Nourish Your Life

     Broccoli! You either love it or hate it; it all depends on a gene that tells you that broccoli is either “neutral” or “bitter”! If broccoli (and some other foods such as coffee, spinach and grapefruit juice) are bitter tasting, you are a “super-taster.”
     But, do not fret, as there are other foods that are “side-kicks” to broccoli, that provide the same great benefits!
     Let’s take a look at these amazing vegetables:

Broccoli (or) brussel sprouts, cabbage, kale, turnips, cauliflower, collards, bok choy, mustard greens, Swiss chard.

They contain: Sulforaphane, indoles, folate, fiber, calcium, vitamin C, Beta-carotene, lutein/zeaxanthin, vitamin K.

Servings: ½ - 1 cup daily

Benefits: reduce risk of cancer, cataracts, build bones, heart health

Need a recipe? Of course, you do ? ? ? How about:

Quinoa with broccoli
Serves 4-6
Ingredients
1 cup quinoa
2 cups water or vegetable broth
½ tablespoon olive oil
1 cup carrots, shredded
1 clove garlic, minced
1 cup fresh broccoli or frozen broccoli (thawed) and slightly chopped
8 sun-dried tomatoes (not packed in oil) chopped
1 green onion, thinly slice
Directions
1. Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
2. Bring water to a boil.
3. Stir in quinoa, cover and simmer 15 minutes.
4. Heat olive oil in a skillet, sauté carrots, broccoli and garlic (do not overcook garlic-it will become bitter)
5. Stir in remaining ingredients and heat through. ENJOY!!!
Nutrition facts: 4, 6 servings: 206, 137calories: 40, 26g carbs, 7.5, 5g protein, 5, 3.5g fat,

I LOVE BLUEBERRIES! They are the perfect summer food-especially in August, when they are at their best in Michigan!

Let’s see what “Super Foods” has to say about the beautiful blueberry and its side-kicks.

Blueberries (or) purple grapes, cranberries, boysenberries, raspberries, strawberries, currants (fresh, frozen or dried)

They contain: phytonutrients, salicylic acid, carotenoids, fiber, folate, vitamin C, vitamin E, potassium, manganese, magnesium, iron, riboflavin, niacin, phytoestrogens.

Servings: 1-2 cups daily

Benefits: Improve brains health, heart health, reduce risk of some cancers

Need a recipe? How about Blueberries, Strawberries and Quinoa Parfait?

Blueberries, Strawberries and Quinoa Parfait

Serves 4-6

Ingredients

1 cup quinoa
2 cups water
1-1 1/2 cups strawberries
1-1 1/2 cups blueberries
2 cups low fat vanilla yogurt

Directions

1. Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
2. Bring water to a boil.
3. Stir in quinoa, cover and simmer 15 minutes.
4. Allow quinoa to cool
5. In 4-6 parfait glasses (depending on size of glass) layer quinoa, yogurt, blueberries, yogurt, strawberries and yogurt. Repeat layering if desired.
6. Top with a few blueberries and raspberries for a “patriotic” appearance.
7. ENJOY!

The nutrition facts will depend on the type on yogurt that you use and the amount of blueberries and strawberries. These nutrition facts are using low-fat yogurt and one cup each of blueberries and strawberries.

Nutrition facts: 4, 6 servings: 262, 174 calories; 49, 33 carbs; 11,7 gm pro; 5.5, 3.5gm fat

Here is our first super food-beans (all beans are included in this super food).

1. Beans

Pinto, navy, Great Northern, lima, garbanzo, lentils, green beans, sugar snap peas and green peas.

They contain: low fat protein, fiber, B vitamins, iron, folate, potassium, magnesium, phytonutrients.

Servings: try to eat at least four ½ cup servings.

Benefits: Control blood sugar, weight management, help prevent cancer, heart health

What is YOUR favorite bean?

This time of year, I think green beans are my favorite! I can pick them right off the plant, rinse them off under the hose, and start nibbling on them.

Need a great recipe for green beans? Try this one:

Quinoa Gazpacho with Green Beans

Serves 8

Ingredients

1 cup quinoa
2 cups water
1 48-oz bottle vegetable juice
1 tablespoon Worchester sauce
2 tablespoons lemon juice
2 tomatoes, finely chopped (seed and peel, if preferred-but not necessary)
1 large cucumber, finely chopped (seed and peel, if preferred-but not necessary)
1 cup green beans, cut in one inch pieces and blanched.
2 green onions, sliced (use the whole onion)
1 tablespoon olive oil (optional)

Directions

1. Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
2. Bring water to a boil.
3. Stir in quinoa, cover and simmer 15 minutes.
4. Chill
5. While quinoa is cooking, mix together all ingredients for the soup
6. Chill
7. Serve cold with the quinoa scooped on top of the gazpacho (I use an ice cream scoop)
8. ENJOY!

