Pumpkin Protein Breakfast Bowl

It’s Thanksgiving, and all the tempting treats are making their appearance. Don’t let that healthy resolve disintegrate into a pile of extra pounds. Here’s a healthy, delicious way to partake…

 

I love pumpkin–any time of the year! And it can be used in so many dishes and drinks. You can enjoy its rich yummy goodness in a myriad of ways.

If you like pumpkin pie, you’ll love this nutrient-dense, antioxidant-rich, protein-packed smoothie!

Pumpkins are a rich source of beta carotene and vitamin A, vitamin C, magnesium, potassium, zinc, and fiber which benefit your eyes, skin, immune system, bones, digestion, and heart health. It is also rich in anti-inflammatory compounds, and contains l-trytophan, which helps you sleep and feel calmer.

The fiber in pumpkin fills you up without adding tons of calories (unless you’re eating pumpkin pie!)

And I added ginger, which is a monstrously powerful anti-inflammatory, so if you have achey joints or stiff sore muscles, this is a great addition to your smoothie.

Enjoy this rich creamy, satisfying smoothie!

Pumpkin Bowl or Smoothie

1/2 small can organic pumpkin

1-2 teaspoons pumpkin pie spice

1 cup coconut milk (you can use the kind that comes in a can, or the milk that comes in a carton)

1 teaspoon real vanilla

1 banana

2 scoops of grass fed/cold processed vanilla whey (I use this kind)

several chunks of uncrystalized ginger (this kind from Trader Joe’s is great-not a lot of sugar)

a few ice cubes

Blend until smooth and enjoy this in a bowl with nuts, cinnamon and a drizzle of maple syrup or add more milk till it becomes a creamy smooth smoothie that tastes like pumpkin pie. I love these things!!

Enjoy!

Till next time,

Stay healthy and lean!

cat e1335982521218 Inflammation Silent and Sneaky Partner of Aging and Disease

 

Author 101 Anti-Aging Superfoods and the Anti-Aging Superfoods Recipe book

The Top 101 Foods that Fight Aging 3D BOOK 150x150 Inflammation Silent and Sneaky Partner of Aging and Disease

 

 

 

Catheadandshoulders Inflammation Silent and Sneaky Partner of Aging and DiseaseCatherine (Cat) Ebeling RN BSN,is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

Her mission is to help others prevent disease, lose weight, and live their best life ever.
Nutrition made Easy. Simple.Smart.Nutrition.

 

Detox, Skinnifying Green Smoothie

green-smoothie

This smoothie is a great start to a quick 2-3 day detox if you want to get back on track with your diet. It is delicious, satisfying, refreshing, and–it has some great fat-burning, detoxifying, diuretic ingredients. Try it–You’ll feed skinnier in just a couple of days!

Ingredients
1 large bunch of fresh parsley
1 large thumb fresh ginger, chopped up in smaller pieces
1/2 medium organic cucumber, chopped in chunks
handful of baby kale (or spinach, etc)1 tsp or small root of turmeric
1/2 sweet/tart apple, chopped in chunks
2 cups liquid–coconut water, kombucha, or spring or sparkling water
cinnamon if desired

Directions
Blend in blender until smooth. Be sure ginger is well blended. Drink up!

Try this for breakfast and lunch for two days and eat a normal low carb meal of protein and veggies. Amazing!!

Arugula and Shaved Fennel Salad

Once you try this salad, you may become totally hooked on it like I did. This simple salad has been a hit with everyone who has eaten it! I tried it once and then made it a few dozen more times—it is so good! It’s just a little bit different from your average salad.

Once you try this salad, you may become totally hooked on it like I did. This simple salad has been a hit with everyone who has eaten it! I tried it once and then made it a few dozen more times—it is so good!  It’s just a little bit different from your average salad. I really enjoy its interesting taste and texture and could have this several times a week without ever tiring of it.

Fennel is an intriguing vegetable. Looking a little like celery with a bulging bottom, fennel is a delicious, crunchy, slightly sweet vegetable with a slight taste of licorice. It is a refreshing and interesting addition to salads and other dishes. Fennel actually has medicinal properties and is known for its unique ingredient, anethole. This volatile oil contains powerful phytochemicals that reduce inflammation and fight cancer. Fennel oil also helps protect the liver from toxic chemical injury—so if you or someone you know is undergoing chemotherapy for cancer, fennel can be very beneficial.

