tag:blogger.com,1999:blog-53252130921445167882024-02-19T05:37:06.529-08:00A Purified LifeGiovanna Garciahttp://www.blogger.com/profile/18358849952479949236noreply@blogger.comBlogger24125tag:blogger.com,1999:blog-5325213092144516788.post-25796795243442670932013-04-24T15:48:00.002-07:002013-04-24T15:50:48.925-07:00A Purified Life has moved!<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">Hello,</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">Thank you for visiting my page. I have moved my blog and website to wordpress.</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">Visit <a href="http://www.apurifiedlife.com/">www.apurifiedlife.com</a> to view it. Remember to subscribe by entering your email address on the blog page to receive an email every time a new post is published.</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">For questions please contact me at giovanna@apurifiedlife.com. Thank you.</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">Stay healthy,</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">Giovanna Garcia</span>Giovanna Garciahttp://www.blogger.com/profile/18358849952479949236noreply@blogger.com0tag:blogger.com,1999:blog-5325213092144516788.post-51567763995429838372013-04-04T18:12:00.000-07:002013-04-04T18:24:10.033-07:00Chai Spiced Quinoa Porridge<br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Quinoa is a grain that can be used in sweet and savory cooking. I love making breakfast porridges with it. I always play with different flavorings and this one has been one of my favorites so far.</span></div>
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<strong><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Ingredients</span></strong></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">3/4 cup chai tea, strongly steeped </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1/4 cup uncooked quinoa, soaked for at least 1 hour</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 cup coconut milk (I used canned organic coconut milk)</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">pinch of ground cinnamon</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">pinch of ground cloves</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">pinch of ground nutmeg</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">pinch of sea salt</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Optional toppings:</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Raw pumpkin seeds or sunflower seeds</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Chopped nuts</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Goji berries </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Shredded coconut</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Chia seeds</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Fresh fruit</span><br />
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<b><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Procedure</span></b></div>
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<li><span style="color: #333333;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 19px;">Steep chai tea and place in a small pot. Drain and rinse quinoa until water runs clear and place in pot with tea. Bring to a simmer, cover, and cook until quinoa is cooked or liquid is absorbed, about 15-20 minutes. Drain if quinoa cooks before liquid is absorbed.</span></span></li>
<li><span style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 19px;">Place cooked quinoa back in pot and add 1 cup coconut milk, spices, and salt to your own taste (You might not need the extra spices if your tea was strong enough, I personally like the extra spice). Let milk warm through and transfer porridge to a bowl.</span></li>
<li><span style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 19px;">Top with desired toppings and extra coconut milk.</span></li>
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<span style="color: #333333; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="line-height: 19px;">Enjoy!</span></span></div>
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Giovanna Garciahttp://www.blogger.com/profile/18358849952479949236noreply@blogger.com0tag:blogger.com,1999:blog-5325213092144516788.post-79384925185239815962013-02-12T10:34:00.000-08:002013-02-12T10:35:28.275-08:007 Easy Ways to Detox Daily<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">We are a ways into the new year and some of us are still looking to start out fresh and rid our body of all toxins. There are many types of cleanses and detoxes that last anywhere from 1 to 30 days. For most of us, when we hear the word "cleanse" or "detox" we think of a juice fast, or liquid diet, or a strictly fruit and vegetable diet. Although some of these may help you loose some weight (water weight), not all of them are actually good for you. A detox and cleanse are always interchanged, but are two different things. </span><br />
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<b>Detox. </b>When you detox, you rid your organs of toxins such as chemicals, heavy metals, cigarette smoke, etc. A detox targets an organ like the liver, for example. The liver is a highly important organ in the body with many functions such as detoxifying the body, building proteins, and helping digestion. Although one of it's functions is to detoxify the body naturally, if we over consume foods that stress out the liver like alcohol, refined sugar, gluten, or lactose, we are giving it more toxins than it can handle and keeping it from functioning properly thus leading to low energy, inflammation, poor digestion, and not detoxifying the body as it should.</span><br />
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<b>Cleanse. </b>When doing a cleanse, you are mainly cleansing your digestive tract and eliminating toxins and bacteria. A liquid or juice fast is mostly a cleanse because it's giving your digestive tract a rest but still providing nutrients. </span><br />
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No matter which you choose to do, what you're really doing is giving your organs a break from anything that strains them and keeps them from working properly. They are both great ways to feel good and energized while eliminating toxins in a safe and natural manner. </span><br />
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The best way to cleanse or detox is to eliminate inflammatory foods and introduce foods that support the liver. Fortunately, there many foods that support the liver, such as leafy greens, lemon, sauerkraut, eggs, herbs such as parsley and cilantro, cruciferous vegetables, garlic, ginger, spices, green tea, onion, sea vegetables, apple cider vinegar, beets, chamomile, artichokes, and omega-3 oils. Ideally, we would include all of these foods in our every day diet, but the most important thing is to eliminate the ingredients that cause inflammation.</span><br />
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Doing either a cleanse or detox can be intimidating and takes some planning and dedication. Most of us have hectic lives or are simply afraid to commit to an eating plan that will last a few days or weeks. A juice cleanse is ideal, but if you're not ready for that, there are things you can do on a daily basis to help detox without feeling deprived of solid food. </span><br />
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No need to stress, take it one day at a time and do the best you can that day to take care of your body. At the end of the day, check in with yourself. How do you feel? How was your mood, energy, awareness, and productivity that day? You might just find that you feel great and want to do it all over again, or you might need a few days of this in order to see any changes in mood, but focus on finishing that one day knowing that you are doing something for yourself and don't let others discourage you. You are the one that will feel great and benefit from this.</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Here are 7 easy natural things you can do on a daily basis to help your body detox: </span><br />
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Avoid gluten and introduce gluten-free grains. </b>Gluten is a protein found in wheat (white or whole wheat products) that causes inflammation in the body, even to those that are not gluten intolerant. Also, look out for gluten-free products as they are mostly always packed with refined sugar. Stick to gluten-free grains such as quinoa, brown rice, millet, and amaranth. For gluten-free snacks, check out my post on <a href="http://www.blogger.com/blogger.g?blogID=5325213092144516788#editor/target=post;postID=7280306979233960322" target="_blank">Healthy Snacking. </a></span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Avoid refined sugar. </b></span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Refined sugar weakens your immune system and causes inflammation in the body. Let your sugar come from natural sources such as fresh fruit, honey (good for sore throat and cough), dates, and root vegetables like carrots, sweet potatoes, squash/pumpkin, and beets. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Drink water and lemon water. </b>Water is essential for cleansing the body. It helps flush toxins out and helps regulate metabolism. Not being well hydrated stresses out our system and prevents detoxification. Dehydration is often confused with hunger, so next time you feel hungry when you've just eaten, drink a glass of water. If you're not fond of water you can add cucumber slices, fresh fruit, or lemon juice to make it flavorful. Lemon water also </span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">supports the immune system, supports liver in cleansing out the body, helps digestion, acts as a natural diuretic, balances pH, and aids with weight loss. Start your day off by drinking a cup of warm water with lemon juice on an empty stomach. Add some apple cider vinegar to have even more detoxifying properties. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Drink apple cider vinegar. </b>Apple cider vinegar has many health benefits. It's good for digestion, skin care, detoxifying, anti-bacterial, weight loss, cures allergies, kills candida and fungus, eases arthritis, and balances the inner ecosystem. Add 1-2 Tablespoons to about 6 oz of water and sip. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Eat leafy greens. </b>Leafy greens such as kale, collard greens, spinach, bok choy, arugula, celery, and dandelion are alkalinizing to the body which helps attack bad bacteria and reduce cravings. They contain chlorella which helps cleanse the body. Most of these are also bitter and bitter foods support the liver with detoxification. Incorporate leafy greens in smoothies, salads, and vegetable sautéed dishes. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Slow Down. </b>Slow eating = conscious eating. By eating slow you are usually more conscious about how much you eat and will often find that you get full before eating everything on the plate because you give yourself time to feel satieated. Take time to chew your food to digest it better. Better digestion will also lead to better absorption of nutrients. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Sweat. </b>Sweating is a way of flushing toxins out of the body. Take at least 30 minutes of the day to do some sort of physical activity that will get you sweating. Exercise burns calories and will help weight loss. Sitting in a sauna or getting a massage also help detoxification. </span></li>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDCgTWvXm0ZWzsf-8bceiJLdp7r2_IiJphDElQxHNV_ykAvaVBm7mCqAVo__rTw37iaol26jlEaPibLpNSRBcxDUbQ9zsMEqR0rR8h9dbGOgxa2518-id9jrVU2F5adA8ajF53tf3an9VJ/s1600/IMG_4273.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="236" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDCgTWvXm0ZWzsf-8bceiJLdp7r2_IiJphDElQxHNV_ykAvaVBm7mCqAVo__rTw37iaol26jlEaPibLpNSRBcxDUbQ9zsMEqR0rR8h9dbGOgxa2518-id9jrVU2F5adA8ajF53tf3an9VJ/s320/IMG_4273.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Detox Salad- Chard, romaine lettuce, cilantro, parsley, cucumber, and red onion with fresh lemon juice and olive oil for dressing</td></tr>
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Giovanna Garciahttp://www.blogger.com/profile/18358849952479949236noreply@blogger.com1tag:blogger.com,1999:blog-5325213092144516788.post-7958083642384382032013-01-18T15:01:00.001-08:002013-01-23T12:16:29.423-08:009 Natural Ways to Keep the Flu Away<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">The immune system is what helps us fight virus and bacteria and keeps us from getting sick. During this flu season and cold weather, it's important to give our immune system a boost.</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Here are 9 natural ways to keep the flu away:</span><br />
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Drink ginger tea.</b> Ginger is anti-inflammatory, anti-bacterial, relieves pain, and aids digestion. To make tea, simmer a 1-inch strip in 2 cups filtered water for about 10 min and then enjoy with some lemon juice. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Load up on Vitamin C. </b>Vitamin C is an antioxidant that boosts the immune system. It helps to prevent a cold/flu and also helps get rid of it. Foods high in vitamin C include dark leafy greens (kale, collard greens, chard), citrus fruits, brussels sprouts, and broccoli. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Garlic. </b>Garlic is strongly an anti-bacterial and anti-virus ingredient. Eating it raw (uncooked) provides the most health benefits, but cooking with it is also good. If you can take the strong raw taste, chop it up and throw it on your salads, cooked vegetables, cooked meats, and even smoothies. Otherwise, add to pan towards the end of cooking to expose to heat for only a short period of time. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Get enough sleep and manage stress. </b>Lack of sleep puts stress on our body and stress weakens our immune system. Try to get at least 7 hours of sleep each night without interruptions. Things you can do to help deal with stress are: take a walk/hike, drink tea, listen to calming music, read a book, yoga, exercise, meditate, take deep breaths, draw/write, take a hot bath, and prioritize your life. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Cook with spices. </b>Spices like cinnamon, turmeric, and cayenne pepper are anti-inflammatory and help relieve pain and fight health problems. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Eat probiotics. </b>Probiotics are live cultures that live mostly in our gut. These are good bacteria that help fight off the bad bacteria. Feeding the gut with good bacteria helps heal it and strengthens our immune system. Get probiotics by eating fermented foods such as raw sauerkraut, kombucha, kefir(lactose-free), and kim chi. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Avoid refined sugar and dairy. </b>Refined sugar (including alcohol) is what feeds the bad bacteria in our gut and allows it to replicate. Refined sugar also weakens our immune system and causes inflammation in the body. Let your sugar come from natural sources such as fresh fruit, honey (good for sore throat and cough), dates, and root vegetables like carrots, sweet potatoes, squash/pumpkin, and beets. Dairy is also something you might want to avoid if having symptoms of a cold/flu because it creates mucus in the body and only makes things worse. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Drink unfiltered apple cider vinegar. </b>Raw, unfiltered apple cider vinegar is great for many things. Some benefits are detoxifying the body, feeding the gut with good bacteria, and curing a sore throats, sinus infections, headaches, and the flu. Mix 2 Tablespoons of apple cider vinegar with some filtered water and drink slowly. For a sore throat, gargle apple cider vinegar in the back of your throat then spit out and repeat a few more times. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>My favorite remedy - "Voo-doo Juice." </b>I learned this tea from my mom and it's what I immediately go to if I feel a cold approaching. It is packed with immune supporting ingredients and it really does the trick. I add 2 cloves crushed garlic, 2-inch piece of ginger, about 1/2 teaspoon of cayenne pepper (or more if you can take it), and 4 cups filtered water to a small pot and simmer for about 10 minutes. Filter tea into a mug and enjoy with a bit of raw honey. </span></li>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Don't forget to eat fresh fruits and vegetables and get lots of fluids from water, hot tea, and chicken or vegetable soup. </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Stay healthy. </span></div>
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Giovanna Garciahttp://www.blogger.com/profile/18358849952479949236noreply@blogger.com1tag:blogger.com,1999:blog-5325213092144516788.post-24934408894241625462012-11-19T10:51:00.003-08:002012-11-23T12:59:40.857-08:00Tips to Stay Energized and Happy During the Holidays <span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">That time of the year has come when we're surrounded by baked goods, chocolates, candied nuts, seasonal lattes, and alcohol. The holidays can be a stressful time which usually results in us overeating and feeling bad afterwards. Whatever it may be that has you overindulging in these treats, remember that you always have control of what goes into your body. Wouldn't it be nice if the holidays passed and you still felt great?</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">I'd like to share with you some tips to help you stay disciplined and not be hard on yourself after the holiday season:</span><br />
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<li><b><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Start your day off right. </b><span style="font-weight: normal;">Focus on a protein-based breakfast to reduce sugar cravings throughout the day. </span></span></b></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Be aware of portion sizes and snacks.</b> Start off with small portions and pace yourself while eating. If you are still hungry 20 minutes after you are done, then go for more. When reaching for a snack, be mindful of what it is and if it will sustain you. It's okay to have a snack a few hours prior to a meal, but avoid grazing right before a meal to eliminate overindulging. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Enjoy your family and friends. </b>At the table, take a moment to be grateful for the people around you that love and care for you. Enjoy conversation and be in the moment. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Check in with yourself. </b></span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Tune in with your body and listen to what it feels/needs. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Before reaching for a snack or a second portion, ask yourself: Am I really hungry? Am I just eating due to emotional stress or anxiety? Am I thirsty? </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Keep moving. </b>Exercise will help your mood and keep your mind active. If you don't have time for a full workout, take a 10-20 minute walk after meals. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Stay hydrated.</b> Dehydration can cause a sensation of hunger and lead to overeating. Drinking water will keep you energized and satisfied throughout the day. Avoid sweetened and/or caffeinated beverages. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Be conscious of your breathe.</b> Breathing is the best way to relax if in a stressful situation and helps you release anxiety and stay centered. Do it alone in a quiet room or step outside to get some fresh air. </span></li>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Happy Holidays! x</span></div>
