Have you thought about juice cleansing??
What’s a real food registered dietitian’s take on juicing and cleansing in general?
I am allll about hemp hearts lately.
Maybe its the summer heat and the influx of salads I’ve been consuming, but sprinkling crunchy crushed hemp hearts has been one of my fave foods this season.
You’ve heard me blab about flax & chia seeds before, but I had never tried hemp until recently. After all… hemp makes me think of illegal drugs and rope: not exactly appetizing.
However, when researching vegetarian sources of protein for a client a few weeks ago, I stumbled upon hemp seeds. While these seeds boast the omega-3 goodness of flax & chia; they have nearly DOUBLE the protein! A mere 3 tablespoons of crushed hemp seeds provides a whopping 10 grams of protein… that’s more protein than a darn egg.
Not to say I’d ever choose hemp hearts over eggs (AND THEIR YOLKS) ever, ever, ever; but that’s just how I roll.
Anyways, hemp hearts are nutty flavah’d; definitely more so than the pretty flavorless flax or chia (in my opinion), but I adore them on kale salads, sneaked into smoothies, or added into broccoli slaw.
So, okay, we covered that they’ve got a pretty darn impressive amount of protein in them (SO COOL!), but I also love their fat content. There’s nothing more filling than dietary protein PLUS dietary fat… (#RealFoodForTheWin)
Hemp’s dietary fat comes mostly from polyunsaturated fats, including omega 3 fatty acids. While the vegetarian forms of omega 3 come no where as close to being as bioavailable as the omega 3s from fatty fish, I’m not gona complain because I see this mostly as an awesome way to sneak in some extra protein. (Especially for my vegetarian clients!)
So far, I’ve only devoured Manitoba Harvest’s* brand of hemp hearts, but I’m guessing they all taste the same.
Have you tried hemp hearts yet? Are you afraid of hemp because of their association with marijuana and rope?! Any recipe inspiration to share?
* This endorsement is entirely of my own fruition. I did not receive any free product or compensation for this recommendation.
Kari over at The Running Lifestyle Show & I frequently discuss nutrient dense sources of carbohydrate for runners. On episode 15, we talked corn, since its in-season over in this part of the world, and I have to admit that a fresh piece of local sweet corn is seriously one of the most delicious indulgences of summer.
While I know corn has a bad reputation because its a starchy veggie and its one of the most commonly genetically modified crops in the United States; the seasonal corn delivered in a CSA box by a local farmer is a whole different animal. In those who are not experiencing digestive issues & are not “metabolically broken,” corn provides awesome vitamin E, B-vitamins & antioxidant phytonutrients to the consumer. Soooo… for a busy runner looking for some extra carbs; non-GMO corn from your local farmer can be a great choice!
While corn on the cob drenched in grass-fed Kerrygold butter is simply divine, it is difficult for the body to digest corn kernals in their whole form, so pulverizing the corn is best to absorb the nutrition. My version of grits is loaded with low calorie, low starch, uber-nutritious cauliflower, but still satisfies the starchy, salty & fatty combination that grits so delightfully entices!
Serve along side braised, grass-fed short ribs, poached pastured eggs or some buffalo chicken. Nom. Who said eating your veggies has to be boring?!
This pairs perfectly with braised short ribs, a poached (or fried!) pastured egg... and homemade buffalo chicken (that's what I did in the picture below!). To make homemade buffalo chicken, simply place a crockpot on high for 1.5 hours with lean chicken breast & hot sauce.
17 grams carbs (4.5 grams are from fiber), 9 grams fat, 4 grams protein
A few weeks ago, I wrote a simple post on some real food ideas for busy folks who want to reap health without living in the kitchen cooking twenty four hours a day for my favorite site, Girl Gone Sporty!
Because, yes, its possible. I know because I am surriously busy, and even though I wish I could spend every living moment cookin’ in the kitchen, I simply cannot.
I’m insane & I signed up for a marathon (AGAIN). I really thought after how freakin’ awful I felt after the Philly Marathon last year I was never, ever going to run a marathon ever again. But… I don’t know. I have felt seriously strong & wonderful during runs lately. It helps that I am now living in a new city, & so I am obsessed with exploring & running everywhere!