Fennel also contains large amounts of vitamin C, folate, and potassium. Enjoy its sweet, crunchy (slightly licorice-y) flavor in salads or by itself as something different to munch on.

Arugula, like the other cruciferous vegetables in its family tree, also has powerful cancer fighting compounds in it. Arugula contains a group of anti-cancer compounds known as glucosinolates. These compounds are highly active antioxidants and they stimulate natural detoxifying enzymes in the body.

Similar to other dark green leafy vegetables, arugula is rich in vitamins A, C, and K, as well as calcium, magnesium and potassium that help lower blood pressure and keep bones healthy. It’s a good source of iron for healthy red blood cells, and contains plenty of other important phytochemicals such as carotenes and chlorophyll, making it an excellent source of antioxidants as well. For milder tasting arugula, buy the baby arugula, or for more pungent flavor, buy the larger, mature leaves.

The thin, shaved slices of fennel are easiest to do on a good mandoline, or you can use a good, sharp chef’s knife to cut very, very thin slices. Variations on this recipe are delicious, too. I made this the first time without the zucchini and added in some delightful, nutty flavored, raw Swiss Gruyere (Whole Foods carries this) cheese and it was incredible!

Ingredients

1 medium-large zucchini, sliced into paper thin coins
2 small fennel bulbs, green parts trimmed off, and shaved paper-thin
2/3 cup loosely chopped fresh dill
1/4 cup fresh lemon juice, give or take1/3 cup extra virgin olive oil, adjust if desired

Freshly ground sea salt
4 or 5 generous handfuls arugula
Honey (optional)
½ cup sliced or chopped almonds, walnuts or pine nuts

Parmigiana Reggiano, or raw Gruyere, shaved

Directions

Combine the zucchini, fennel and dill in a bowl and toss with the lemon juice, extra virgin olive oil and ¼ teaspoon sea salt. Set aside for 20 minutes or more, to allow flavors to mingle with the veggies.

Put arugula in a large bowl. Dump the zucchini, fennel, dill and dressing on the arugula, and toss gently but thoroughly. Taste and adjust with more of the dressing, extra virgin olive oil, lemon juice, or salt if desired. If the dressing tastes too sour to you, add a drizzle of honey into the salad mixture. Serve topped with your choice of nuts and cheese. Serves 4.

Till next time,

Stay Healthy and Lean!

 

 

Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

Her mission is to help others prevent disease and live their best life ever.

Nutrition made Easy. Simple.Smart.Nutrition.

Enjoy this Unique and Tasty Guacamole!

A Really different, refreshing way to eat guacamole. The addition of baby peas adds an unusual, fresh, sweeter taste to the guacamole. And the peas add a little more fiber as well as decreasing the calories in the guacamole.

GREEN PEA & AVOCADO GUACAMOLE

A Really different, refreshing way to eat guacamole. The addition of baby peas adds an unusual, fresh, sweeter taste to the guacamole. And the peas add a little more fiber as well as decreasing the calories in the guacamole. Try it for Cinco De Mayo–it’s sure to become everyone’s favorite!

GREEN PEA GUACAMOLE

8 ounces frozen baby peas

1/2 large or 1 whole small avocado

1 jalapeno pepper (seeded and de-ribbed for less hotness)

1-2 tablespoons extra virgin olive oil

juice from a half of a lemon or lime,

Sea salt, to taste

fresh ground black pepper

1/4 tsp cumin

2 Tsbs chopped cilantro

1 garlic clove, minced

1 Roma tomato, diced

1/4 cup to 1/2 cup minced red onion

2 Tbsp of plain yogurt or sour cream if desired for a more creamy texture

Combine all ingredients in a food processor and ‘chop’ until combined. Does not need to be well blended, can be chunky. Enjoy with chips or better yet, slice up some cucumber, zucchini, and red and yellow sweet bell peppers for an awesome dip.

Happy Cinco De Mayo everyone!

Catherine (Cat) Ebeling RN BSN,is a back to basics diet and nutrition specialist.
In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.
Her mission is to help others prevent disease, lose weight, and live their best life ever.
Nutrition made Easy. Simple.Smart.Nutrition.