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Giovanna Garciahttp://www.blogger.com/profile/18358849952479949236noreply@blogger.com0tag:blogger.com,1999:blog-5325213092144516788.post-45365855449094852922012-11-15T11:26:00.001-08:002012-11-15T11:26:20.037-08:00Kale and Walnut Pesto<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">I love pesto. Pesto is a great way to incorporate healthy fats, greens, and herbs into an every day diet. It is high in protein and pairs well with almost any type of vegetable or meat. I use it as a spread, dip, marinade, or dressing. There are many different recipes and types of pesto. Here is a recipe that I recently came up with and I eat with absolutely everything! </span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2nSpSZhTSBjrKgb1HrtAYofOYGCZmxn45OxRo3qDEX5hajtsbCuRBZapEdduuTexmjWnQ9zjaa4LQ-bQStQCpA5XcnK7M8nEARrWmJGU98vaXUAyeLiFvJqCf9adSY18ZEqo3x7-r6_uT/s1600/IMG_4945.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><img border="0" height="227" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2nSpSZhTSBjrKgb1HrtAYofOYGCZmxn45OxRo3qDEX5hajtsbCuRBZapEdduuTexmjWnQ9zjaa4LQ-bQStQCpA5XcnK7M8nEARrWmJGU98vaXUAyeLiFvJqCf9adSY18ZEqo3x7-r6_uT/s320/IMG_4945.JPG" width="320" /></span></a></div>
<b><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Ingredients</span></b><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1/2 cup walnuts, toasted</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">8 small kale leaves (about 2 cups), stemmed</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">2 Tablespoons thyme leaves</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 clove garlic</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">zest and juice of one lemon (about 3 Tablespoons juice)</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">3 Tablespoons extra virgin olive oil</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1/4 teaspoon cayenne pepper</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1/2 + 1/4 teaspoon sea salt</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Procedure</b></span><br />
<ol>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Preheat oven to 300 F.</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Place walnuts on a parchment-lined baking sheet and toast in oven until fragrant, about 8 minutes. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Place all ingredients in a food processor and process until smooth. Taste and adjust with sea salt or lemon juice. If pesto is too thick, add more olive oil. </span></li>
</ol>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Notes</b></span><br />
<ul>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Toasting of nuts is not necessary, but it will enhance their flavor. </span></li>
</ul>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Author: Giovanna Garcia, Natural Chef</span></div>
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<br />Giovanna Garciahttp://www.blogger.com/profile/18358849952479949236noreply@blogger.com0tag:blogger.com,1999:blog-5325213092144516788.post-8109283382784998932012-11-07T13:35:00.002-08:002012-11-07T13:35:20.831-08:00Coconut Chia Pudding<!--[if gte mso 9]><xml>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">I'm currently obsessed with this pudding. Not only is it delicious, but it doesn't contain any unrefined sugar or sweetener. It's a great health-supportive dessert or snack that provides energy and lots of fiber</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">. Just a few simple steps and it's ready to enjoy. </span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Ingredients<o:p></o:p></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 cup coconut milk<o:p></o:p></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">6 dried figs or dates<o:p></o:p></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">2 teaspoons cinnamon<o:p></o:p></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">¼ teaspoon nutmeg<o:p></o:p></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 ½ teaspoons vanilla <o:p></o:p></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1/8 teaspoon sea salt<o:p></o:p></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">3 Tablespoons chia seeds<o:p></o:p></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Procedure</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 7pt; text-indent: -0.25in;"> </span><br />
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<li><span style="text-indent: -0.25in;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Place all ingredients, except chia seeds, in a
blender and blend until smooth.</span></span></li>
<li><span style="text-indent: -0.25in;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Transfer to a medium bowl and whisk in chia
seeds.</span></span></li>
<li><span style="text-indent: -0.25in;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Pour into small glass bowls or cups and let</span></span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; text-indent: -0.25in;"> sit in refrigerator for at least 30 minutes. </span></li>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"> Servings: 4</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"> Author: Giovanna Garcia, Natural Chef</span></div>
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<!--EndFragment-->Giovanna Garciahttp://www.blogger.com/profile/18358849952479949236noreply@blogger.com2tag:blogger.com,1999:blog-5325213092144516788.post-68034991294798615982012-10-31T09:37:00.000-07:002012-10-31T09:37:05.405-07:00Alternative SweetenersRefined sugar is in everything these days. It's amazing how many products contain it without us realizing. It's in sauces, dressings, nuts, tea, coffee, smoothies, granola, cereals, and most other packaged foods. You'd think it would be easy to point out and eliminate these foods from our diet, but the problem is that we don't even know it's there because it's hidden with names such as sucrose, fructose, dextrose, glucose, maltodextrin, Sucralose, sorbitol, agave nectar, corn syrup, high fructose corn syrup, and many others that I can't even pronounce. These sugars and artificial sweeteners are highly processed and harmful for our health. They don't provide any health benefits and just keep us wanting more and more.<br />
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It's natural to have sugar cravings and although sugar can be addicting, completely depriving ourselves from it is not always the best option because it can lead to increased cravings. It's okay to satisfy your sweet tooth every once in a while if doing so with high-quality, unprocessed ingredients. Here is a list of natural sweeteners that actually support our health and can be used as alternatives for refined sugar:<br />
<ul>
<li>Dates/date sugar</li>
<li>Dried figs</li>
<li>Palm/coconut sugar (doesn't give a blood sugar spike like others do)</li>
<li>Raw honey</li>
<li>Grade B Maple Syrup</li>
<li>Fresh fruit</li>
<li>Organic Cane Sugar (Sucanat)</li>
<li>Stevia</li>
</ul>
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* Purchase organic products whenever possible</div>
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These alternative sweeteners are natural but should still be consumed in moderation as they still do raise blood sugar levels. Other natural ways to reduce sugar cravings include drinking more water, eating more fruits and vegetables, eating more fermented foods (sauerkraut, kombucha, kefir), getting more sleep, yoga, and meditation.<br />
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Stay healthy!</div>
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Giovanna Garciahttp://www.blogger.com/profile/18358849952479949236noreply@blogger.com1tag:blogger.com,1999:blog-5325213092144516788.post-13321498129179416032012-10-25T09:52:00.001-07:002012-10-25T09:52:03.224-07:00Not all Fruit is Created EqualFresh fruits are an important part of a whole foods diet. They are a great source of antioxidants, water-soluble vitamins, and fiber. Water-soluble vitamins such as Vitamin C and B vitamins are necessary in our daily diet because our body cannot make them and only stores them in very small amounts. Antioxidants help our body get rid of free radicals that are harmful to us and can lead to disease such as cancer. The high fiber content in fruit aids digestion and is great for detox/cleanse and weight loss. Since fruits are one of the best sources of these water-soluble vitamins and nutrients, making sure that we get 2-3 servings of fruit every day will provide us with what we need to function properly.<br />
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Serving Size:<br />
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1/2 cup or 1 medium piece of fruit (apple, pear, orange, 1/2 banana)<br />
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Like any other type of food, each type of fruit has different nutrient percentages. It's good to be mindful of this especially when it comes to sugar (carbohydrates) because consuming too much of it can potentially lead to health concerns. Dried fruits (all kinds) and fresh tropical fruits such as banana, pineapple, and mango, are the highest in sugar. Fruits lowest in sugar include all types of berries and lemons, while all other fruits fall in between. The good thing is that the fruits lowest in sugar contain the most antioxidants.<br />
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Some examples of fruit and their sugar content:<br />
1 cup strawberries = 8g sugar<br />
1 cup blueberries = 5g sugar<br />
1 banana = 15-20g sugar<br />
1 cup pineapple = 17g sugar<br />
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There are misconceptions with fruit because they are a whole and natural food (if organic) and they do provide lots of health benefits, but they are a source of sugar (carbohydrates) and can add up without us realizing it. So next time you are preparing that smoothie, take a look at how much fruit you throw in the blender and figure out how many servings that is. These sugars are natural, yes, but they are simple carbohydrates which are the same as white sugar and are digested fast to create a blood sugar spike followed by a crash. This is why a piece of fruit alone is not the best snack because it won't hold you over for a long time. Pair your fruit with some protein and good fat to enjoy a delicious snack. Protein and fat take longer to digest and balance blood sugar by slowing down digestion of carbohydrates.<br />
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Looking at sugar content is not as important as making sure we get those 2-3 servings of fruit each day, but is a good thing to keep in mind especially when doing a cleanse/detox (detox with vegetables) or watching sugar intake. Organic, local, seasonal, and fresh fruits are always the best option, they provide the most nourishment and health benefits. Remember that moderation is key!<br />
<br />Giovanna Garciahttp://www.blogger.com/profile/18358849952479949236noreply@blogger.com0tag:blogger.com,1999:blog-5325213092144516788.post-61216952334586922762012-10-17T10:04:00.000-07:002012-10-18T08:40:54.352-07:00Acorn Squash with Sautéed Kale <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilh7lEUlfNUo4wTcPfCxUI1BH_I_9exTZFLwUsEZtk8z5Kc2vGa5czU9Fi9Ppv8EeH_mL9030CNhK2jeQZ32vAx6BDcy6bIphW9GbrNRmWapNl_p3oD1GNPxXW4Pu8Vz-3M9xv6Ls0AWQT/s1600/IMG_4022.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="222" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilh7lEUlfNUo4wTcPfCxUI1BH_I_9exTZFLwUsEZtk8z5Kc2vGa5czU9Fi9Ppv8EeH_mL9030CNhK2jeQZ32vAx6BDcy6bIphW9GbrNRmWapNl_p3oD1GNPxXW4Pu8Vz-3M9xv6Ls0AWQT/s320/IMG_4022.JPG" width="320" /></a></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Fall is here! I know you're all just as excited about it as I am. Who doesn't love pumpkin and squash? Not only are they delicious, but they also have a great nutritional profile. They are a good source of complex carbohydrates, antioxidants, vitamin C, and high in fiber. These vegetables are anti-inflammatory and cancer preventative. </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Below is one of my first recipes of the season with roasted acorn squash. Roasting is an easy way to cook pumpkin or squash to bring out their amazing flavor and either eat as is with some spices or incorporate into a dish. </span></div>
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<b><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Ingredients</span></b></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 acorn squash, halved</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">filtered water</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 Tablespoon coconut oil</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1/2 white onion, sliced</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 clove garlic, minced</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1/2 bunch kale, chopped</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">2 teaspoons ground cinnamon, more to taste</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">sea salt, to taste</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1/4 cup almonds, chopped</span></div>
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<b><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Procedure</span></b></div>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Preheat oven to 400 F. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Cut squash in half, lengthwise, from stem to end. Scoop out seeds with a spoon. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Place squash halves in a baking dish, face side up. Add about 1/2 inch filtered water to bottom of baking dish and place in oven. Bake for 35-40 minutes, until squash is soft and a fork can easily be inserted into it. When cooked, peel skin off with knife or hands and dice squash. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">While squash is baking, heat a medium size saucepan over high heat. Add coconut oil and let melt. Add onion and generous pinch of sea salt and sauté until fragrant and translucent, about 3 minutes. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Add garlic and kale and sauté for another few minutes, until kale starts to wilt. Add cinnamon and mix in. Taste and adjust with sea salt and more cinnamon if desired. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Turn off heat. Add cooked squash and combine well. Transfer to a serving plate and garnish with chopped almonds. Serve. </span></li>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Servings: 4</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Author</b></span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Giovanna Garcia, Natural Chef</span></div>
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Giovanna Garciahttp://www.blogger.com/profile/18358849952479949236noreply@blogger.com0tag:blogger.com,1999:blog-5325213092144516788.post-79581995840393040612012-09-12T08:46:00.001-07:002012-10-16T13:05:45.898-07:008 Tips to Keep Motivated to Workout<br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Moving our body can increase our energy level and release stress. Exercising in the morning is best because it sets a positive tone for the rest of the day. Besides the benefits of preventing diseases such as cancer and diabetes, it boosts the brain and improves our attention skills. It also improves mood and can act as a natural anti-depressant. </span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Finding motivation to workout can be a challenge. Sometimes it's the type of workout you are doing that can maybe get boring or simply not challenging yourself enough. Switching up workouts is important for best results. Here are a few tips to follow in order to keep yourself motivated and keep active:</span></div>
<ol>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Keep a workout log. </b>Simply writing down what you did and how you felt after your workout can keep you engaged and wanting to feel the same again. Once you begin to see a regular pattern, it can also make you feel accomplished.</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Find a workout buddy. </b>Working out with someone else that wants to be active provides mutual motivation. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Set goals</b>: register for a competitive event, write down where you want to be in weeks or months.</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Join a fitness class or program:</b> boot camp, spinning class, dance class</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Make sure you feel good in your workout clothes. </b>If you feel self-conscious or uncomfortable in your workout clothes you will never want to workout. Find clothes that you like and are comfortable in. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Remind yourself how good you feel after a workout.</b> A workout, especially in the morning, usually sets the tone for the rest of the day and clears the mind. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Use motivational quotes. </b>Find motivational quotes online and write them on post-its and have them in places where you will read them when you wake up.</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Say YES!</b> Simply wake up every morning and ask yourself if you should workout, answer YES every single time. You will never regret it. </span></li>
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Giovanna Garciahttp://www.blogger.com/profile/18358849952479949236noreply@blogger.com0tag:blogger.com,1999:blog-5325213092144516788.post-82705724084650854682012-09-06T12:24:00.000-07:002012-09-06T12:24:15.002-07:00Tips for Weight Management<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">There are many factors that contribute to a person being overweight. It can be frustrating to manage weight when we don't know what the issue is. "Calories in and calories out" does play a role in weight management, but there is more to look at. It's mostly the quality of the calories that matters.</span><div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Most popular weight management diets just restrict calorie intake and don't consider the quality of the food going into our bodies. If a diet is low in calories and still full of refined sugar and carbohydrates, a person might lose some weight at first, but the sugar cravings, mood imbalances, and old eating habits will still be there. A weight management plan should be a lifestyle change and not temporary restrictions or eliminations that are not realistic to stick with.</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Factors that contribute to a person being overweight:</b></span></div>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Behavioral</span></li>
<ul>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Eating when not hungry</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Skipping meals</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Lack of exercise</span></li>
