

Kumbuncha

Herbal Teas like chamomile, tulsi, mint etc

Nut Milks

Oat milks

Coffee/ Espresso

Fruits

This is where people make their biggest mistake. Too much fruit! We need just a little fruit in our smoothies. The best way to make sure you aren’t adding too much fruit is to use a 1/4 cup measuring cup and never add more then a cup total of fruit to a smoothie. Fruit adds antioxidants, fiber, pre biotic fiber and nutrients which is great. If we over do it we are adding too much sugar that causes inflammation, weight gain. Also there are only certain kinds that you should add.

Berries (blue berries, raspberries, blackberries, strawberries, açaí) Organic only!

Frozen or raw Cranberries

Mango

Pineapple (does not have to be organic)

Apples

Pears

Green bananas (if they are ripe save them for banana bread they are useless nutritionally if they aren’t green)

Dragon fruit

Kiwi

Navel Oranges Organic with the skin left on

Grapefruits

Lemon and Meyer Lemon juice and the zest of the skin (must be organic due to pesticides)

Lime juice and the zest of the skin (must be organic due to pesticides)

Watermelon

Vegetables

Raw is not always best for veggies. Most vegetables don’t get to their peak of nutritional value unless they are steamed or cooked. This is why I am huge advocate of buying frozen veggies instead of using raw. One they are easier to digest. Two they are picked at the optimal time and then frozen to give the highest amount of nutrients. They are also flash steamed and ultra washed before they are frozen for ultimate nutrient density and any contamination from transport or picking while harvesting from human hands is not an issue. They are well priced especially for organic and available year around.

Frozen: Kale, Spinach, beet greens (you can always flash boil these and then drain and store in the fridge)

*frozen spinach can be added to ANY type of smoothie. It has no taste and adds fiber and nutrients

Frozen Broccoli, Caulifour (make sure to never add these raw because in a raw state the taste will take over your smoothie) plus these type of veggies raw can give adverse effects

Raw salad greens

Raw celery

Raw or frozen carrots

Frozen beets and butter nut squash (keep these under 1/2 cup due to starches) or steamed and chilled

Canned or roasted and chilled pumpkin (as well 1/4 cup)

Raw Ginger

Cucumber that is peeled

Complex Carbohydrates

Every smoothie needs complex carbs to work with your added proteins and fats to make a complete meal. The easiest way to add this by adding some rolled oats or oat bran. I prefer to use sprouted oats to make them even more nutritionally dense and easier to digest. You only need about 1/4 cup of un-cooked oats or oat bran.

Healthy Fats

Adding fats to your smoothie is pretty crucial to keep you full. Now, if this is a post workout smoothie you want to leave out the fats because the goal is just to quickly repair the muscle tears you created from building muscles. I like to either soak nuts over night and then drain them and keep them in a container in the refrigerator for a few days to add to my smoothies or I buy roasted nut butters. Eating raw nuts creates inflammatory responses in the body and should always be soaked before consuming. Roasting nuts requires soaking first so they dont burn in the roasting process so those are great options.
only one tablespoon of any healthy fat is is the max amount you would need unless you are trying to weight gain then double the amount. Avocados you can add a half of a whole due to its fiber content.

Almond

Peanut

Pumpkin

Sunflower seed butter

Chia Seeds (soak a batch every week and keep in a jar in the fridge and add to smoothies, smoothie bowls, baked goods as a egg replacer)

Flax Seeds

Hemp Seeds

Avocado

Protein Sources

When it comes to protein sources they need to be as clean burning as possible. Most people will use whey protein because its cheaper and the most known protein source. Whey protein is probably one of the worst you can use because of how it is processed and how it lives in your gut and creates inflammatory response in your body. If you ever mixed Whey protein with some water and let it sit out and then touched it with your fingers you will notice how sticky it is and doesn’t wash off your fingers and is glue like. Well, that is what happens when you in chest it. Also whey protein unless its grass fed, hormone free can cause Acne on a grand scale. Clean proteins that repair your muscles and are digestible do not do this. The best protein sources are actually plant based. I know this is controversial but its the truth.