The Fat Burning Kitchen will get you started on the path to a healthy diet, weight loss and vibrant health. You will notice a difference in the first 24 hours! Learn about the so-called ‘health’ foods you may be eating that are actually ruining your health, and causing you to gain weight. And find out the best, fat-burning super-powered nutritious foods to eat to lose fat, gain boundless energy, and feel better than you ever have!

Mexican Fiesta Salad with Lime Cilantro Vinaigrette

This is a super healthy meal full of color, fiber, antioxidants and absolutely bursting with vitamins and minerals!
This is a great meal for company, and perfect for summer when these ingredients are easy to find locally…

Mexican Fiesta Salad with Lime Cilantro Vinaigrette

This is a super healthy meal full of color, fiber, antioxidants and absolutely bursting with vitamins and minerals!

It will make you feel full of energy and vitality after you eat this wonderful salad. I like to make this when I have company over because it is so popular. Perfect for summer when so many of these ingredients are easy to find locally, bursting with freshness and nutrition.

I am sure this will become one of your favorites too!

Dressing

¼ cup chopped shallots

¼ cup fresh lime juice (juice of 1 lime)

½ cup fresh cilantro chopped

2-3 cloves of minced garlic

1/3 cup extra virgin olive oil

Sea salt and fresh ground pepper

Combine first four ingredients in medium bowl.

Gradually whisk in oil. Season with sea salt and pepper.

Salad

3 cups of thinly sliced red leaf lettuce (preferably organic)

3 cups thinly sliced Napa cabbage

2-3 Roma tomatoes, seeded and chopped

½ roasted red bell pepper (you can usually find these already roasted in the store or see below on how to roast your own)

½ roasted yellow pepper

Half (or more) firm avocado, peeled and diced

¼ cup minced red onion

Half a can black beans, drained and rinsed

1 small jalapeno, de-seeded, de-ribbed and minced

1-2 small tomatillos, chopped (green Mexican tomatoes)

¼ cup toasted pumpkin seeds or pepitas

½ cup crumbled queso anejo, or feta cheese (optional)

2 chicken breasts (optional), cooked and sliced thinly or shredded with a fork (I usually grill the chicken)

Directions

To roast peppers: heat oven on ‘broil’. Slice peppers in quarters; remove stem and seeds. Place skin side up on flat pan in oven near heat. Roast for 4-7 minutes until skin begins to turn black. Remove and cool. When cool, slide off blackened skin and slice up peppers.

Combine above ingredients in large bowl and stir in dressing just before serving. If you would like to make a meal out of it, add chicken. Serves 4-6.

Enjoy!

Till next time,stay healthy and lean!

 

 

Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

Her mission is to help others prevent disease and live their best life ever.

Nutrition made Easy. Simple.Smart.Nutrition.

Simmering Thai Hot Pot

This fragrant and tasty broth resembles a mild, Thai curry with lemongrass and lime simmering in rich coconut milk. You can add whatever meat or fish suits you. I used some delicious, wild caught rock shrimp, thinly sliced chicken and salmon salmon in this one

 

I have to admit, the photo is not that pretty, but trust me this was delicious!! I will try to take a prettier pic next time I make this!

  

Hot pots have been around forever in Eastern cultures. consisting of a simmering metal pot of stock at the center of the dining table. While the hot pot is kept simmering, ingredients are placed into the pot and are cooked at the table.

This fragrant and tasty broth resembles a mild, Thai curry with lemongrass and lime simmering in rich coconut milk. You can add whatever meat or fish suits you. I used some delicious, wild caught rock shrimp, thinly sliced chicken and some canned sockeye salmon in this one, although it generally works best with chicken or fish. 

Coconut milk used in this recipe is a great cream or milk alternative and adds a smooth creaminess without the allergy or lactose issues.

Coconut milk, especially the full fat kind, is full of nutrients and healthy fats, as well as vitamins, minerals and electrolytes, including potassium, calcium and chloride.

The saturated fat in coconut milk is primarily a medium-chain fatty acid that is immediately used for energy and not stored as fat. And this kind of saturated fat is healthy and good for you and will not contribute to heart disease.

Coconut milk also contains a substance called lauric acid, which is anti-viral, anti-bacterial, anti-microbial and anti-fungal and helps to boost the immune system. Serve with Brown rice or quinoa. Enjoy!!