</ul>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Emotional</span></li>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Overeating due to stress, anxiety, depression, or frustration</span></li>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Metabolic</span></li>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Low thyroid</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Slow metabolism</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Medical drugs</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Low muscle mass</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Lack of exercise</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Age</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Gender</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Toxicity</span></li>
<ul>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Metals</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Food colorings, preservative, and flavorings</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Plastics and pesticides</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Bacteria or parasitic overgrowth</span></li>
</ul>
</ul>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Nutritional</span></li>
<ul>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Eating too many foods that lack nutrients such as processed foods, high sugar foods, and refined carbohydrates</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Consuming more energy (calories) than expanded </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Having an imbalance of essential nutrients (usually it's an excess amount of carbohydrates and not enough protein and healthy fats)</span></li>
</ul>
</ul>
<div>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b><br /></b></span></div>
<div>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Factors that contribute to a person being underweight:</b></span></div>
</div>
<div>
<ul>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Not consuming enough energy (calories)</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Not getting enough nutrients</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Digestive issues</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Anorexia/Bulimia</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Excessive exercise</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Allergies</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Stress</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Crohn's and Celiac Disease (gut issues)</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Mal-absorption of nutrients</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">High thyroid</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Medication side effects</span></li>
</ul>
<div>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b><br /></b></span></div>
<div>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Tips to manage weight:</b></span></div>
</div>
<div>
<ul>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Detox/Cleanse: A detox is not the same as fasting and should not be a calorie restriction diet</span></li>
<ul>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Feed your liver: The liver is an organ with many important functions such as making enzymes, making proteins, making bile (helps digest fats), detoxifying chemicals, detoxifying drugs and alcohol, filters about 95% of microbes and toxins from the bloodstream, and regulates blood sugar</span></li>
<ul>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Increase protein: eggs, meats, yogurt, nuts, seeds, legumes</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Increase bitter foods: arugula, dandelion greens, chard, raw cacao powder</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Increase greens: leafy greens, sea vegetables</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Increase sour foods: sauerkraut, vinegars, lemon juice</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Increase herbs and spices: parsley, cilantro, licorice root, cinnamon</span></li>
</ul>
</ul>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Regulate blood sugar: Weight gain around the waist is usually a blood sugar issue</span></li>
<ul>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Decrease gluten-containing grains and sugar intake (refined carbohydrates)</span></li>
<ul>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Eat gluten-free grains: amaranth, millet, quinoa, brown rice</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Avoid tropical fruits (banana, pineapple, mango) because they are very high in sugar, stick to berries</span></li>
</ul>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Increase non=starchy vegetables: greens, greens, and more greens</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Increase healthy fats: coconut oil, nuts, seeds, nut butters, olive oil</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Increase protein: protein at every meal is important, especially at breakfast (Ideally within an hour of waking up)</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Increase fiber: legumes (good source of fiber and protein). flax seeds, chia seeds, vegetables</span></li>
</ul>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Increase metabolism</span></li>
<ul>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Cinnamon</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Cardamom</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Green Tea</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Ginger</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Garlic</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Apple Cider Vinegar</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Sea Vegetables</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Cumin and Curry Powder</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Hot Peppers (Cayenne)</span></li>
</ul>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Exercise daily</span></li>
<ul>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Exercising in the morning is best because training hard at night messes up cortisol balance and can cause you to hang on to weight</span></li>
</ul>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Get enough sleep!</span></li>
<ul>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Aim for 7-8 hours of sleep each night</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Lack of sleep leads to cravings and overeating</span></li>
</ul>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Stay hydrated</span></li>
<ul>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Water</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Herbal teas</span></li>
</ul>
</ul>
<div>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b><br /></b></span></div>
<div>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Sources</b></span></div>
</div>
<div>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b><br /></b></span></div>
<div>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Bauman College Workbook, Spring 2012</span></div>
<div>
<br /></div>
Giovanna Garciahttp://www.blogger.com/profile/18358849952479949236noreply@blogger.com1tag:blogger.com,1999:blog-5325213092144516788.post-69223132570632989572012-08-20T07:00:00.000-07:002012-10-17T09:57:35.397-07:00Breakfast On The Go<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">We've all heard it before, breakfast is the most important meal of the day. It really is! This is where you have the chance to get important nutrients in and set the stage for the rest of the day. Do you want to start your day off with a good quality, balanced meal or with a blood sugar spike, followed by a crash?</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Most American breakfast foods are high in sugar and refined carbohydrates, high in caffeine, low in nutrients, and don't provide sufficient energy to sustain us through the morning. A good breakfast should be nutrient-dense and should balance blood sugar. A protein-based breakfast is key in order to sustain energy and stay full longer. Protein sources include: eggs, plain yogurt, cheese, nuts, nut butters, seeds, meats, and protein powders (Without genetically modified ingredients or sugar additives. If it contains soy-lecithin, look for "non-GMO"). </span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Breakfast can be anything you want it to be as long as it has the right ingredients. Try h</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">aving left overs for breakfast (keeping portion size in mind)</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> if you're not big on "breakfast foods." For example, a green salad with fish or chicken is a great option.</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">My favorite way to start the day is with a high nutrient smoothie. It's the fastest and easiest way for me to get everything I need in the morning. I choose a source of protein and throw in some herbs, vegetables, fruit, and spices to make a delicious meal. </span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Liquids are also easier to digest than solid foods, so it's not a bad idea to give your digestive system a break every now and then. </span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Below are some smoothie recipes to try. </span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Don't be afraid to play with ingredients and get creative to </span><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">accommodate your tastebuds. </span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<b><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Strawberry, Spinach, and Chia Smoothie</span></b><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzFwqewd58vpeBb3XCf1xaaQYmrq3F37HUyz4HUZAV_M3XjLuUibNiNHoQLGEw2jOBjTJnyiXJh8qSKu2NTVaXkmSgZGP-xcSFyd7TKLfX-rg_r5mv9OTAyeUZt3J2_opQdTT6xUz8teiq/s1600/IMG_4263.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><img border="0" height="256" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzFwqewd58vpeBb3XCf1xaaQYmrq3F37HUyz4HUZAV_M3XjLuUibNiNHoQLGEw2jOBjTJnyiXJh8qSKu2NTVaXkmSgZGP-xcSFyd7TKLfX-rg_r5mv9OTAyeUZt3J2_opQdTT6xUz8teiq/s320/IMG_4263.JPG" width="320" /></span></a></div>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Ingredients:</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1/2 cup kefir or yogurt</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1/4 - 1/2 cup almond milk or water</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">5 ice cubes</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 cup spinach</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">3/4 cup strawberries</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1/2 cup cilantro</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 large hard boiled egg</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 Tablespoon chia seeds</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 teaspoon cinnamon</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 Tablespoon ground flax seeds</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">pinch sea salt</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Procedure:</span><br />
<ol>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Place all ingredients in a blender and blend until smooth. Enjoy!</span></li>
</ol>
<br />
<b><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Almond Butter, Cacao, and Kale Smoothie</span></b><br />
<b><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></b>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Ingredients:</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/2 cup yogurt or kefir</span><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1/2 cup almond milk or water (less for a thicker smoothie)</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">5 ice cubes</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1/2 cup berries </span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">(blueberries, blackberries, raspberries, strawberries)</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 cup kale</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">2 celery stalks</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 1/2 Tablespoon almond butter</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 Tablespoon raw cacao powder</span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 teaspoon cinnamon</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1/2 teaspoon vanilla extract</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">pinch sea salt</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Procedure:</span><br />
<ol>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Place all ingredients in a blender and blend until smooth. </span></li>
</ol>
<div>
<b><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></b><b><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"> Beet, Cucumber, and Avocado Smoothie </span></b><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">(Tastes better than it sounds, I promise)</span></div>
<div>
<b><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></b></div>
<div>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Ingredients:</span></div>
<div>
<br /></div>
<div>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">3/4-1 cup almond milk or water</span></div>
<div>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">4-5 ice cubes</span></div>
<div>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1/2 cup steamed beets</span></div>
<div>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 cup leafy greens (kale, spinach, arugula, chard, dandelion)</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1/2 cucumber</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 scoop protein powder (protein powder of choice: pea, hemp, brown rice, whey)</span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/4 avocado</span></div>
<div>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 teaspoon vanilla extract, more to taste</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1/2 teaspoon cinnamon</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">pinch sea salt</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Procedure:</span><br />
<ol>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Place all ingredients in a blender and blend until smooth. </span></li>
</ol>
</div>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Author: </span><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Giovanna Garcia, Natural Chef</span><br />
<br />
<br />
<br />Giovanna Garciahttp://www.blogger.com/profile/18358849952479949236noreply@blogger.com0tag:blogger.com,1999:blog-5325213092144516788.post-2256749762101120312012-08-09T08:03:00.001-07:002012-08-13T21:43:08.725-07:00Sauté the healthy way<br />
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Healthy sauté is a way of sautéing without the use of a fat, such as olive oil, that could potentially get damaged (rancid) by heat. The sautéing is done with vegetable or chicken broth and still makes the food to taste great. The olive oil can be drizzled over after to preserve its good flavor and nutritional value. This method can be used with any vegetable or meat. </span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;"><br /></span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">I personally love this cooking method and use it with mostly everything. I don't harm my body by eating rancid fats and I add healthy fats such as </span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">such as avocado, nuts, seeds, and olive oil (without heating) after I'm done sautéing. To learn more about healthy fats and fats becoming rancid when heated click here: <a href="http://apurifiedlife.blogspot.com/2012/05/choosing-fats.html" target="_blank">http://apurifiedlife.blogspot.com/2012/05/choosing-fats.html</a></span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;"><b><br /></b></span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;"><b>Ingredients:</b></span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;"><b><br /></b></span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Any vegetable or meat of your choice cut into bite size pieces. </span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;"><b><br /></b></span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;"><b>Procedure:</b></span></div>
<ol style="list-style-type: decimal;">
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">In a stainless steel pan, heat 2 Tablespoons unsalted vegetable or chicken broth over medium heat. </span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">When broth begins to bubble, add onion and sauté, stirring frequently, for about 3 minutes.</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Add other ingredients such as garlic, ginger, or chicken, and continue stirring for another few minutes. </span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Add other vegetables of your choice and cook for an additional 3-4 minutes, or until tender and all ingredients are cooked through. </span></li>
</ol>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="letter-spacing: 0.0px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;"><b>Notes:</b></span></span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
</div>
<ol>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">You can add another Tablespoon of broth at any time throughout the cooking if it evaporates completely and food starts to stick to the pan. </span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">If not using onion in your sauté, just skip that second step and add the vegetable(s) of your choice instead. </span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Visual signs of knowing that chicken is cooked through is that meat is no longer pink when cut into with a knife.</span></li>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;"><b>Author:</b></span></span></span></div>
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<span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Adapted from World’s Healthiest Foods www.whfoods.com</span></span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5LEGaGFZ9rjlXSy9TeyD21c11QrRoSei1QBWVhuTfQrE8uuymi4SOoD6xxp2hDspjKVOXKbHWl2gsd6xpo07ne3eaUYf7h7e7iW93lqPbTlmPfEMsgMK-ziZU_UVrls_1l38An7YTCr1F/s1600/IMG_2070.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5LEGaGFZ9rjlXSy9TeyD21c11QrRoSei1QBWVhuTfQrE8uuymi4SOoD6xxp2hDspjKVOXKbHWl2gsd6xpo07ne3eaUYf7h7e7iW93lqPbTlmPfEMsgMK-ziZU_UVrls_1l38An7YTCr1F/s320/IMG_2070.JPG" style="cursor: move;" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px; padding-top: 4px; text-align: center;">Healthy sautéed onion, eggplant, red bell peppers, and chicken with curry powder over spinach<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqTlR_A9dQMJbWWTRI43aV-F12nqk7SviCHYtglAfBmObYPRxoAApv3nqWUV_R94QliJxapHw78B3cXP5-LkPukJ3Kj1iSsFxp1DstLN5-z7GFVzxusQFDcditvE2O81eY2YqWq7xI-viA/s1600/IMG_1915.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="217" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqTlR_A9dQMJbWWTRI43aV-F12nqk7SviCHYtglAfBmObYPRxoAApv3nqWUV_R94QliJxapHw78B3cXP5-LkPukJ3Kj1iSsFxp1DstLN5-z7GFVzxusQFDcditvE2O81eY2YqWq7xI-viA/s320/IMG_1915.JPG" style="cursor: move;" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px; padding-top: 4px; text-align: center;">Healthy sautéed garlic, zucchini, mushrooms, brussels sprouts, and tomatoes drizzled with olive oil with quinoa on the side</td></tr>