Pea Protein

Pumpkin Seed Protein

Brown Rice Protein

Hemp Seed Protein (best for post work out recovery)

Spirulina

Optional Add ins-

Supplements

Cacao Powder

Psyllium Husk Powder

Inulin Powder

Green Powders

Green banana flour

Magnesium Powders

Herbs and Spices

Herbs and Spices can add crucial nutrients into your smoothie. Also you will be surprised that they dont have a overwhelming taste once added in the proper amounts

Cilantro

Parsley

Mint

Turmeric

Cinnamon

Clove

Nutmeg

Sweeteners (completely optional)

Medjool Dates

Stevia

Coconut Sugar

Honey

Maple Syrup

I listened to two great podcast that talked about how to create a great well rounded smoothie. Check them out you will learn a lot about not only smoothie creation but which is the best blender, mistakes we make in smoothie creation and nutrition information.

Click here to listen to Shawn Stevenson talk about the five biggest mistakes we make in creating smoothies to gain muscle and energy. Shawn is such a wealth of knowledge in Sports and Nutrition

Jesse of the Ultimate Health Podcast interviews Tess Masters of Blender Girl. Tess is a HUGE wealth of information on smoothie creation and on the best equipment to create them in. Great listen! Click here to listen

Recipes:

Green Machine

one stalk of celery

four leaves of Romain lettuce

1/2 cup of chopped cilantro

half a green apple

half a kiwi

1/2 cup of peeled cucumber

1 tablespoon of chia seeds

2 tablespoons of spirulina (or two scoops of hemp seed protein powder)

1/4 cup of rolled oats

five drops of liquid stevia

1/2 cup of brewed and cooled green tea

1 cup of water

1/2 cup of ice

Blend for 60 seconds in a high speed powered blender

Fall Harvest Smoothie

2 tablespoons of pumpkin purea

half a apple or pear

1/4 cup of cranberries

1 cup of frozen spinach

2 scoops of pea protein powder

1/4 cup of soaked and drained walnuts( or table spoon of a roasted nut butter)

juice of half a lemon and the zest

1/4 cup of rolled oats

1 cup of oat or nut milk

Pinch of cinnamon, nutmeg and clove

Blend for 30 to 60 seconds

My basic Morning Smoothie

1/2 cup Wild Organic Frozen Blue Berries

1 cup Frozen spinach

two scoops of pea protein powder

two scoops of hemp protein powder

two scoops of inullin powder

1 tablespoon of a nut butter

2 tablespoons of green banana flour

1/4 cup of Gluten Free Sprouted Rolled Oats

two cubes of frozen Ginger (from Trader Joes)

two teaspoons of Moringa Green Powder

a few drops of liquid stevia

1 cup of water

Blend for 30 to 60 seconds and add water to constancy

My Yogi Anti-Inflammatory Smoothie

1 cup of steeped chilled or room temp chamomile tea

half of a medium avocado

half of a peeled ruby red organic grapefruit

half of a green apple

1 cup of frozen organic Spinach

1/2 cup of peeled cucumber (if using persian cucumbers skin can be left on)

1/2 cup cilantro

1/2 cup parsley

1/2 cup of mint

2 cubes of frozen ginger (from Trader Joes)

two scoops of hemp protein powder

1 medjool date

1/4 cup of Gluten Free Sprouted Rolled oats

Blend for 30 to 60 seconds and more water to desired constancy

Have a great Wellness Wednesday! Share your favorite Smoothie Recipes today!

Shara

Need to look up a article below is the Archive:

Archive

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Fiber Fueled

If you have gas after eating vegetables and beans its a huge sign you are not getting enough fiber and your gut is extremely out of balance with good bacteria, and is struggling to digest food. Your body most likely is not getting nutrients it needs and using more energy and loosing nutrients and not properly being fueled. Fiber is probably one of the most under rated part of the Medical and Nutrition World. I guess its just not as sexy as Protein or Carbs but Fiber is extremely important to your body running on all four cylinders. I think people have a mental image of Metemucil that is prescribed to people later in life to get their bowls moving but Fiber is so much more then that.