Ingredients
2-4 cloves garlic minced
3 T olive oil or coconut oil
1 T minced fresh ginger
1 sweet red bell pepper, sliced thinly
1 stalk lemon grass out leaves removed, cut down middle and cut in 2″ sections
2-4 small carrots sliced thinly
1/2 to 1 lb chicken, firm flesh fish (salmon, cod, halibut, tuna) or shrimp

Directions
Saute all ingredients in oil until tender and add chopped cod or other firm fish, and 1/2 lb of shrimp. If using chicken, slice thinly, and precook before adding to mixture.
Cook fish about 5 minutes then add:

 

1 1/2 cups chicken stock
1 can full fat coconut milk
Sliced fresh shitaake mushrooms or baby bella mushrooms
1/4 cup tamarind sauce
2 T fish sauce
1 Tbsp rice wine vinegar
1 tsp sugar
Juice of one lime
Hot pepper flakes to taste
Cilantro
Simmer for 5-10 minutes until meat is cooked through and vegetables are tender. Serve over brown rice, rice noodles, or quinoa. Garnish with generous amount of cilantro. Serves about 4, but watch out–it’s very popular!

Bon Appetit!

 

Till next time, Stay Healthy and Lean!

cat A Superfood That Improves Athletic Performance and Recovery, Burns Fat, and Helps Your Love Life Too!

 

 

 

 

CatDSC 6815 A Superfood That Improves Athletic Performance and Recovery, Burns Fat, and Helps Your Love Life Too!herine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold 100,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.  

Her mission is to help others prevent disease and live their best life ever.    

Nutrition made Easy. Simple.Smart.Nutrition.

 

Easy, Fat-Burning Chili

I made this chili this weekend for a group mountain bike outing.I like to add some unexpected ingredients into my chili recipe, not only for a taste sensation, but to increase the nutrient and antioxidant punch. This chili seems to be a proven crowd pleaser. Adjust the seasonings as you wish for a milder or spicier version.

Tired of holiday eating and holiday food? I know I am. Ready to get back to normal? Maybe lose a few pounds that you picked up over the holidays?

The trick to quick weight loss (and better health) is to pitch the holiday cookies, breads, rolls, and starchy, processed foods. Grains (even whole grains) and sugars are your enemy. As soon as you can wrap your head around this fact, you are well on your way to quick and easy weight loss.

What foods are the best fat burning foods? The best fat burning foods are those foods that nourish your body, satisfy your hunger (you do not have to starve to lose a few pounds!), and KEEP YOUR BLOOD SUGAR STABLE. That includes healthy fats, a good protein source, fiber and antioxidants.

That’s why this healthy chili recipes is just the ticket. Warming, satisfying, delicious, and full of antioxidants, protein, and fiber.

Fat Burning, Supercharged Chili

I made this chili this weekend for a group mountain bike outing. After a long ride outside in the fresh air, sunshine, wind and chilly air, nothing tasted better.

I like to add some unexpected ingredients into my chili recipe, not only for a taste sensation, but to increase the nutrient and antioxidant punch. This chili seems to be a proven crowd pleaser. Adjust the seasonings as you wish for a milder or spicier version.

I personally like LOTS of seasoning, but try to keep it under control when serving this for a group!

The added spices and ‘secret ingredients’ in this chili add a massive amount of healthy, fat burning antioxidants, vitamins, minerals and fiber.

I always add a generous amount of cumin. Not only does it taste great, but cumin stimulates your body’s pancreatic enzymes, which aids in digestion and your body’s ability to absorb nutrients. Cumin also contains iron–and it has powerful antioxidant properties as well. The latest research also shows that cumin has the power to keep blood glucose in check, adding to its fat burning potential.

Oregano contains two oils, thymol and rosmarinic, that are also very potent antioxidants. These antioxidants are so potent that they contain 42 times more antioxidant power than apples, 12 times more than oranges and 4 times the antioxidants of blueberries. Oregano also has anti-bacterial properties, as well as providing vitamin K, iron and manganese, an often overlooked but essential trace mineral.

One of my chili’s ‘secret’ ingredients is cinnamon. Cinnamon has the ability to lower your LDL (the bad kind) cholesterol, keep blood sugar stable, (which means you stay in fat burning mode!), fight certain types of cancer, and helps prevent harmful blood clots (like the kind that cause heart attacks and strokes).