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Giovanna Garciahttp://www.blogger.com/profile/18358849952479949236noreply@blogger.com0tag:blogger.com,1999:blog-5325213092144516788.post-85670813085204020912012-08-07T07:00:00.000-07:002012-10-25T10:46:20.883-07:00Don't be fooled by food labels - What to look for<div class="separator" style="clear: both; text-align: center;">
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We often think we're buying the right thing because we purchase foods with labels such as "All-natural," "organic," "free of pesticides," "cage-free," and "hormone-free." Be mindful that marketers will write anything they can in order to get you to buy their product. There are specific labels that you should be looking for and organic is one of the most important. In order to know if a food is actually organically produced, it must carry the "USDA Certified Organic" label. This label ensures that the food has been inspected and follows the food safety regulations of the USDA (United States Department of Agriculture).<br />
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The term "organic" means that a food is free of pesticides, hormones, and antibiotics. Choosing organic produce and meats is essential in order to get the highest nutritional value. Conventional foods are filled with pesticides, hormones, antibiotics, and are genetically modified. Eating these foods can lead to nutrient deficiencies and inhibit the ability of our body to absorb nutrients. By eating organic we are not only getting the most we can from what we are putting into our body, but maintaining soil health and supporting that animals are treated with respect. Buying organic foods might be pricier, but in the long run, it will keep you from having to spend on medications and medical bills due to diseases caused by food.</div>
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There are some exceptions when it comes to produce of what you can get by without purchasing organic, but it is highly recommended to always pay the organic dollar for animal products because these are the ones that are most chemically altered and harmful to our health. So don't deprive yourself from the nutrients you need by purchasing conventionally grown meats and dairy products.<br />
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<b><span class="Apple-style-span" style="font-size: large;">"Choose local, chemical free, organic, and delicious foods. You'll feel the benefits and will have peace of mind and body as a consequence" -Ed Bauman, M. Ed., Ph.D</span></b><br />
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Here are some general guidelines for purchasing good quality meats and produce:<br />
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<b>Chicken</b><br />
<b><br /></b>
Purchasing the best quality chicken can be a challenge. A chicken that is labeled organic can simply mean that whatever it was fed (usually grains and soy) was organic. Although you want to look for chickens that are raised on pasture, chickens that are fed organically grown grains and soy still provide more nutrients and better health benefits than those that are not fed organic. Organic chicken can be hard to find and a lot of times what is labeled organic still doesn't necessarily mean it meets other requirements you want to look for.<br />
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Now a days, the way conventional chickens are raised is completely inhumane and sad. They are being fed genetically modified grains and kept in tight spaces which makes them stressed and messes with their immune system. This leads to farmers giving them antibiotics in order for them to not get sick and spread any disease to the other chickens. Once the chickens are slaughtered, they are dunked in iced-cold water combined with chlorine and other chemicals to speed up the temperature reduction of the chicken.<br />
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With all this said, there are many factors to consider when purchasing chicken. Reading labels carefully is very important because statements on the packaging can be misleading. Make sure to look for the proper wording of certain statements. For example, "antibiotic-free," "cage-free," and "all-natural" don't mean the same as "raised without antibiotics," "free-range," and "organic."<br />
<br />
Here is what to look for when purchasing chicken:<br />
<ul>
<li>Organic</li>
<li>Free-range</li>
<li>Raised without antibiotics</li>
<li>Hormone-free</li>
<li>Air-chilled</li>
</ul>
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It might be hard to find chicken with all of these factors, but try to at least always purchase organic. </div>
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<b>Eggs</b><br />
<b><br /></b>
Look for:<br />
<ul>
<li>Organic</li>
<li>Pasture-raised</li>
<li>Hormone free</li>
<li>Free-range</li>
</ul>
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Note: Remember that "cage-free" is not the same as "free-range."<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjTcJLQGw8Bi9YWlJX7hE-EtAqEwBSo1vvZThYllEj3qgMrGJOa9LdYGUp3o1I8Ck-3d30Bv4HjpvW6Kipeh2awtziROfzqJAzNleLEUOAz4DxGrd4sXzvrFmFl06VeNeZvHTyDozwNHZt/s1600/IMG_2927.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjTcJLQGw8Bi9YWlJX7hE-EtAqEwBSo1vvZThYllEj3qgMrGJOa9LdYGUp3o1I8Ck-3d30Bv4HjpvW6Kipeh2awtziROfzqJAzNleLEUOAz4DxGrd4sXzvrFmFl06VeNeZvHTyDozwNHZt/s320/IMG_2927.JPG" width="216" /></a></div>
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<span class="Apple-style-span" style="font-size: x-small;">Organic, pasture-raised eggs</span></div>
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<b>Meat and Dairy </b></div>
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Like chicken, they way cattle is raised in industrial farms is unnatural and inhumane. Naturally, cattle should be fed grass, but industrial farms feed their cattle genetically modified grains and soy because it is cheaper and fattens the animals faster. </div>
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The first compartment of a cow's stomach is called a rumen. The rumen is designed to breakdown plant-based foods (grass). When ruminants (animals such as cattle, sheep, goats, bison) are constantly fed grains and soy, they become physically stressed and develop health disorders that ranchers then try to fix by introducing chemicals and antibiotics. These antibiotics and other drugs are present in the meats and dairy products we buy and put us at high risk of developing disease as well. </div>
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Meats and dairy products from animals that are fed organic plant foods are shown to have an overall higher nutritional profile. Dairy products include milk, cheese, and yogurt. </div>
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Here is what to look for when purchasing meats and dairy products:</div>
<div>
<ul>
<li>Organic</li>
<li>Grass-fed and grass-finished (The term "grass-fed" can sometimes be misleading because cattle that is fed grass for half of its life and grains for the other half can still be labeled "grass-fed." Look for the term "grass-finished" in order to reassure it was only fed grass. Be sure to ask your butcher for help if not labeled)</li>
</ul>
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To learn more about grass-fed meats, dairy and eggs visit Eat Wild - <a href="http://www.eatwild.com/">www.eatwild.com</a> and Michael Pollan's website - <a href="http://www.michaelpollan.com/">www.michaelpollan.com</a></div>
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<b>Fish</b><br />
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Choosing sustainable seafood is always the best choice. Seafood that comes from fisheries that meet sustainable seafood standards assures that the fish populations are healthy and that the fish is being caught or farmed in a way that is friendly to the environment. So not only are you getting good sources of omega-3 fatty acids and protein, but you are supporting healthy oceans when you purchase sustainable seafood.<br />
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Depending on the species, some seafood is better wild-caught and some is better farmed.<br />
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Here are the best choices to make when purchasing seafood:<br />
<ul>
<li>Catfish - U.S. farmed</li>
<li>Pacific Halibut - U.S. Pacific, wild-caught</li>
<li>King Salmon - Alaskan, wild-caught</li>
<li>Rainbow Trout - U.S. farmed</li>
<li>Albacore Tuna - U.S. troll/pole</li>
<li>Tilapia - U.S. farmed</li>
<li>Scallops - Worldwide, farmed</li>
<li>Sole - Pacific, wild-caught</li>
<li>Atlantic Cod - Iceland, Northeast Arctic, hook-and-line</li>
</ul>
To learn more about sustainable fish and recommendations visit Monterey Bay Aquarium Seafood Watch- <a href="http://www.seafoodwatch.org/">www.seafoodwatch.org</a><br />
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<b>Produce</b><br />
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Fruits and vegetables are best when organic, but the level of pesticides varies in conventionally grown and some are safer than others.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7v32-OtzLn3wf-N9Nhjs_5Cnx8CUiKAelyajAiIuhm-c6CQ8gBuoXVggVvCQAHrJz2n61GjTOE70k6H5rEXNvHC2qamomlD8mDVN2YZnL02qzUmBG7WGXpVF6zLkDWGRRPACm_ocnBx8W/s1600/IMG_2484.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7v32-OtzLn3wf-N9Nhjs_5Cnx8CUiKAelyajAiIuhm-c6CQ8gBuoXVggVvCQAHrJz2n61GjTOE70k6H5rEXNvHC2qamomlD8mDVN2YZnL02qzUmBG7WGXpVF6zLkDWGRRPACm_ocnBx8W/s320/IMG_2484.jpg" width="282" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ferry Plaza Saturday Famers' Market</td></tr>
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Here are what environmental workers call the "Dirty Dozen" which are highest in pesticides and should always be purchased organic:<br />
<ol>
<li>Apples</li>
<li>Celery</li>
<li>Strawberries</li>
<li>Peaches</li>
<li>Spinach</li>
<li>Nectarines</li>
<li>Grapes</li>
<li>Sweet Bell Peppers</li>
<li>Potatoes (white)</li>
<li>Blueberries</li>
<li>Lettuce</li>
<li>Kale/Collard Greens </li>
</ol>
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Here are the "Clean 15" which are lowest in pesticides and are safe to be purchased conventionally grown:</div>
<div>
<ol>
<li>Onions</li>
<li>Corn (non-GMO)</li>
<li>Pineapples</li>
<li>Avoado</li>
<li>Asparagus</li>
<li>Sweet Peas</li>
<li>Mangoes</li>
<li>Eggplant</li>
<li>Cantaloupe</li>
<li>Kiwi</li>
<li>Cabbage</li>
<li>Watermelon</li>
<li>Sweet Potatoes</li>
<li>Grapefruit</li>
<li>Mushrooms</li>
</ol>
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To learn more about organic foods and a yearly updated list of the "Shopper's Guide" visit The Environmental Working Group news - <a href="http://www.foodnews.org/">www.foodnews.org</a> or <a href="http://www.ewg.org/">www.ewg.org</a></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgccQPrSMfDFv3UcC9R7EgC8iwwXgRoM_Wy0s32FAzgE09eLxroC8pQcqv-JndCuolY8Iq5vjhTFlpZ8_Xx0e7G6ET1iidUTQl_Vtttew0AC5sMCtnSNWYj15qrA7msfrkUDs_KPIdXmUap/s1600/IMG_2616.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgccQPrSMfDFv3UcC9R7EgC8iwwXgRoM_Wy0s32FAzgE09eLxroC8pQcqv-JndCuolY8Iq5vjhTFlpZ8_Xx0e7G6ET1iidUTQl_Vtttew0AC5sMCtnSNWYj15qrA7msfrkUDs_KPIdXmUap/s320/IMG_2616.jpg" style="cursor: move;" width="215" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px; padding-top: 4px; text-align: center;"><span class="Apple-style-span" style="font-size: x-small;">Amy and I visiting Earl's Organic Produce Market</span></td></tr>
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<b>Soy</b><br />
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Due to their low cost, most soy products are unrefined and genetically modified.<br />
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Here is what to look for when purchasing soy products:<br />
<br />
<ul>
<li>Organic</li>
<li>Non-GMO (non-genetically modified organism)</li>
<li>Unrefined and Fermented</li>
</ul>
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Fermented soy products are:</div>
<div>
<ul>
<li>Tempeh</li>
<li>Miso</li>
<li>Tamari/Shoyu</li>
<li>Tofu (Not always fermented)</li>
</ul>
</div>
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Purchasing local, organic, and sustainable foods will always guarantee you the best health. Stay healthy.</div>
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<b>Sources</b><br />
<b><br /></b>
Natural Chef Training Program Textbook, Bauman College, Spring 2012<br />
<b><br /></b>Giovanna Garciahttp://www.blogger.com/profile/18358849952479949236noreply@blogger.com1tag:blogger.com,1999:blog-5325213092144516788.post-82118668664393845782012-07-26T10:50:00.004-07:002012-10-17T09:59:17.818-07:00Almond Pulp Crackers<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Don't know what to do with that left over almond pulp from making almond milk? Here are some ideas. There are lots of ways you can use the remaining pulp without sending it to waste. You can use a dehydrator to make almond flour and use it in baking, make dips with it, make crackers, or simply sprinkle it on your salad or throw it in your smoothie. If you're not planning on using the pulp right away, you can freeze it and use it at a later time. </span><br />
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">My favorite way to use the left over pulp is to make crackers with it. These crackers are a great high-fiber snack and are vegan, gluten-free, and dairy-free. Enjoy them with some cheese, hummus, or your choice of spread. </span><br />
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>Ingredients</b></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b><br /></b></span>
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 cup firmly packed almond pulp (or however much you have leftover from <a href="http://apurifiedlife.blogspot.com/2012/05/homemade-almond-milk.html" target="_blank">Almond Milk Recipe</a>)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">2 Tablespoons ground flax seeds</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 Tablespoon extra virgin coconut oil (melted)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 Tablespoon cilantro, finely chopped</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/2 teaspoon curry powder</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/2 teaspoon sea salt</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/4 teaspoon ground black pepper</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>Procedure</b></span><br />
<ol>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Preheat oven to lowest temperature possible (mine only goes as low as 170 F)</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Combine all ingredients in a large bowl and press into a ball</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Transfer "dough" to a baking sheet lined with parchment paper and roll out to 1/4 inch thickness</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Cut dough into squares with a knife or pizza cutter</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Bake for about 17 hours, or until crunchy (I leave them in the oven overnight)</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Let crackers cool completely on baking sheet before serving</span></li>
</ol>
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>Notes</b></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b><br /></b></span>
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Get creative and use your favorite herbs and spices to create different flavors. </span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b><br /></b></span>
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Store crackers in a cool, dry place. They will only keep for about 4 days (Trust me, they'll be gone sooner than that)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b><br /></b></span>
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>Sources</b></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b><br /></b></span>
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Adapted from Elana's Pantry www.elanaspantry.com</span>Giovanna Garciahttp://www.blogger.com/profile/18358849952479949236noreply@blogger.com0tag:blogger.com,1999:blog-5325213092144516788.post-29918261042442761392012-07-09T20:52:00.000-07:002012-07-16T18:07:52.698-07:00Quick workouts for the busy lifestyleWe all know choosing the right foods is a huge part of living a healthy lifestyle, but it's not the only important factor. Proper nutrition along with physical activity are key components to living a long, happy, and healthy life. Physical activity is not only good for weight management, but it also lowers the risk of obesity, diabetes, heart disease, cancer, and depression.<br />
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The recommendation for an adult is <u>at least</u> 30 minutes of moderate physical activity per day for maintaining current weight, and 60 minutes per day for weight loss (along with a healthy diet).<br />
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A workout can consist of a cardiovascular exercises, strength training exercises, flexibility exercises, or a mixture of all three. Cardiovascular exercises include brisk walking, running, bicycling, dancing, swimming, jumping, and many others. Strength training exercises are those that use weight or resistance to make muscles work harder and get stronger such as full-body circuits, ab workouts, weight lifting, etc. Flexibility exercises are those that include stretching or range-of-motion like yoga, pilates, or tai chi. Ideally, all these workouts should be combined in order to get the most health benefits. It's important to mix it up because our body can get used to the same type of workout if done consistently, and after some time, won't provide the same results. Also, a variety of these type of exercises and/or workouts will most likely keep you motivated and won't get boring. It's a good way to keep your body challenged and your mind engaged.<br />
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Being active doesn't require a gym membership or lots of fitness equipment. The point is to get your heart rate up and keep it up for 30-60 minutes at a time. So get some exercise clothes on, grab a water bottle, and you're good to go!<br />
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I've created a list of exercises that don't require a lot of equipment and can be combined to create a quick workout or circuit to get your heart beat going for 30 minutes or more at home, at the park, at the gym, or even at work during a break. Pick about 4 of these exercises, do 15-20 repetitions of each, then repeat. You can do about 3 cycles of this and then choose another 3-4 exercises and do the same until you reach at least 30 minutes (and hopefully break a sweat):<br />
<br />
- Jump rope<br />
- Sprints<br />
- Lunges<br />
- Squats<br />
- Jump squats and/or lunges<br />
- Run/jog in place<br />
- Run in place bringing knees up<br />
- Jumping jacks<br />
- Mountain climbers<br />
- Plank<br />
- Ab crunches<br />
- Side reaches for obliques<br />
- Tricep dips<br />
- Push ups<br />
- Run up and down stairs<br />
<br />