Do you suffer with any of these symptoms:

• Inflammation

• Depression

• Acid reflux

• Mood Swings

• Ulcers

• Low Energy

• Poor Sleep

• Stubborn Acne or Cystic Acne

• Lack of stools (Chronic Constipation)

• Weight Gain

• Hemorrhoids

• Bloating and Access Gas

Do you have any of the chronic diseases:

• Diabetes

• Heart Disease

• IBS

• Auto Immune Disease

• Leaky Gut

• Colon Cancer

• Dumping Syndrome

• Diverticular Disease

• Breast Cancer

All of the these symptoms and Diseases are linked to not having a diet that is filled with whole food fiber sources. Scary right? You could be suffering with skin issues and have taken rounds of acuetanine, and if some one said “hey lets try a high fiber low animal protein diet for a while before we do this” you would have happily have tried it first before going though such a serous medication protocol. Also you are depressed, not sleeping well and are sluggish maybe before we prescribe a medication you could do some diet changes and see how you feel first maybe you would, wouldn’t you? Your body gives you signs its in jeopardy we just need to be able to pause and take notice and start asking questions and doing some research.

Daily Recommendations for Adults according to the Mayo Clinic Recommendations:

Men 38 grams per day ( Older then 51 is 30 grams a day)

Women 25 grams per day ( Older then 51 is 21 grams a day)

Th average that most Americans get is around 10 per day to 12 per day. So we are all pretty lacking and this can explain the high rates of many issues effecting Americans today. People talk about Probiotics and Gut health but the subject of Fiber and what are the types of fiber you should be eating and how much are never brought up. Fiber is crucial to making your gut health and full of good bacteria that protects you against Disease, makes your skin clear and your immune system strong to fight off invaders.

Basic Types of Fiber:

Soluble- dissolves in water and forms a gel like material and helps lower blood pressure, cholesterol, glucose levels, weight loss, skin issues etc.

Foods that have this type are: oats, peas, beans like lentils, apples, citrus fruits, carrots, asparagus, radishes, psyllium,

Insoluble- does not dissolve in water and promotes the movement of material through the digestive track. Helps with constipation and irregular bowls.

Foods that have this type are: whole-wheat flour, what bran, nuts, certain beans, cauliflower, green beans and potatoes.

But there is more…

Fermentable Fiber- fibers that the friendly gut bacteria are able to digest and use as fuel these are soluble and are in inulin a popular supplement. A whole food source is in Legumes and beans.

Viscous fiber- these are the gel-like fibers that sit in the gut and slow digestion so your food can actually absorb its nutrients and another benefit is feeling full longer and reducing your appetite. You can find this type of fiber in Psyllium, beta-glucans, guar gum and in whole food sources in certain types of Legumes, Asparagus, Brussel Sprouts, Oats, Oat Bran, Flax Seeds and Chia Seeds, Citrus Fruit, Mango, Avocado, Pineapple, Apples.

Resistant Starch- this means that the starches that you eat are resistant to digestion so it passes through you unchanged. This type is great for digestion and enhances and lowers insulin sensitivity, lowers blood pressure. Great sources are Green Bananas, certain legumes, Cashews, Raw oats. If you like rice and potatoes they have to un fried and cooked for long periods of time and completely cooled to attain the good starch in these foods.

Dr. Will Bulsiewicz is a MD and a Gastroenterologist and has written a guide to Gut Health through a Fiber filled diet. He goes in to peer-reviewed scientific evidence that he poured over to write his book called Fiber Fueled. In America we focus on diets about Keto and Paleo and eating like our Ancestors, but our Ancestors really didn’t eat a lot of Meat and Fat. Our Ancestors where always trying to just survive and not get eaten by the animals that we where “supposedly” to be feasting on. Remember, we where the hunted not the other way around so Fiber was key in our survival. Any meat and fat that we ate was a treat and rare except in places that smaller easily hunted and fished animals where available. Dr. Will’s book is compelling and worth the read or the listen in Audio format. He also gives recipes and plans to start your journey in repairing your gut and body as a whole. His website is full of information if you want to dive in and learn more about him and how he came to write his book and the work he is doing in his local area.