Nutrition facts: 141 calories: 24g carbs, 4g protein, 2g fat,(from olive oil)

It is August 1!!!  Where is the summer going???

In August, we are going to be exploring “endurance foods,” also called “super foods.”  Actually, these foods, and the info come straight from one of my favorite books “Super Foods” by Steven Pratt and Kathy Matthews.  There are 14 foods listed plus their “side kicks.”  These foods are simple, whole foods, that are easily attainable and affordable.

The 14 foods are:  beans, blueberries, broccoli, oats, oranges, pumkin, salmon, soy, spinach, tea, tomatoes, turkey, walnuts and yogurt.

I like to call them “endurance foods”, as I am an athlete and have noticed quite an improvement in my endurance as I train for a marathon.

How about you?  Do you need more endurance for sports, work, play, (sometimes) just making it through the day?  Try these super endurance foods.  Let us know what you think!

Stay tuned, as each few days we will be posting a new food with its nutrients, suggested servings, health benefits, and a recipe!

In our last post, we talked about “connecting with nature”?  How are you doing with that?  Are you finding local places to go?  Looking for more info?

I have discovered some great websites to help us with our nature connection.  Check these out, for a starter:  www.recreation.gov, www.takepride.gov/index.html, www.byways.org, www.bikelane.com, www.americanhiking.org.

Do you know of more?  Email me, and I will pass them along.

Now, let’s get off our computers, and connect with nature!

We are now “balanced” and “decluttered”, right?  Right!  (If almost “right”, please check out the past three posts: Is Your Life Balanced; Clutter Busting in July and Clutter Busting, con’t.

Now, how is your connection with nature?  How often are you able to get outside???  When you are outside, what is your favorite past time?  Do you go for long walks in the woods?  Lay on your hammock and day dream?  Run? Bike? Swim? Play in your garden?  The list can go on…and on…and on…

In the May 2008 issue of “Self Healing”, Dr. Andrew Weil tells us “Being active outdoors benefits both body and mind..”  Dr. Weil goes on to say,” Americans are becoming increasingly disconnected from nature, according to a study published in February.  Researchers looked at trends in various measures of  “nature-based recreation, such as visits to national  parks and forests and time spent hiking and camping. Since the late 1980’s, the percentage of  of Americans taking part in these activities has fallen by about one percent annually.  The cumulative effect of this slow but steady decline is dramatic:  Participation levels are down 18-25% in a single generation! ”

Have YOU found yourself outside less often and in front of the TV or computer more often?  It is not to late to get outside in the summer warmth and enjoy nature!!!!  Connect with your surroundings, your parks, your playgrounds, your own backyard…  Your body and mind (and may I add, Spirit) will thank you for it!

Did you know that August 9 is National Garage Sale Day? I didn’t, either, until I read it in “Body and Soul” magazine.

So…now I REALLY want you to become immersed in “The Clutter-Buster Coach” and her website!!!! It is the perfect time to de-clutter your home;you don’t want to miss National Garage sale Day, now do you??

First, I want you to go to “Defining Clutter“. Read through (scrolling up) as many posts that grab your attention; those are the areas that need you the most.

Now, get to work! Don’t know where to even get started? I have the perfect solution for you; email Michaeline using the easy email form on her website. I know from personal experience what a great coach she is!

Here it is, mid-July!  We are half way through the summer months…

Some of you have been focusing on improving your health with losing a few (or alot) of pounds.  Others have mentioned that they are using the summer months to get control of the clutter in their homes.  And…some of you are doing both!

Michaeline Raczka RD, life coach and clutter-buster extraordinaire, looks at the relationship of clutter in our homes and clutter (yep, fat) on our bodies.  I am soooo impressed with her insights, that I will be featuring her work in these next few posts!

Please go to http://clutterbustingcoach.com/category/weight/ and scroll down to April 15 “Organization for Healthy Living.”  Tell us what you think????

June 21!  The first day of summer!  What does this mean to you?  “The lazy, hazy days of summer” (I think this was a song…)

To me, the first day of summer, is a day to dream…I am a “dreamer” by nature, anyway; so it is easy for me to do on this Summer Solstice.

“Every great dream, begins with a dreamer.  Always remember you have within you the strength, the patience and the passion to reach for the stars to change the world”  Harriet Tubman

What will I dream of today?  Summer breezes, fresh raspberries and world peace. 

What will YOU dream of this first day of summer?