I know it's sometimes hard to set aside 30-60 minutes of your day to workout, but being active doesn't need to be something to stress about rather than part of your every day life (because it will make you feel great!). If you absolutely cannot make time to workout during the day, there are small changes that can be made to your every day routine that can add up to at least 30 minutes of physical activity. Some tips are:<br />
<br />
- Walk or bike to work/school/gym or at least anywhere within 2 miles<br />
- Park further away from building entrance<br />
- Take the stairs instead of the elevator<br />
- Go on a walk during your lunch break (after eating, of course)<br />
- Dance when you're stuck in traffic (my favorite!)<br />
<br />
For weight loss, the foods you eat are just as important as physical activity. The amount of calories that you burn needs to be higher than the amount of calories you consume. Finding a balance between the right foods and physical activity is important for optimal health. Natural, whole foods are usually lower in calories and provide the nutrients your body needs to have energy and function properly. Avoid consuming high-fat and high-sugar drinks and foods that don't provide any nutrients such as soft drinks, fast-food, candies, and chips or other snack foods.<br />
<br />
Get moving!<br />
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<br />Giovanna Garciahttp://www.blogger.com/profile/18358849952479949236noreply@blogger.com0tag:blogger.com,1999:blog-5325213092144516788.post-33102063452296981962012-06-13T13:53:00.000-07:002012-06-13T13:53:16.712-07:00Pantry Essentials<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-family: Times;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">In order to cook healthy you need to have healthy ingredients to choose from.</span></span><span class="Apple-style-span" style="font-family: Times;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> I've created a table to help. Eating a variety of these foods every day will ensure that you are getting all the nutrients your body needs. Purchase foods organic when possible for the highest nutritional value. Feel free to print this out and keep it somewhere handy for when you go to the grocery store. Happy shopping!</span></span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgm1FDf_AHrPL_WYG4_RLPKs56V7pnn8WohBZUwPVuLTbp61d0SLH_WSKsHgRnGs7EKbs8cxpS4tjwz2rmdphyphenhyphenvht8QC25Vj4wsYHExE3e3Cf5QsWcGNkhGF9krbK_d338ULvBdy2WsCGvc/s1600/IMG_2383.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgm1FDf_AHrPL_WYG4_RLPKs56V7pnn8WohBZUwPVuLTbp61d0SLH_WSKsHgRnGs7EKbs8cxpS4tjwz2rmdphyphenhyphenvht8QC25Vj4wsYHExE3e3Cf5QsWcGNkhGF9krbK_d338ULvBdy2WsCGvc/s320/IMG_2383.JPG" width="320" /></a></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"><b>Food</b></span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"><b>Types</b></span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"><b>Servings</b></span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"><b>Nutritional Benefits</b></span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"><b>Healthy Fats/Oils and Nuts/Seeds </b>(raw or dry roasted)</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Walnuts</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Pecans</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Almonds</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Hazelnuts</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Brazil nuts</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Cashews</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Pistachios</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Sesame seeds</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Chia seeds</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Sunflower seeds</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Flax seeds</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Pumpkin seeds</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Nut butters</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Tahini</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Extra Virgin Coconut Oil</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Extra Virgin Olive Oil</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">2-3 servings per day</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"></span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">A serving of nuts and seeds is 2 Tablespoons </span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">A serving of fats/oils is 1 Tablespoon</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Nuts and seeds are good sources of essential fats (Omega-3 and Omega-6), vitamin E, protein, B vitamin, beta carotene, minerals, and folic acid</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"></span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Soaking nuts and seeds helps digest them better and increases nutrient availability</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"></span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Coconut oil reduces inflammation, aids digestion and metabolism, and decreases risk for heart disease, diabetes and cancer</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"><b>Whole Grains</b></span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px; text-decoration: underline;">Gluten-Free:</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Quinoa</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Millet</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Amaranth</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Buckwheat</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Teff</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Rice (Brown rice, Jasmine, Short grain, Long grain, Wild)</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"></span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px; text-decoration: underline;">Contain Gluten:</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Wheat</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Rye</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Spelt</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Barley</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Oats (oats don't contain gluten, but are usually always cross-contaminated with other gluten containing grains unless gluten-free certified)</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">1-3 servings per day</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"></span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">A serving is 1/2 cup cooked</span></div>
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<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 406.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 78.8px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Whole grains provide complex carbohydrates and fiber</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"></span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Gluten-free grains are hypoallergenic and provide B vitamins and magnesium to help with digestion and balance blood sugar</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"></span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Gluten-containing grains can be inflammatory and hard on digestion</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"></span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Soaking or rinsing grains before cooking helps their digestion</span></div>
</td>
</tr>
<tr>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 462.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 93.2px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"><b>Spices and Condiments</b></span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 462.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 169.1px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Unrefined sea salt</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Peppercorns</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Tamari, low salt</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Vanilla, pure </span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Miso</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Nutritional yeast</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Dijon Mustard</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Apple Cider vinegar</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Balsamic vinegar</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Cayenne</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Paprika</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Cacao powder (raw)</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Sea Vegetables (Nori, Sea Palm, Dulse, Agar flakes, Kombu, Wakame, Hijiki, Arame)</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"></span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px; text-decoration: underline;">Dried herbs:</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Bay</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Cinnamon</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Cumin</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Oregano</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Pepper (Paprika, Cayenne) </span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Turmeric</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"></span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px; text-decoration: underline;">Fresh herbs:</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Basil</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Thyme</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Cilantro</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Dill</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Ginger root</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Parsley</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Rosemary</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Mint</span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 462.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 81.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">2-4 servings per day</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"></span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">A serving is 1 teaspoon - 1 Tablespoon</span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 462.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 78.8px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Spices and herbs add flavor and boost metabolism</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"></span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Sea vegetables provide amino acids (building blocks of protein), vitamin E, B vitamins, fiber, and minerals</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"></span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Nutritional yeast provides B vitamins, amino acids, and minerals</span></div>
</td>
</tr>
<tr>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 196.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 93.2px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"><b>Dairy </b>(Choose organic and grass-fed. Choose whole, low-, or non- fat without any additives)</span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 196.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 169.1px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Raw dairy</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Yogurt (live)</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Goat cheese or yogurt (live)</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Cottage cheese</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Kefir</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Mozzarella</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Parmesan</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Romano</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Feta</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;"><br /></span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 196.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 81.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">1-2 servings per day</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"></span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">A serving of cheese is 1 ounce</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"></span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">A serving of yogurt is about 4-6 ounces</span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 196.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 78.8px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Dairy are a great source of protein and calcium</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"></span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Calcium-rich foods help immune system, fat metabolism, and protect against bone damage and breast cancer</span></div>
</td>
</tr>
<tr>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 252.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 93.2px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"><b>Dried Legumes and Soy</b> (Choose soy products that are fermented and non-GMO)</span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 252.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 169.1px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Garbanzo beans</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Black beans</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Pinto beans</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Adzuki beans</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Mung beans</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Kidney beans</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Navy beans</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Cannellini beans</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Fava beans</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Lima beans</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Split peas</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Lentils</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Soy beans (Edamame)</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Tempeh</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Tofu</span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 252.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 81.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">1-2 servings per day</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"></span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">A serving is 1/2 cup cooked</span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 252.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 78.8px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Legumes are rich in fiber and complex carbohydrates</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"></span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">25% of their calories come from protein</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"></span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Darker legumes contain antioxidants</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"></span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Soak legumes overnight before cooking to reduce gas</span></div>
</td>
</tr>
<tr>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 196.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 93.2px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"><b>Meats </b>(Choose organic, pasture-raised [grass-fed, not grain-fed] lean meat and poultry; free of hormones, antibiotics, and nitrates)</span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 196.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 169.1px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Chicken</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Turkey</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Lamb</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Beef</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Eggs, high in Omega-3(organic and pasture-raised)</span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 196.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 81.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">1-3 servings per week</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"></span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">A serving is 3-4 ounces</span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 196.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 78.8px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Animal foods are a very good source of protein and also provide some vitamins and minerals </span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"></span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Eggs boost brain health, reduce inflammation, and provide heart health</span></div>
</td>
</tr>
<tr>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 112.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 93.2px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"><b>Cold-Water Fish</b> (Choose high in Omega-3, low mercury)</span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 112.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 169.1px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Salmon (wild caught)</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Scallops</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Tilapia</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Ahi Tuna</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Cod, Halibut</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Sole</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Tilapia (farmed in the U.S.)</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Trout</span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 112.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 81.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">1-3 servings per week</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"></span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">A serving is 3-4 ounces</span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 112.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 78.8px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Seafood is rich in protein, minerals, and essential fats (Omega-3)</span></div>
</td>
</tr>