If you rather take in his research in a Podcast form I highly suggest you listen to his interview with Simon Hill. Dr. Bulsiewicz has been interviewed on many podcast and I have listened to quite a few, but this interview is probably the best of the best. Simon Hill is an Australian Physiotherapist and has a Masters Degree from Cornell University in Nutrition. He is a Plant based advocate and is a world renowned figure on the Health and Nutrition stage. He has quite an international fallowing on his web site called Plant Proof, Instagram and Podcast. Also his voice is amazing! He just has a way of understanding things and asking the right questions to help the listener get the most out of the information.

Click here to go to the Interview

Have a great week everyone and eat your Fiber!

Shara

Sources: https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/, https://www.webmd.com/food-recipes/features/4-warning-signs-your-diet-may-lack-fiber, https://www.eatingwell.com/article/7871141/what-happens-to-your-body-when-you-don-t-eat-enough-fiber/, https://healthyeating.sfgate.com/problems-can-not-getting-enough-fiber-7557.html, https://blackdoctor.org/7-things-that-can-happen-when-you-dont-get-enough-fiber/, https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983, https://www.healthline.com/nutrition/different-types-of-fiber#TOC_TITLE_HDR_4,

Spotlight on Black Health and Wellness Influencers

For the month of February I wanted to focus and high light Black people that are making a difference in the Health and Wellness community that are breaking through a very White predominate space. This will be for the whole month of February and possibly you will discover a new brand, Chef, Podcaster, Researcher, Physician or Specialist that you didn’t know was out there making their contribution to keep us fit, healthy and looking and feeling our best!

For our first installment of this series we focus on Food and Nutrition. These five individuals are breaking bearers in the Nutrition and Food space.

Kevin Curry, famous for his blog, app, book called Fitmencook. Kevin is a very energetic guy that loves to cook and loves to make food taste good and be easy to make in the most healthful possible way. I love his app and quite a few people I know use his app daily. He has something for everyone and with just about any dietary need you can imagine. Click on any of the above links in Blue to learn more about his recipes and advice.

Jessica Jones and Andy Lopez of the popular Food Heaven Podcast are telling it like it is! These two are all about living more healthy balanced lives without restrictive diets and quick fixes. They are real world experts as registered dietitian nutritionists. They give the science and the facts in a real world approach. Click here to learn more.

Shawn Stevenson is a long time fitness and nutrition expert and founder of the Advanced Integrative Health Alliance. He is an author of a New York Times best selling book called Sleep Smarter and Eat Smarter. His wildly popular The Model Health Show is always at the top of the Apple’s Podcast charts. His information is well researched and shares only per-reviewed studies, so you can count on what he is educating us on is of great value. His personal story is inspiring of how came to the Nutrition and Fitness space. You can click here to read more about him.

Bryant Terry is a James Beard Award-Winning chef that specializes in Plant based recipes. I have been cooking from his cookbooks for years. To me he is basically a food god with the likes of Thomas Keller! He takes being Plant based to another level of pure YUM! He has published several cookbooks and is an activist for a sustainable food system. His current home is in San Francisco were he is the Chef-in-Residence for the Museum of the African Diaspora. Click here to read more about this wonderful and inspiring Man.

I hope you all take time to dig in and learn more about these amazing people. I know Bryant Terry has been a huge influence in my life and maybe one or all them will be for you to!

Happy Wellness Wednesday!