The touch of chocolate in the chili adds a dark, rich flavor to the chili. Dark chocolate powder is chock full of flavenoids, a powerful type of antioxidants. It also contains a rich source of magnesium, a mineral the majority of people are deficient in. (Did you know one of the reasons people crave chocolate is because they need magnesium?) The serotonin and other phytochemicals in chocolate also have a calming effect on mood and lift depression.

Chili peppers have some very powerful medicinal properties. Although some chiles are quite hot, many are valued for their soothing effects on the digestive system, their warming effect on the body, circulation, and as a hangover remedy. (Bet you wished you knew about that yesterday!)

Peppers, especially the hotter ones can prevent heart attacks and strokes and are proven to ease depression and create endorphins.

And chili peppers actually raise your metabolism and help you burn fat better.

I add a variety of chili peppers (canned green chilis, chili powder, paprika, chopped jalepenos, etc.) for the best flavor.

On top of all that you have the super healthy (Omega 3, and CLA) fats in the grass fed beef, the lycopene in tomatoes (known for its cancer fighting ability), and the anti-inflammatory and immune strengthening power of the onions and garlic.

So you see—how can you not feel GREAT when you eat this chili?

Ingredients
1 lb of grass fed ground beef or bison, or beef stew meat, chopped in small pieces
1-2 Tbsp of olive oil
1 medium red onion chopped
4-5 cloves of garlic chopped
2 Tbsp of cumin, or more to taste
2-4 Tbsp of chili powder (I used Whole Foods’ “Valle de Sol”)
1 Tbsp of oregano
1 Tbsp of cinnamon
2 tsp of unsweetened organic cocoa
1 tsp smoked paprika or regular paprika
1 can of crushed fire roasted organic tomatoes
1 to 2 cups of water
2 14 ounces cans of any combination of kidney beans, black beans or pinto beans
1/2 cup raw pumpkin seeds
1-2 Tbsp of Frank’s red-hot sauce
½ to 1 tsp of sugar
Red pepper flakes to taste (be careful, these get hotter as they cook!)
Sea salt

Directions
Brown meat over medium heat with onions, garlic, salt, and seasonings. Add in rest of ingredients, and simmer over low heat, 1-2 hours, stirring occasionally. Adjust seasonings to taste, keeping in mind that red pepper flakes pick up heat and intensity as they cook.

Garnish with grass-fed grated cheese (if you would like), avocado slices and a big handful of chopped cilantro. Serves about 4.

Note: This is great for leftovers and tastes even better when it’s re-heated as a leftover. The flavors and spices all mingle together and become richer and tastier.

If you really like your chili served over noodles, try it with spaghetti squash instead, for a gluten free, grain-free version. (Slice a spaghetti squash in half, scrape out seeds and bake, cut side down in ½ “ water in shallow pan covered foil, 30-40 minutes in oven at 375 degrees F. Scrape out “spaghetti with a fork.)  Voila!  Chili Mac the healthy way.

 

Roasted Brussels Sprouts With Bacon

Even if you are an avowed brussels sprouts hater, I am certain you will change your mind once you try this recipe. These carmelly sweet, roasted brussels sprouts with olive oil and bacon will transform anyone into a brussels sprouts lover!

Editors note: Cruciferous vegetables are often hated, but have some incredible health benefits. The key is to find a way to cook them so that you enjoy eating them and benefit from their unique health benefits as well. 

Cruciferous vegetables include cauliflower, kale, brussels sprouts, and cabbage. Try to include a generous serving of these vegetables in your meals, 2-3 times a week, to get the most out of their healthy nutrients.

We are constantly exposed to synthetic estrogen-like chemicals (Xenoestrogens) in our environment. These xenoestrogens are actually hormone-disrupting agents in our bodies, and can have a very negative effect on men and women. These estrogenic chemicals stimulate your body to store belly fat, lower testosterone production, and encourage cancer growth.

 

Cruciferous vegetables contain unique nutrients such as indole-3-carbinol (I3C) that help to fight belly fat, and block the effects of these estrogenic compounds. So you get healthier and burn fat when you eat these veggies!

In addition, there are 10-15 compounds in these leafy greens contain that have been proven effective against many cancers. 