<tr>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 630.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 93.2px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"><b>Vegetables </b>(Choose fresh, organic, seasonal, and locally grown)</span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 630.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 169.1px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px; text-decoration: underline;">Leafy:</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Arugula</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Bok choy</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Kale</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Collards</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Napa cabbage</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Cabbage, red/green</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Broccoli sprouts</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Brussels sprouts</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Mustard greens</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Chard, Swiss</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Leaf lettuce</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Spinach</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Mesclun salad mix</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Romaine lettuce</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Watercress</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"></span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px; text-decoration: underline;">Crunchy and Starchy:</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Broccoli</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Radish</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Daikon</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Cauliflower</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Beets</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Carrots</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Pumpkin</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Bell pepper, green/red/yellow</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Cucumber</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Celery</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Zucchini</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Summer squash</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Green beans</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Yam</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Sweet potatoes</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Mushrooms (button, crimini, enoki, maitake, oyster, portobello, shiitake)</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Burdock</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Asparagus </span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Artichoke</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Parsnip</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Peas, sugar snap</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Peas, green</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Tomatoes</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;"><span style="letter-spacing: 0px;"></span>Fennel</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Jicama</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Onions, red/yellow</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Garlic</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Leeks</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Scallions</span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 630.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 81.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">5-6 servings per day</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"></span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">A serving is 1 cup raw or 1/2 cup cooked</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;"><br /></span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 630.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 78.8px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Vegetables provide fiber, vitamins, and minerals that aid digestion, immune system, growth and development, and bone health</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"></span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Vegetables with the highest pesticide contamination (should be purchased organic) are: Bell peppers</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Celery</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Spinach</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Lettuce</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Potatoes</span></div>
</td></tr>
<tr>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 518.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 93.2px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"><b>Fruits</b> (Choose fresh, ripe, organic, and in season)</span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 518.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 169.1px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Blueberries</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Blackberries</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Cherimoya</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Cherries</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Cranberries</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Currants</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Figs</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Nectarines</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Grape, dark skin</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Plums</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Pomegranate</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Prunes</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Raisins</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Raspberries</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Rhubarb</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Strawberries</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Apricot</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Papaya</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Cantaloupe</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Kiwi</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Mango</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Nectarines</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Peach</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Persimmon</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Watermelon</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Oranges</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Kumquat</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Lemon</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Lime</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Grapefruit, pink</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Tangerine</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Apples</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Banana</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Pear</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Pineapple</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Plantain</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Quince</span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 518.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 81.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">2-3 servings per day</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"></span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">A serving is 1/2 cup or 1 medium piece of fruit</span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 518.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 78.8px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Fruits provide complex carbohydrates, vitamins, and minerals</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"></span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Fruits with the highest pesticide contamination (should be purchased organic) are: Peaches</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Apples</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Nectarines</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Strawberries</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Cherries</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Pears</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Grapes</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"></span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;"><br /></span></div>
</td>
</tr>
<tr>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 84.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 93.2px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"><b>Beverages</b></span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 84.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 169.1px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Filtered water</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Herbal tea</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Green tea</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Chai</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Vegetable juice</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Nut milk</span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 84.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 81.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<u><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Filtered water:</span></u></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">8-10 cups per day</span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;"><br /></span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<u><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Herbal tea:</span></u></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">2-4 cups per day</span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 84.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 78.8px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Beverages provide hydration and help detoxify </span></div>
</td>
</tr>
</tbody>
</table>
<br />
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<b><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Sources</span></b></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Natural Chef Textbook, Bauman College</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">www.whfoods.com </span></div>
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</div>Giovanna Garciahttp://www.blogger.com/profile/18358849952479949236noreply@blogger.com1tag:blogger.com,1999:blog-5325213092144516788.post-72871222662053196352012-05-28T18:20:00.002-07:002012-06-07T12:04:36.057-07:00Tips for Healthy Eating<h3>
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Hello everyone. Here are some tips for choosing healthy foods to eat. </span></h3>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1. <b>Color your plate.</b></span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Make sure to include a variety of colors on your plate throughout the day by trying different fruits, vegetables, legumes, and grains. Eating a variety of all of these natural foods will ensure that you are getting all the nutrients your body needs daily. </span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">2. </span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>Eat fresh foods.</b></span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Although snacking on a handful of raisins is better than a handful of chips, choosing fresh fruits and vegetables is always best. Most dried foods are packed with added sweeteners and preservatives. Choose fresh fruits and vegetables whenever possible but if eating dried fruits, make sure to choose ones that don't have any additives. These are hard to find, but are refrigerated in health food stores due to the lack of preservatives.</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">3. <b>Only buy food in a package if it's something you could make yourself.</b></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">I'm talking about foods such as breads and crackers that can be made at home but we don't always have the time and energy to make. These are okay to buy in a package, just make sure you read the ingredient list. If a packaged food has too many ingredients and/or ingredients that you can't even pronounce, then it is full of preservatives and additives that are not good for you. </span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Check out my post on reading a food package for more detailed information: <a href="http://apurifiedlife.blogspot.com/2012/05/whats-in-your-food-reading-food-package.html" target="_blank">http://apurifiedlife.blogspot.com/2012/05/whats-in-your-food-reading-food-package.html</a></span><br />
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">4. </span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>Don't be fooled by the packaging.</b></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Reading labels is important. Marketing is everywhere and words like "All-natural," "organic," "hormone free," and "no additives" on packages are just a way to get you to buy the product. Make sure to read everything on the package. Look for the USDA Organic label and read the ingredient list carefully to really know whether there are additives or not. Always know where your food comes from.</span><br />
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">5. </span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>Eat seasonal and local.</b></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Nature knows best. Our body needs to be nourished differently during every season of the year. Seasonal fruits and vegetables provide us with the nutrients we need. Due to food processing, all types of fruits and vegetables are available year round at the grocery store but it doesn't mean that they are in season or have good nutritional value. Foods in season are fresher, have more flavor, and have a higher nutritional value. Ideally, the best place to shop at is at your local Farmer's Market. Farmer's Market only provides what's in season. If you don't have one close by, make sure you opt to buy organic and seasonal from your health food store (ask if you don't know which ones are in season).</span><br />
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">6. </span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>If something can last months or years in your pantry, it's not real food.</b></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Natural/whole food is meant to be eaten fresh and spoils easily. If you have food in your pantry or refrigerator that lasts forever, then it's not natural and you shouldn't eat it. Just think of all the chemicals that are added to a food in order for it to last months or years without spoiling, not very appealing if you ask me.</span><br />
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">7.</span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b> Eat whole foods.</b></span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Whole foods provide the most nutrients and are meant to nourish the body. Most foods available are broken down and are not in their original form. Eating whole foods means eating the most natural form. A lot of times when something is fat free or low fat means that it is substituted with other ingredients like sugar or artificial sweeteners. It is important to read the labels (especially for dairy products) and make sure that there are no added sugars, otherwise, it is better to get the whole food form. Fat is a very important nutrient for the body and it is okay to consume natural whole fat products such as eating a whole egg (egg white and yolk) or eating full fat yogurt and cheese as long as portions sizes are kept small and there is awareness of other fat containing foods in the diet such as nuts/seeds, oils, and avocado. Everything in moderation. I used to be scared of full fat dairy products, but now that I am learning more about whole food and how important it is for health I'm no longer in a fat-free craze and am able to enjoy a whole egg or piece of cheese without thinking I'm eating something bad. I opt for choosing the best quality fats and if I decide to buy low-fat yogurt for example, I make sure it only has the live cultures and no additives. Also, m</span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">ake sure to get organic dairy and look for pasture-raised eggs and meats for the best quality. </span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">8. </span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>Balance your meals.</b></span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Take a look at your plate once you've served it. There should be a balance between carbohydrates, protein, and fat. If you're eating a bowl of oats with fruit, all you have there are carbohydrates and small amounts of protein from the oats, try adding dairy or nuts to get more protein and some fat. Keep in mind that fruits and vegetables are sources of carbohydrates also.</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">9. </span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>Plan ahead.</b></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Eating healthy is not easy and takes a lot of planning. Planning ahead is good for both snacks and meals. Have a healthy snack with you at all times to avoid going for something out of a vending machine when you're stuck at work/school. Small amounts of a left over meal is also a good snack to have. For meal planning, I usually cook my grains and/or legumes on Sunday night to have ready for the rest of the week and be able to prepare my meals faster. All I have to worry about then is chopping up my vegetables and cooking a piece of fish or chicken which usually takes no more than 20 minutes to prepare. Check out my post on healthy snacks for some ideas: <a href="http://apurifiedlife.blogspot.com/2012/04/happy-snacking.html" target="_blank">http://apurifiedlife.blogspot.com/2012/04/happy-snacking.html</a></span><br />
<b><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span></b><br />
<b><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Sources</span></b><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">The World's Healthiest Foods </span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><a href="http://whfoods.com/" target="_blank">http://whfoods.com</a></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Balanced bites <a href="http://balancedbites.com/" target="_blank">http://balancedbites.com</a></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Natural Chef Training Program, Bauman College</span>Giovanna Garciahttp://www.blogger.com/profile/18358849952479949236noreply@blogger.com3tag:blogger.com,1999:blog-5325213092144516788.post-20442640986858796302012-05-17T08:29:00.002-07:002012-06-20T18:03:33.561-07:00Homemade Almond Milk<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCfkUPmfbTwONJOF2vMu3hxOjKCRIz5lJM1eqLrV7Vh4ZP-wAF7WJ1L1PPUqNoMgacTAWq8-OnJ9rU7RzNtDLUhVnsPAXyrhoIubW0syDWctU3LHfLwATNe797ZQJl2o9EMZ2OiqMgzMqs/s1600/IMG_0548.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCfkUPmfbTwONJOF2vMu3hxOjKCRIz5lJM1eqLrV7Vh4ZP-wAF7WJ1L1PPUqNoMgacTAWq8-OnJ9rU7RzNtDLUhVnsPAXyrhoIubW0syDWctU3LHfLwATNe797ZQJl2o9EMZ2OiqMgzMqs/s320/IMG_0548.JPG" width="223" /></a></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Almond milk is a great dairy-free alternative if you have a lactose intolerance or simply like the taste better. Making your own at home is both fun and healthier because it doesn't have all the added sugars, oils, and preservatives that the store-bought ones do. It is low in calories and contains healthy fats, vitamins, and minerals. </span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Making it is very simple and you don't need a lot of equipment or ingredients.</span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> In 10 minutes you will have delicious almond milk to add to your oats, make a sauce with, or simply drink a fresh cold cup of.</span><br />
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Plain almond milk has a great rich flavor, but you can use natural sweeteners to give it additional flavor if you would like. I love it plain! </span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>You will need</b></span><br />