ANYWAY– back to the Google Hangout. It was really fun to discuss with Laura Williams, a fellow health enthusiast, about her favorite recipes to use when she’s short on time. She has inspired me to keep canned tomatoes lying around. Curious why? Check out the Google Hangout recording here.
So, during the hangout, Laura & I discussed one of my all time most favorite quick fixes– an Italian flava-flave salad. I’m not a big salad lovah. They’re kinda boring. BUT! This salad is really incredibly flavorful, as well as simple. Its a total win when you’re in a time crunch & want something really filling.
I know a lot of people don’t listen to podcasts, but ME?! I am OBSESSED! I listen to podcasts allll the dang time. While I’m running, while I’m driving & while I’m cookin’. I could listen to podcasts allll day! They’re the easiest, FREE way to learn loads of new information while multi-tasking. Its how I stay up on all the latest science!
Anyway, now that I am appearing regularly on a podcasttttt; I AM SO EXCITED!! You guys should totally subscribe & listen to episodes 6 & 9 (the ones I appear in!). Its a podcast tailored towards runners, and it discusses how to manage all the challenges of running in the context of a busy life! Sooo… *PEER PRESSURE* subscribe to The Running Lifestyle Show righttt now!
Kari Gormley, the fabulous host of The Running Lifestyle Show, has invited me to participate in a Food on Friday challenge where we discuss the health benefit of a food from her CSA box. This week we talked tomato. And I loooveeee me some tomato (cause, duh, I’m Italian).
Tomatoes are brilliant because you can benefit from their nutrient profile when they’re raw & after they’re cooked. The water soluble vitamin C is more available when you eat your tomato cold & fresh on a salad or in some salsa. However, the fat soluble vitamin A actually becomes more bioavailable after cooking & pairing that luscious, red beauty with some FAT!!
(PS- If you want a really decadent treat, wrap a few dried dates with bacon & place them on the tray with the tomatoes! Take out after 20 minutes cooktime to kill two birds with one stone [breakfast for the week AND a sweet, savory snack!])
10 grams protein, 0 grams carbohydrate
Heyyyyy!!! So! I am all moved in– and life is quickly becoming normal again. I’ve said au revoir to my old city… and am onto a NEW ONE!
I celebrated my last night in New Hay Hay by dining at the beloved Claire’s Cornucopia… such a gem! Awesome vegan/vegetarian food– all free of GMOs!!
My kitchen in my new apartment is drastically smaller than my old kitchen. Surprisingly, I like it better. The countertops were so so far a part back in New Hay Hay that I always felt like I was getting in a sprint workout dashing from one side of the kitchen to the other. In my tiny kitchen, I simply pivot, and voila! - counterspace available! ALSO! I have a garbage disposal! Ya know how much easier that makes chopping vegetables?! Its flippin’ awesome! However, I do have a RIDIC fear that I am going to somehow jam my finger in there one day! EW.
For brekkie, I’ve been noshing on eggs baked into tomatoes or peppers. I love this unique way of making eggs portable while sneaking in a serving of vegetables!! AND GUESS WHAT! I’ll be discussing this awesome tip during my regularly occurring guest appearance on The Running Lifestyle Show!! Definitely subscribe & check it out!
Snack time has mostly consisted of Quest bars, when I really need ‘em, but today I tried out a new treat: Simple Squares Organic Snack Bar with my usual dandelion tea. Simple Squares are super yummy and only contain REAL FOOD ingredients like cashews, honey, salt & coffee beans. Really yummy & sweet. Of course, these are too sweet to be consumed on the daily, but an awesome now-and-then snack choice!
Lunch has been a lotta salads. But that doesn’t mean my lunches are boring!! I vary my protein- some days I do chicken, others salmon or tuna, and even tofu! I’ll add berries some days versus a more savory salad others…
Last, but not least, DINNER! I’ve had a lot of fun experimenting in the kitchen lately! That said, good ole’, simple stand-ins like zoodles, Cucina Antica tomato sauce & whole milk, organic ricotta make the stress of unpacking a little more manageable! Unpacking is taking forever… anyone want to come over and do it for me??!!
Thanks for stopping by :) Looking forward to regularly WIAW-ing with you folks again! Hooray!
Soooo, shhyeaaa. The eats! That’s what you guys came here for, amiright?