Roasted Brussels Sprouts with Bacon

 

Even if you are an avowed brussels sprouts hater, I am certain you will change your mind once you try this recipe. These carmelly sweet, roasted brussels sprouts with olive oil and bacon will transform anyone into a brussels sprouts lover!

Brussels sprouts are members of the auspicious cruciferous vegetable family and have all the amazing fat burning, cancer-fighting, anti-inflammatory, healthy benefits that broccoli, cauliflower, kale, arugula and cabbage contain.

Brussels sprouts’ health benefits have been well-studied, and many of the studies have to do with the benefits of this vegetable and its powerful cancer-fighting abilities.

Brussels sprouts provide vital nutrients for the three systems that are have to do with our body’s ability to fight cancer. A healthy diet that includes brussels sprouts arms your body to effectively fight:  bladder cancer, breast cancer, colon cancer, lung cancer, prostate cancer, and ovarian cancer.

Brussels sprouts actually contain health omega 3 fatty acids that help fight inflammation as well.

About a cup and a half of Brussels sprouts provide about 430 milligrams of plant based omega 3 fatty acid (ALA). And, brussels sprouts supply an ample amount of antioxidants, including the vitamins K, C, E, and A, manganese, quercetin, kaempferol, and more.

The amazing amount of Vitamin K in brussels sprouts actually fights chronic inflammation.

This nutrient helps to regulate our inflammatory response, including chronic inflammation that increases the risk of certain cancers.

Brussels sprouts’ anti-inflammatory benefits help to fight:

Obesity, Crohn’s disease, inflammatory bowel disease, insulin resistance, irritable bowel syndrome, rheumatoid arthritis, type 2 diabetes, and ulcerative colitis.

Ingredients
20-25 small brussels sprouts
4 slices thick-cut (nitrite free) natural bacon, cut into pieces
2 tablespoons extra virgin olive oil
2 Tbsp butter, melted
Sea salt and pepper


Directions
Preheat oven to 400°.

Wash and dry the Brussels sprouts. Trim off the ends of the sprouts, remove the outer leaves, and cut lengthwise in half.
Slice the bacon into small strips and cook until just crispy. Remove bacon from the pan.
Add olive oil, melted butter, brussels sprouts, bacon, salt, and pepper to bowl and stir to mix well. Spread Brussels sprouts on a large, flat baking sheet or pan. Roast for 20  minutes, or until the sprouts are just fork-tender. Do not overcook!

Remove from the oven and serve immediately. Serves 4.

Enjoy!

 

Till next time, stay healthy and lean!

 

Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.   

Her mission is to help others prevent disease and live their best life ever.    

Nutrition made Easy. Simple.Smart.Nutrition.

 

 

 

Salmon with Cranberry-Orange Salsa

In a scene straight out of the TV show, “Chopped” I was looking to make something tasty for dinner in a hurry. I had an orange, fresh cranberries, salmon and…

 


In a scene straight out of the TV cooking show series, “Chopped” I was looking to make something tasty for dinner and being in a hurry, I decided to just use what I could find in the fridge.

Hmm…an orange, cilantro, some fresh cranberries, and a piece of frozen salmon.

What to make?

Well, I decided to make salsa out of the cranberries and serve it with the salmon. I was delighted with how good it was! You will be too, when you try this recipe.

The tart taste of the fresh cranberries mixes with the sweetness of the orange and picks up the flavor of the salmon in a fresh new way. Your taste buds will be absolutely delighted!

 

Cranberries are one of the few foods totally native to North America.

Native American Indians ate cranberries cooked and sweetened with honey or maple syrup. Cranberries were also used as a medicine and a poultice for wounds. The tannins in them help to contract tissue to stop bleeding, and we now know that compounds in cranberries have powerful antibiotic effects as well.

 

While cranberries are best known for helping urinary health, recent studies now suggest that this little red super berry is beneficial for the gastrointestinal tract, prevents cavities, helps prevent kidney stones and gallstones, aids in recovery from strokes, prevents cancer, lowers LDL (bad) cholesterol, and raises HDL (good) cholesterol. Not bad for one little berry, huh?

 

These phytochemical powerhouses are packed with five times the antioxidant content of broccoli, and rank higher in antioxidants than most fruits and vegetables!