Shara

• Cooking
  • Jan 31, 2022 Sakara Life Jan 31, 2022
  • Jun 29, 2021 Summer Series- Tools and Gadgets to get you through a Hot Summer in the Kitchen Jun 29, 2021
• Happy Home
  • Jun 29, 2021 Summer Series- Tools and Gadgets to get you through a Hot Summer in the Kitchen Jun 29, 2021
• Health
  • Jan 31, 2022 Sakara Life Jan 31, 2022
  • Jun 22, 2021 Summer Series- SkinCare Jun 22, 2021
  • Jun 15, 2021 Summer Health Series- Barbecuing Jun 15, 2021
  • Jun 2, 2021 Summer Kick Start Cleanse Jun 2, 2021
  • May 4, 2021 Performance Recovery Series for the Month of May May 4, 2021
  • Apr 27, 2021 Smoothies that Keep You Full Apr 27, 2021
  • Apr 19, 2021 Seasonal Allergy Remedies Apr 19, 2021
  • Apr 13, 2021 Omegas- Essential Fatty Acids Apr 13, 2021
  • Mar 30, 2021 Medicinal Mushrooms Mar 30, 2021
  • Mar 24, 2021 Ayurvedic Medicine Mar 24, 2021
  • Mar 17, 2021 Love Your Liver and The Rain Barrel Effect Mar 17, 2021
  • Mar 9, 2021 Sugar Addiction Mar 9, 2021
  • Feb 23, 2021 Spotlight on three Powerful Female Black Health and Wellness Professionals Feb 23, 2021
  • Feb 18, 2021 Spotlight on Black owned Health and Wellness Businesses Feb 18, 2021
  • Feb 3, 2021 Spotlight on Black Health and Wellness Influencers Feb 3, 2021
  • Jan 27, 2021 Signs of Magnesium Deficiency Jan 27, 2021
  • Jan 19, 2021 Wellness Wednesday-Microbiome Jan 19, 2021
  • Jan 13, 2021 Wellness Wednesday- Metabolic Health Jan 13, 2021
  • Jan 10, 2021 Eat smarter... Jan 10, 2021
• Skincare
  • Jan 31, 2022 Sakara Life Jan 31, 2022
  • Jun 22, 2021 Summer Series- SkinCare Jun 22, 2021
• Wellness Wednesday
  • Jan 31, 2022 Sakara Life Jan 31, 2022
  • Jul 5, 2021 Summer Series- Book Recommendations for a Summer Spent Indoors Jul 5, 2021
  • Jun 29, 2021 Summer Series- Tools and Gadgets to get you through a Hot Summer in the Kitchen Jun 29, 2021
  • Jun 22, 2021 Summer Series- SkinCare Jun 22, 2021
  • Jun 15, 2021 Summer Health Series- Barbecuing Jun 15, 2021
  • Jun 2, 2021 Summer Kick Start Cleanse Jun 2, 2021
  • May 11, 2021 Cross Training for Recovery and Performance May 11, 2021
  • May 4, 2021 Performance Recovery Series for the Month of May May 4, 2021
  • Apr 27, 2021 Smoothies that Keep You Full Apr 27, 2021
  • Apr 19, 2021 Seasonal Allergy Remedies Apr 19, 2021
  • Apr 13, 2021 Omegas- Essential Fatty Acids Apr 13, 2021
  • Mar 30, 2021 Medicinal Mushrooms Mar 30, 2021
  • Mar 24, 2021 Ayurvedic Medicine Mar 24, 2021
  • Mar 17, 2021 Love Your Liver and The Rain Barrel Effect Mar 17, 2021
  • Mar 9, 2021 Sugar Addiction Mar 9, 2021
  • Mar 4, 2021 Fiber Fueled Mar 4, 2021
  • Feb 23, 2021 Spotlight on three Powerful Female Black Health and Wellness Professionals Feb 23, 2021
  • Feb 18, 2021 Spotlight on Black owned Health and Wellness Businesses Feb 18, 2021
  • Feb 3, 2021 Spotlight on Black Health and Wellness Influencers Feb 3, 2021
  • Jan 27, 2021 Signs of Magnesium Deficiency Jan 27, 2021
  • Jan 19, 2021 Wellness Wednesday-Microbiome Jan 19, 2021
  • Jan 13, 2021 Wellness Wednesday- Metabolic Health Jan 13, 2021
  • Jan 10, 2021 Eat smarter... Jan 10, 2021