On the go, I’ve been eating these YUMMY, veggie packed “egg cups.” I based these off of Paleomg’s recipe (because I am totally totally obsessed with Juli Bauer). However, I do not always add sausage or bacon, and add a WHOLE LOTTA veggies to her recipe (like half a package of spinach!).
Always make this delicious breakfast with free range eggs, peoples :)
Soooo, anyway, for lunch I usually eat a HUGEEEE, protein packed salad. I switch between chicken, mediterranean tuna salad (tuna salad made with EVOO instead of mayo) or organic tofu. Then I load on the veggies. And sometimes I’ll add some fruit too! Its summer, so I have been craving a tonnnn of fruit. Typical summertime shenanigans, ya know.
Look at my huge, filling salad. All the fiber, nutrient density & protein you could want!
Salad in the summah. What more could you want?
How about burgers in the summa?
Once again, PaleOMG provided us with the mostttt delicious bison burger recipe ya could want. Its reallyyy easy peasy too! Bison, green apples, and arugula with some spices. Thatzzit. I put it over some arugula mixed with diced carrot fries & sauteed onions.
Wait. We need to discuss something. GHEE & ONIONS. ONIONS & GHEE. SAUTEED. Ahhhhh SO SO SO GOOD. I literally ate AN ENTIRE LARGE YELLOW ONION. By myself. I couldn’t stop shoving that allium rich veggie in my pie hole. All thanks to the powers that
Anyway, this past weekend, I happened to have been abandoned by my boyfriend & all my friends. Literally. I had to work and everyone else went away to some fun, sunny place and left me to my lonesome.
But that’s okay because cherries are in season!
Best way to end your day: Keeping Up with the Kardashian reruns, chocolate & cherries.
Let’s be honest. For most people, the word breakfast is synonymous with Wheaties drowned in cow’s milk and a cold glass of orange juice. I know growing up, my staple breakfast was cheerios, milk and raisins. Except for weekends when I’d grab onion bagels thick with cream cheese and a large bottle of Nesquick chocolate milk.
Geeze. Can you say sugar coma?
Before we go any farther, let’s review why even “high fiber” breakfasts like Wheaties and Kashi are no more than just well marketed sugar bombs.
For instance, Kashi’s GOLEAN cereal.
Upon first glance, you may think this is a great choice because, “Wow! 11 grams of protein (more protein than an egg!) and 9 grams of fiber! Only 1.5 grams of fat! ”
So what’s the problem?
Well, the first ingredient on the ingredient list is SOY GRITS. Um, what the heck is a soy grit? I have no clue. And even if I did have the slightest ideas as to what the heck a soy grit was; soy is one of the most genetically modified crops you can find in the great USA. Since Kashi is not Non-GMO Project Verified, and I’m willing to bet that the soy grits, soy protein concentrate and soy protein isolate are all products of genetic modification. Gross.
But, even if you’re not a stickler for GMOs (which you should be!), the “high protein, high fiber” label this cereal touts is not accurate. While 44 calories (25%) are from protein, and 36 calories are from fiber (these calories were already subtracted from the total serving size by the Kashi company), a stark 108 calories (65%!!) of calories are from non-fiber carbohydrate (also known as sugar). When 25% of calories are from GMO sourced soy protein, and 65% of calories are from nutrient poor sugar– I call this a great source of carbohydrate, not protein. I may add, also, that this breakfast is also a nutrition-loss. WOMP WOMP.
Nutrition-loss or not; it sure is convenient. And I bet you’re doubting that breakfast made from real food can match cereal’s convenience.
Well, lucky for you, I’ve made a list of awesome, nutrient dense foods that are perfect for your morning meal. Some of them require a little work in the kitchen once a week to prepare, while others are fine to make morning-of.
Here are my no- or minimum- preparation needed suggestions:
1. Green smoothies! Carrie Brown has a lot of phenomenal recipes, but my personal favorite is: 1/2 an orange, 2 stalks celery, 2 handfuls of spinach, 2-3 inches of cucumber, 10 grapes, ice and some coconut water. Sometimes I mix in some unflavored whey protein for good measure :)
2. Sweet potatoes slathered in almond butter, shredded coconut & cinnamon. (If you use the microwave, a potato takes like 5 minutes to microwave. If you avoid the microwave, then you would have to bake a bunch of potatoes to use throughout the week).