 

Several newly discovered compounds in cranberries have also been found to be toxic to cancer cells including lung, cervical, prostate, breast and leukemia cancer cells. So you see, there is no reason to NOT eat cranberries!

 

Ingredients

2-4 wild caught salmon fillets (sockeye salmon is great with this-it has a firmer texture and sweeter taste)

Jerk seasoning (I used a pre-made powdered rub)

1 cup (or so) fresh cranberries, chopped, or lightly processed in food processor

½ small red onion

1 orange or blood orange, sectioned and cut

Juice of half a lime

Hot pepper flakes, to taste

2-4 Tbsp. chopped cilantro

1 tsp honey

Sea salt

 

Directions

Chop cranberries, and mix with orange, onion, lime, cilantro and hot pepper flakes. Season the salmon with jerk seasoning, and grill or broil till tender and flaky.  Serve topped with cranberry mixture. Enjoy!  Serves 2-4.

 

Eat well, be satisfied, burn fat and improve your health with the Fat Burning Kitchen Superfood Recipe book!

 

Till next time, stay healthy and lean!

 

Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.   

Her mission is to help others prevent disease and live their best life ever.    

Nutrition made Easy. Simple.Smart.Nutrition.

Luscious Coconut Milk Flan

Coconuts once were considered bad for you. It was thought that the saturated fat in coconut lead to high cholesterol, clogged arteries, heart disease, and weight gain. So the question is: Are coconuts really good for you or bad for you?

Sweet treats tend to be not only full of calories, but have the unfortunate downside of providing mostly empty calories.

But you can have sweet treats that have lots of health benefits too.

Coconuts once were considered bad for you. It was thought that the saturated fat in coconut lead to high cholesterol, clogged arteries, heart disease, and weight gain.

Now, coconuts have taken center stage for their nutrition value.

So the question is: Are coconuts really good for you or bad for you? Coconut is now sold in stores as coconut oil, the coconut meat itself, coconut milk and coconut water. While all parts of the coconut contain great health benefits it’s the oil that makes it a real superfood!

The fat in the coconut milk is the single best source of medium chain triglycerides.

Why does that matter?

This type of healthy fat gets burned immediately for energy. It also boosts your metabolism and help your body burn fat more easily for energy.

 

Besides its fat burning and energy promoting abilities, coconut oil possesses other great health benefits for your body as well.

Coconut oil is also rich in lauric acid, which boosts immunity and destroys harmful bacteria and viruses in the body. And the saturated fat in coconut also are healthy for your heart, your skin, your hair and for your brain as well.

Enjoy this dessert and know you are doing good things for your body and health as well!

Coconut Milk Flan

Ingredients

1 15 oz. can of full-fat, organic coconut milk
5 organic, free range eggs
2-3 Tbsp of pure maple syrup

1 tsp of real vanilla extract

3 Tbsp raw sugar
3 ounces of unsweetened shredded coconut for topping (optional)

 

Directions

Pre-heat the oven to 325 °F. Fill a teapot with water and heat to a simmer.

In saucepan, heat the sugar until it melts and is a golden brown liquid. Pour sugar mixture in a glass pie plate.

 

Combine all the rest of the ingredients in a large bowl and mix with mixer. Pour into pie plate, and place inside a larger baking dish that is at least 2 inches deep. Then pour the hot water in the space surrounding the pie pan – allowing the liquid to reach about halfway up the sides. Bake about 40 to 45 minutes, or until the flan is set (when a knife comes out clean from the center).

 

For the topping–line a baking sheet with parchment paper and bake raw, shredded coconut in the same 325 °F oven for about 5 to 7 minutes. Remove the toasted coconut once it’s lightly browned, and sprinkle on top of flan. Serves 4-5.

 

Enjoy!!

Till next time, stay healthy and lean!

Look for more great recipes like this in my new upcoming Fat Burning Superfoods Recipe book!

Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.   

Her mission is to help others prevent disease and live their best life ever.    

Nutrition made Easy. Simple.Smart.Nutrition.

Mouth Watering, Healthy Chocolate Fudge

Enjoy small squares of this delicious healthy fudge for dessert and for small snacks throughout the day. This is about as good as it gets for a healthy yet delicious treat!