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Blender</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Nut milk bag or cheese cloth</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Large pitcher or bowl</span><br />
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<b><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Ingredients</span></b><br />
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 cup of almonds (soaked overnight in filtered water and drained)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">5 cups filtered water</span><br />
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Flavoring options:</span><br />
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 Tablespoon vanilla extract</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1-2 teaspoons cinnamon</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">2 pitted dates (Medjool or Deglet)</span><br />
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<b><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Procedure</span></b><br />
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<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Soak almonds overnight in filtered water. Soaking overnight makes them more digestible and increases nutritional value. If you forget to soak them overnight, soaking them 4-6 hours before is good enough. </span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Drain almonds and rinse well.</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Add almonds and water to blender and blend until smooth (may take a few minutes)</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Place nut milk bag or cheesecloth in bowl or pitcher and pour mixture through it. Gently squeeze to strain until all liquid is extracted from solids. Enjoy!</span></li>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhloFwg4oL-kTz6mjcBEzab5qOmxBoogcI34q-l4X_kAVTOgs6h-9ihNirTP-JLWNGL32y9aaztABbvbHDImoZFGj6grH-_5J7K9S-gGGEelF5pYR0Esl4xn4VJRbDcocOKLQ_FWs4UAjPD/s1600/IMG_0554.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhloFwg4oL-kTz6mjcBEzab5qOmxBoogcI34q-l4X_kAVTOgs6h-9ihNirTP-JLWNGL32y9aaztABbvbHDImoZFGj6grH-_5J7K9S-gGGEelF5pYR0Esl4xn4VJRbDcocOKLQ_FWs4UAjPD/s320/IMG_0554.jpg" width="213" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrnWa9JG7qdzzWBVfJC9boMLA0xK3EgWpJZMO-3GdYE0XfmxYGHeSGwdHAyHXdlJa0DT31G_-A3IJXQhSVPJ4TtL0-4YQHlOy0rcs-lm81pRnS9QGOo-SRvlEGecq8jGYALVuCadgDfokA/s1600/IMG_0585.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrnWa9JG7qdzzWBVfJC9boMLA0xK3EgWpJZMO-3GdYE0XfmxYGHeSGwdHAyHXdlJa0DT31G_-A3IJXQhSVPJ4TtL0-4YQHlOy0rcs-lm81pRnS9QGOo-SRvlEGecq8jGYALVuCadgDfokA/s320/IMG_0585.jpg" width="213" /></a></div>
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<b><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Notes</span></b></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Almond milk can be stored in the refrigerator for up to 5 days. </span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">You can save the solids (pulp) to use in other recipes like smoothies, hummus, crackers, or dehydrate to get almond flour for baking. </span><br />
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<b><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Sources</span></b><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Adapted from Flavors of Health by Ed. Bauman, Ph.D. and Lizette Marx, N.C.</span><br />
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<b><br /></b></div>Giovanna Garciahttp://www.blogger.com/profile/18358849952479949236noreply@blogger.com0tag:blogger.com,1999:blog-5325213092144516788.post-87717410630537517802012-05-10T22:05:00.000-07:002012-05-16T08:18:30.990-07:00Choosing Healthy Fats<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjb2xDyha5rvBrr3-s4L3N8FgQdathqfUdlG7iFNqC2wjVaWZ86KIrl5Kz3yErlTK6zrAXbnDk3J2eqWYIaW9BTU96LcG5b_N0GPCtYXHt39ql4hDsNDd1knYI5JKpK8pr2bkH-Bggncx0b/s1600/IMG_0540.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="275" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjb2xDyha5rvBrr3-s4L3N8FgQdathqfUdlG7iFNqC2wjVaWZ86KIrl5Kz3yErlTK6zrAXbnDk3J2eqWYIaW9BTU96LcG5b_N0GPCtYXHt39ql4hDsNDd1knYI5JKpK8pr2bkH-Bggncx0b/s320/IMG_0540.JPG" width="320" /></a></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: x-small;"><b>Extra virgin olive oil, ground flax seeds, raw almond butter, avocado, extra virgin coconut oil, goat cheese, raw walnut butter</b></span></div>
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Fats are essential for our body. Meaning we need to include them in our diet in order to survive. About 60% of our brain is made up of fat. Choosing the wrong kinds of fats and oils or not treating them properly can lead to increased risk of cancer, diabetes, obesity, and heart disease.</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">The best types of fats are the unsaturated fats, which include monounsaturated and polyunsaturated fats. These fats are important for the body and are known to reduce the risk of heart disease, cancer, and obesity. Monounsaturated fats are liquid at room temperature and exist naturally in unrefined oils (olive oil), avocados, almonds, walnuts, seeds, and unrefined seed oils. Polyunsaturated fats are the essential omega-3 and omega-6 fats that exist naturally in seeds, nuts, legumes, green leafy vegetables, cold water fish, and some grains. The ratio of omega-3 to omega-6 fats that a person should get is 2:1 or 4:1. Omega-3 fatty acids are anti-inflammatory and exist in flax, hemp, pumpkin seeds, walnuts, green leafy vegetables, and cold water fish. Omega-6 fatty acids are in safflower, sesame, sunflower, soy, canola, and corn oils and in meats. Most Americans consume excessive amounts of omega-6 in their diets and not enough omega-3. It is important to keep a balance of these in order to improve health.</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">The other types of fats are the saturated fats and trans fats, these are the fats that are solid at room temperature and are most harmful for your health. Saturated fats exist in animal protein (red meat is the highest in fat), dairy, butter, and lard. Trans fats are synthetically produced and exist in processed foods like fast food, pastries (crisco, margarine), and candies. The best way to avoid these fats is by reducing consumption of commercially processed foods.</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Knowing what types of fats to use when cooking is important. Fats and oils can get damaged if heated above their melting point and become rancid and harmful to us. Olive oil, for example, has a low melting point of 325 F and should not be used for sautéing, grilling, roasting, or baking at high temperatures. It is recommended to be used without heating like in a salad dressings or drizzled over already cooked foods. Choosing unrefined oils and naturally occurring fats is best. Refined oils usually have a higher smoke point, but are chemically processed and don't provide any nutrients. Here is a list of good quality fats and oils to use and their smoke points:</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><br />
<table cellpadding="0" cellspacing="0" style="background-color: white; border-collapse: collapse;">
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<td style="background-color: #50bec0; border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 15.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; text-align: center;">
<span style="letter-spacing: 0px;"><b><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Fat</span></b></span></div>
</td>
<td style="background-color: #50bec0; border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 15.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; text-align: center;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;"><span style="letter-spacing: 0px;"><b>Smoke Point (</b></span><span style="font: normal normal normal 12px/normal 'Trebuchet MS'; letter-spacing: 0px;"><b>°F</b></span><span style="letter-spacing: 0px;"><b>)</b></span></span></div>
</td>
<td style="background-color: #50bec0; border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 15.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; text-align: center;">
<span style="letter-spacing: 0px;"><b><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Use</span></b></span></div>
</td>
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<tr>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Unrefined Flax Seed Oil</span></span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">225</span></span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Shouldn’t be heated</span></span></div>
</td>
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<tr>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 98.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Extra Virgin Olive Oil</span></span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 98.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">320</span></span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 98.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Shouldn’t be heated. Contains nourishing substances (antioxidant) that are harmed when heated close to 300 F. Use as seasoning after cooking.</span></span></div>
</td>
</tr>
<tr>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 28.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Virgin Coconut Oil</span></span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 28.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">325</span></span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 28.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Good for low heat sauteing or roasting</span></span></div>
</td>
</tr>
<tr>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 56.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Toasted Sesame Oil</span></span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 56.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">340</span></span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 56.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Okay for low heat sauteing or roasting, but best if used as seasoning after cooking.</span></span></div>
</td>
</tr>
<tr>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Unrefined Sesame Oil</span></span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">350</span></span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Good for medium heat </span></span></div>
</td>
</tr>
<tr>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Butter</span></span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">350</span></span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Good for medium heat </span></span></div>
</td>
</tr>
<tr>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 28.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Unrefined Palm Oil</span></span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 28.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">425</span></span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 28.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Good for medium-high heat</span></span></div>
</td>
</tr>
<tr>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 28.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Almond Oil*</span></span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 28.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">425</span></span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 28.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Good for medium-high heat</span></span></div>
</td>
</tr>
<tr>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Grapeseed Oil**</span></span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">485</span></span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Good for high heat</span></span></div>
</td>
</tr>
<tr>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Extra Virgin Tea Seed Oil</span></span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">485</span></span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Good for high heat</span></span></div>
</td>
</tr>
<tr>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Ghee or Clarified Butter</span></span></div>
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<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">485</span></span></div>
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<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Good for high heat</span></span></div>
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<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Avocado Oil*</span></span></div>
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<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">520</span></span></div>
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<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Good for high heat</span></span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;"><i>*Almond oil and avocado oil are refined oils, but are the best choices if any of the others are not available because they still contain some monounsaturated fats. </i></span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;"><i><br /></i></span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;"><i>**Grapeseed oil is a good option, but also very high in omega-6 fatty acids which are usually already over consumed. </i></span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Note that it is also important to use the best quality of unrefined fats and oils. Go for organic products when possible. Should be USDA Organic Certified. </span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: small;">I recommend using virgin coconut oil when cooking with high heat. Coconut oil has many health benefits, It supports thyroid function, heart health, and helps prevention of Alzheimer's. Although it has many health supportive benefits, it is still a saturated fat, and like everything else, should be consumed in moderation. It does have a strong taste and will penetrate through your food, but I find it quite tasty. My personal favorite way to cook is to do a "healthy sauté" with chicken broth or vegetable broth instead of oil and I like to get my fats from other foods like raw nuts, seeds, olive oil (without heating), and animal proteins. </span><span class="Apple-style-span" style="font-size: small;">Keep in mind that the recommended daily servings for seeds and/or oils is 2-3. A serving size would equal 1 Tablespoon oil or 2 Tablespoons seeds. </span></span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">I hope this gives you some guidance when choosing what type of fats to consume in order to live a healthier life and reduce risk for diseases. </span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;"><br /></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;"><b>Sources</b></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;"><b><br /></b></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Flavors of Health by Ed Bauman, Ph.D. and Lizette Marx, N.C.</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Natural Chef Training Program Textbook, Bauman College</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">http://whfoods.com/ </span></div>
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<br />Giovanna Garciahttp://www.blogger.com/profile/18358849952479949236noreply@blogger.com0tag:blogger.com,1999:blog-5325213092144516788.post-83697799546529340142012-05-08T01:48:00.000-07:002012-05-28T19:31:00.777-07:00What's in your food? -Reading a Food Package<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">I believe that learning to shop and read food packages is a major key element in health. Reading the package and Nutrition Facts panel of a food product can be a bit challenging. What should we look for? Most of us just turn it around and look at how many calories, fat, or sugar it contains and disregard the most important information on the packaging: INGREDIENTS. This will tell you exactly what you are ingesting into your body. Reading the ingredient list is the quickest way to filter out anything that is not good for you. I strive to buy mainly natural fresh products when I go to the grocery store, but there are some things that do come in a package and reading the ingredient list is the first thing I do regardless of what the packaging says.</span><br />
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Here are some guidelines to follow when reading the ingredient list of a product:</span><br />
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<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">First of all, if it has more than 5 or 6 ingredients, it's probably already not good for you. Processed foods contain a high amount of ingredients that are added to preserve texture, flavor, and shelf life and most are harmful to our health.</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Ingredients are listed in descending order. Avoid products with added sugars that are not natural. Most processed foods hide the presence of sugar with names like "evaporated cane juice/syrup," "corn syrup," "high fructose corn syrup," "fructose," "maltodextrin," "natural flavors," and many others. If something contains added sugar, it is most likely refined and will only spike your blood sugar and leave you wanting more. </span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Avoid products that contain "partially hydrogenated oils," which are trans fats. A trans fat occurs when a oil is chemically processed in order to be solid at room temperature. The consumption of trans fats can lead to an increased risk for heart disease. Note that the FDA allows manufacturers to list "0 trans fats" if the product contains 0.5g or less of trans fats, which is why it's important to read the ingredient list.</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">When buying bread: Avoid flours that are "refined," "unrefined," "enriched," "bleached," and "unbleached." These are all processes that harm the grain and don't provide the nutrients that the whole grain provides. Look for products that list "100% whole wheat" or "100% whole grain" and watch those added sugars like I mentioned previously. Bread should not contain added sugars or fats/oils. </span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Watch out for "soy lecithin." Soy lecithin is an oily substance that is extracted from soy beans. It is added to many processed foods and used as an emulsifier (helps keep ingredients together). Most soy is genetically modified (GMO) and it is important to avoid this ingredient in food and/or look for Organic and non-GMO Soy lecithin. </span></li>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Now that you have read your ingredient list, let's take a closer look at the Nutrition Facts panel and what are key facts you should focus on:</span></div>