3. Raw Fit mixed with water when I am in a major rush!
4. Grass fed, plain yogurt topped with berries
6. Hardboiled eggs! Snack on cherry tomatoes or sugar snap peas on the side to get your veggies!
Sweet potatoes and smoothies are portable, which is a really great thing when you commute in the morning such as myself :)
1. Egg bakes! This veggie loaded egg bakes makes squares of egg omelet which are sturdy enough to handle like a slice of pizza! Plus, you can squeeze in several servings of veggies!
2. Breakfast on the Go Egg Cups! Great for those of you who are commuting and eating breakfast on the go. Still, a great way to sneak in loads of veggies at breakfast!
3. High quality cheese sandwiches! This is a bit messy, but I highly recommend smoked mozzarella sandwiched with fresh tomato. NOM.
4. Baked eggs in avocado. Just when you thought nothing was a more perfect fit than bacon & eggs…enter avocado. YUM. Loaded with heart healthy monounsaturated fat and satiating fibers, this is one of my FAVORITE BREAKFASTS!
5. Grain free “Banola” (banana sweetened granola sans grains!). I freakin’ love this recipe because it is SO delicious and the texture reminds me of Kashi, but since this is a GREAT source of fat & protein, while being quite low in carb, you’ll actually feel full after a serving of banola!
There you have it, lovely readers! A long list of real food, nutrient packed recipes to start your day right! Feel free to comment with additional ideas or feedback in the Disqus below!
Besides being super duper missing in action, I have been packing to move, commuting like a trillion hours a day, sprinting & lifting because LORD KNOWS I don’t have time for long distance running, and eating lots of real-food-on-the-go. Like sweet potatoes, eggs, spinach smoothies, & ummm… eggs. The cage free, organic kind that DO NOT EAT VEGETARIAN ONLY FEED!
Anywho. I also have found that people love to know dietitian’s opinions on things that do not pertain to food a veces.
I’m freckly. I know a thing or two about sunblock. First of all, have you heard of the iPhone application named Skin Deep by the Environmental Working Group? Its pretty cool. You can scan barcodes of topical products to measure their purity based off a tally of the ingredients’ hazards & how they relate to other products on the market. Zero is da bomb while ten is the worst.
I love Badger Sunscreen for my body (its a zero or a one) and Andalou Naturals for my face (a zero!).
If you’re curious about skin care/decorating routines which I have no clue whether they are beneficial to my health or not, let’s talk about LuLu DK’s fantastic jewelry tattoos.
They are fab. Like. I wish I was an alien who could cover every inch of her skin in glitter!!!
Look how fab my arm looks (and how freakin’ fierce I look haha).
The highlight of my summer, however, has been my new Victoria Secret sports bra*!!
I love when workout clothes make you want to get out the door and SWEAT. And it helps when said workout attire is ADORBS but have freakin’ incredible structure and support. I promise you that you will have zero jiggle, but still look just as cute as the girls rockin’ the expensive Lululemon. Lululemon’s great and all, but I love me a good deal (and for like $50, Victoria Secret’s sport bras are an absolutely awesome deal!)!
Sprints? No prob. Box jumps? Perfectly supported. Yoga? You know the girl behind me is jealz of my cute sport bra.
* Victoria’s Secret did send me a free sport bra for review. However, my opinions are of my own, and I certainly would never, ever, ever lie to my lovely readers!
What non-nutrition fads are you rockin’ as of late? Whats your fave tip for sun protection??
Check out my latest article on Girls Gone Sporty to hear more on my rationale for limiting gluten in the diet.
I do not consider myself “gluten free” namely because:
1) I do not have immediate, apparent adverse reactions to gluten.
2) I do not think regularly choosing “gluten free” alternatives (ie. Gluten free cookies/cakes/breads/pastas) are really all that healthy… an option many “gluten free” people pursue.
However, I do agree that gluten should be limited in the diet, and limit it as such in my own.
Subscribe to my blog by entering your email in the bar on the left! (I promise to never sell or share your email address)
Subscribing will guarantee that you receive an email every time my blog is updated. This means you’ll get all the real food tips you could ever want on how to obtain or maintain optimal health, as well as a lot of really redonkulous references to music lyrics that no one else has ever heard sprinkled here & there.