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<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>Serving Size and Servings P</b><b>er Container- </b>Keep these in mind and remember that the information listed is the amount per serving, not per container. </span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>Calories- </b>Make sure these are fairly low and look out for foods with 200 or more calories per serving because overconsumption is more common and may lead to double or triple the calories, especially if you eat the entire package. </span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>Total Fat- </b>This will help you manage the amount of fat you consume daily and remember it is listed as grams per serving and this too could add up if consuming an entire package of something. </span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>Saturated Fat-</b> These are the fats that you should limit the consumption of to avoid an increased risk for heart disease, diabetes, cancer, and high blood pressure. Note that saturated fats occur naturally in meats, dairy, and refined oils and should also be monitored. Choose leaner meats like chicken and fish and low-fat or nonfat dairy products when possible. </span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>Trans Fat- </b>These are the kinds of fats that should be avoided completely and are very harmful for our health. </span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>Unsaturated Fat (Polyunsaturated and Monounsaturated)- </b>These fats exist naturally in nuts, seeds, unrefined oils, and grains. </span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>Sodium-</b> Most processed foods are packed with sodium. Avoid added sodium as much as possible and look for "sea salt" in the ingredient list to avoid refined salt. </span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>Dietary Fiber- </b>If consuming a food product that claims to be "whole wheat" or "whole grain," it should have at least 3g of fiber per serving.</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>Sugar- </b>Look for products low in sugar and look at ingredient list to make sure there isn't any added sugar. Fruit is naturally high in sugar. </span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>Protein- </b>This is a good way to keep track of total protein daily intake especially if you're a vegetarian or vegan and need to get protein from other sources other than animal products. Nuts, seeds, legumes, and grains can all provide protein for these diets. </span></li>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">The FDA has some standard rules that food manufacturers have to follow when writing nutrition facts and claims on food packaging. Here are some common claims and what they really mean:</span></div>
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<td style="background-color: #bec0bf; border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; text-align: center;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"><b>Food Claim</b></span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;"><b>One Serving Contains</b></span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Sugar Free</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Less than 0.5g of sugar</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Fat Free</span></div>
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<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Less than 0.5g of fat</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Low Fat</span></div>
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<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">3g of fat or less</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Reduced Fat or Less Fat</span></div>
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<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 28.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">At least 25% less fat than regular product</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Low in Saturated Fat</span></div>
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<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">1g of sat fat or less</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Lean</span></div>
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<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 42.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Less than 10g of fat, 4.5g of sat fat and 95mg of cholesterol</span></div>
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<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 42.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Extra Lean</span></div>
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<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 42.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Less than 5g of fat, 2g of sat fat and 95mg of cholesterol</span></div>
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<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 42.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Light or Lite</span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 42.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">At least 1/3 fewer calories or no more than half the fat of the regular product</span></div>
</td>
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<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 42.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Cholesterol Free</span></div>
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<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 42.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Less than 2mg of cholesterol and 2g or less of sat fat</span></div>
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<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 42.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Low Cholesterol</span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 42.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">20 or fewer mg of cholesterol and 2g or less of sat fat</span></div>
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<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 56.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Reduced Cholesterol</span></div>
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<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 56.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">At least 25% less cholesterol than the regular product and 2g or less of sat fat</span></div>
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<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 42.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Sodium Free or No Sodium</span></div>
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<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 42.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Less than 5mg and no sodium chloride listed in ingredients</span></div>
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<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Very Low Sodium</span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">35mg or less of sodium</span></div>
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<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Low Sodium</span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">140mg or less of sodium</span></div>
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<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 28.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Reduced or Less Sodium</span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 28.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">At least 25% less than the regular product</span></div>
</td>
</tr>
<tr>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">High Fiber</span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">5g or more of fiber</span></div>
</td>
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<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">Good Source of Fiber</span></div>
</td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 5.0px 5.0px 5.0px 5.0px; width: 144.7px;" valign="top"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small; letter-spacing: 0px;">2.5 to 4.9g of fiber</span></div>
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</tbody></table>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">You now have all the tools to hopefully be able to make healthier choices when buying packaged foods at the grocery store. Feel free to refer back to this whenever you need and/or print it out. You can also contact me with further questions. I am happy to be of assistance and help get you one step closer to purifying your health!</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span></div>
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<b><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Sources</span></b></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span></div>
<div>
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">American Heart Association </span><a href="http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HeartSmartShopping/Reading-Food-Nutrition-Labels_UCM_300132_Article.jsp" target="_blank"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HeartSmartShopping/Reading-Food-Nutrition-Labels_UCM_300132_Article.jsp</span></a></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">The World's Healthiest Foods http://whfoods.com/</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">http://www.fda.gov</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Bauman College</span></div>
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<br /></div>Giovanna Garciahttp://www.blogger.com/profile/18358849952479949236noreply@blogger.com0tag:blogger.com,1999:blog-5325213092144516788.post-45088217250963901792012-04-30T22:18:00.000-07:002012-05-17T11:27:06.347-07:00Quinoa stuffed Bell Peppers<br />
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Quinoa is actually a plant-based seed with a great nutritional profile that we consider to be a whole grain. It is a gluten-free complex carbohydrate and a great source of manganese, magnesium, B vitamins, and fiber. Not only is it anti-inflammatory, helps balance blood sugar, and supports digestion, but it also contains all of the essential amino acids that other grains don't have. The serving size for quinoa is 1/2 cup cooked.</span><br />
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">This vegan dish can be enjoyed as is, over a green salad, or accompanied with 3oz chicken or fish for a non-vegetarian meal. </span></div>
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<strong><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Ingredients</span></strong></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 cup uncooked quinoa, rinsed</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">2 cups filtered water or vegetable broth for more flavor</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 Tablespoon coconut oil or vegetable broth for a healthier saute</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 red onion, chopped</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">½ pound sliced mushrooms</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 cup chopped carrots</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">7 bell peppers (Tops removed, cored and seeded. Reserve 6 and chop one up to add to the stuffing)</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">½ cup chopped parsley</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 cup spinach</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 ½ teaspoons ground cinnamon</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">¾ teaspoon ground cumin</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">sea salt and pepper to taste</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">½ cup raw cashews</span></div>
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<strong><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Procedure</span></strong></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Cooking Quinoa:</span></div>
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<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Combine quinoa, a pinch of salt, and water or broth in a medium pot and bring to a boil. Reduce heat, cover and simmer until water is absorbed, about 15 minutes. Quinoa grains will appear translucent when cooked. Remove from heat and let sit for 5 minutes. Uncover and fluff with a fork.</span></li>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Making the Stuffing:</span></div>
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<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">In a large pan, heat coconut oil or broth over medium-high heat. Add onion and cook, stirring occasionally until transparent, about 8 minutes. Add mushrooms and cook for another 4 minutes. Add carrots and chopped pepper and cook for another 3 minutes or until soft. Add parsley and spinach and let spinach wilt. Stir in cinnamon, cumin, and cooked quinoa and toss gently. Add cashews, salt and pepper to taste and cook for another minute. Remove from heat and let cool until warm.</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">While the stuffing is cooling, preheat oven to 350° F</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Take 6 remaining bell peppers and fill with the quinoa stuffing by gently packing it down with a spoon. Once filled, put reserved top on each pepper and set them upright in a 9 x 13 inch baking pan. Cover tightly with aluminum foil and bake for about 1 hour or until peppers are tender, check halfway through.</span></li>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Servings: 6</span></div>
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<strong><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Notes</span></strong></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Feel free to add your favorite vegetables to the stuffing and add some crushed red peppers or cayenne pepper if you want it to be a little spicy. I would personally omit the cinnamon if adding cayenne pepper. </span></div>
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<strong><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Sources</span></strong></div>
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<strong><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span></strong></div>
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">The World's Healthiest Foods by George Mateljan</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Flavors of Health by Ed Bauman, Ph.D. and Lizette Marx, N.C. </span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Whole Foods Market <a href="http://www.wholefoodsmarket.com/recipes/1767">http://www.wholefoodsmarket.com/recipes/1767</a></span></div>
</div>Giovanna Garciahttp://www.blogger.com/profile/18358849952479949236noreply@blogger.com2tag:blogger.com,1999:blog-5325213092144516788.post-72803069792339603222012-04-29T23:41:00.002-07:002012-05-28T14:51:22.964-07:00Happy Snacking<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQEAJVA2McEDBXvzXYT55M3UO58rMDe4KpnDrLje2GxG0UOwjWITyrNi2Af5Nsk2Ijg_hGq35yDW1NKLTywKjUrE62WPGPRjU_GZgNZ-yvTDwJXH6sVAgp2mPvXIYsFLhJJEwOKyJuVPbA/s1600/IMG_1897.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQEAJVA2McEDBXvzXYT55M3UO58rMDe4KpnDrLje2GxG0UOwjWITyrNi2Af5Nsk2Ijg_hGq35yDW1NKLTywKjUrE62WPGPRjU_GZgNZ-yvTDwJXH6sVAgp2mPvXIYsFLhJJEwOKyJuVPbA/s320/IMG_1897.JPG" width="320" /></a></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 18px;"><b>Half a grapefruit and 1 Tablespoon of almonds</b></span></span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">I frequently get asked about healthy snack options. When we're on the go, It's not always easy to find a healthy snack in a vending machine, gas station, or coffee shop that will give us the nutrients our body needs to go on with our busy life. I recommend having 2 to 3 small snacks throughout the day to keep the metabolism up and prevent overeating at meal times. A good snack should be a good balance between complex carbohydrates* to give you a good energy boost and protein to keep you full longer. Here are some delicious snack ideas that I like that will hold me over until the next meal and won't take much time to prepare:</span></div>
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<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Celery sticks with 1 Tablespoon nut butter of your choice (Make sure you get a natural kind and not one with added sugar. Ingredient list should only read: nuts, That's it!)</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">2 Tablespoons raw nuts</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">2 hard boiled eggs</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Your choice of vegetable(s) with 2 Tablespoons hummus</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/2 cup shelled edamame sprinkled with sea salt</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/2 apple or 1/2 banana with 1 Tablespoon nut butter and sprinkled cinnamon</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/2 cup nonfat yogurt with 1/2 cup berries and/or 1 Tablespoon ground flax seed</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">3 oz (about 1/2 cup) steamed sweet potato with 2 Tablespoons goat cheese</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 oz smoked salmon on top of seed crackers (I make my own, but I buy 'Mary's Gone Crackers' when I don't get to baking) and sprinkled with black pepper</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">2 Tablespoons goat cheese with seed crackers (One serving is 13 crackers) or cut up vegetables</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Mix 2 Tablespoons nonfat greek yogurt with any herb and/or spice (I make mine with dill and black pepper) to create a dip and enjoy with carrot sticks or cucumber</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 string cheese (part-skim) and 1/2-3/4 cup of berries</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/2 cup cooked oatmeal (you can prepare this ahead of time and store in the refrigerator for later) topped with 2 Tablespoons chopped nuts and cinnamon</span></li>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">I know you might think these portion sizes are very small. These will obviously vary depending on each individual's calorie needs for the day, but these are the average serving sizes. Just remember, this is only a snack, not a meal. Although all these snacks are healthy, portion control is always something to consider. This goes for beverages as well, they count towards your daily calories and sugar intake if drinking something sweet. Drink lots of water and herbal tea to stay hydrated. If you don't like the taste of water you can squeeze some lemon juice in it or add cucumber or fruit to give it flavor.</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Trust me, you'll feel way better after having one of these energy boosting snacks and won't be inserting all the empty calories and high amounts of refined sugar that other snacks out there contain. Try having a healthy snack with you at all times to avoid going for something packaged that will do your body no good.</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">* <em>Complex carbohydrates are those that are not refined and take longer to breakdown, keeping your blood sugar balanced. These are found in whole grains, legumes, and starchy vegetables like sweet potatoes and carrots. </em></span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: x-small;"><b>Orange bell peppers and cherry tomatoes with 2 Tbsp goat cheese sprinkled with fresh ground pepper and dried basil leaves</b></span></div>
</div>Giovanna Garciahttp://www.blogger.com/profile/18358849952479949236noreply@blogger.com0