This recipe is from my good friend, fitness and nutrition expert, Mike Geary, author of The Truth About Six Pack Abs, and co-author along with me, of The Fat Burning Kitchen:

It’s a HEALTHY and DELICIOUS way to make chocolate fudge.

Ingredients
3/4 cup organic coconut milk (NOT the watered down “light” version which just replaces some of the healthy coconut fat with water…use the real full-fat version)
1 bar (3-5 oz) extra dark chocolate (at least 70-80% cacao)
4-5 tablespoons of your favorite nut butter (almond butter, cashew butter, macadamia butter, etc)
3/4 cup raisins, dried cherries, or cranberries (optional)
1/2 cup whole raw walnuts or other nuts
2 Tbsp ground flax seeds
2 Tbsp whole oats or oat bran
1/2 teaspoon vanilla extract
A little stevia powder to sweeten

Note–Don’t be afraid of the fats in the coconut milk… coconut fat contains medium chain triglycerides (MCTs) that are more easily burned for energy and also contain a special fat called Lauric Acid, which is extremely healthy and supports the immune system.

Start by adding the coconut milk (cans of organic coconut milk are available at most health food stores and possibly even your grocery store) and vanilla extract to a small saucepan on VERY low heat. Break up the extra dark chocolate bar into chunks and add into pot. Add the nut butter and the stevia, and continuously stir until it all melts together into a smooth mixture.

Then add the dried fruit, walnuts, flax seeds and bran and stir until fully blended. Spoon/pour the fudge mixture onto some waxed paper in a dish and place in the fridge until it cools and solidifies together.

Store in a closed container in fridge to prevent it from drying out.

Enjoy small squares of this delicious healthy fudge for dessert and for small snacks throughout the day. This is about as good as it gets for a healthy yet delicious treat!

Even though this is a healthier dessert idea that’s lower in sugar and higher in nutrition than most sweet treats, keep in mind that there are still quite a few calories in it, so keep your portions reasonable.

You may want to forward this delicious and healthy chocolate fudge recipe to your friends and family… they will thank you!

Check out Mike’s presentation below with great tips to lose belly fat and get a flat stomach:

The Truth About Six Pack Abs

Till next time, stay healthy, lean and full of energy!

 

 

Catherine (Cat) Ebeling RN BSN,is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

                     Her mission is to help others prevent disease and live their best life ever.
           Nutrition made Easy. Simple.Smart.Nutrition.


Easy Lentil Curry Salad

So I am doing this detox diet, and for some strange reason, I’ve been craving lentils. When you crave something that’s good for you, listen. It’s most likely your body telling you it needs a particular nutrient…

lentil salad

So I am doing this detox diet, and for some strange reason, I’ve been craving lentils. I know enough about my body (and you should too) to listen when I am craving a certain type of food. No that doesn’t mean when you crave candy, cake, mac and cheese, or anything else that isn’t healthy for your body.

But when you truly crave something that is good for you, then listen. It’s most likely your body telling you it needs a particular nutrient.

So what about lentils? Well, I try to eat a mostly Paleo style diet, and legumes are a ‘no-no’ on a Paleo diet. I’m not sure why, it seems that primitive folks would want to eat lentils if they had ’em. Maybe they didn’t cozy up around the camp fire to a big bowl of steaming lentil soup, but really, there are worse things, right?

Well, for starters, lentils are full of fiber. Guess that’s good for a detox diet, don’t ya think?

And, lentils help lower cholesterol, and stabilize blood-sugar. Lentils are also very high in magnesium, that calming mineral that the majority of us are short on. Got leg cramps? Get magnesium. Trouble sleeping and relaxing? Get magnesium. You get the idea…

On top of that, lentils also provide plenty of B vitamins and protein and are not heavy on the calories. Good thing for a detox diet, it sounds like. Plus they are tasty, go great in a salad or soup and fill you up. I’m all for that.

So here is the salad I whipped up while I was craving lentils and on my detox diet. I have to say it was delicious and satisfying. You can play around with the ingredients as you like, but this combo was pretty tasty! Just be sure to use organic veggies as much as possible.

Lentil-Veggie Salad

1 cup or so dry lentils, rinsed

1 bunch of radishes, chopped or sliced

6-8 asparagus stalks, chopped and lightly cooked

1 medium size cucumber

1 firm tomato chopped

1 firm avocado chopped

1 red onion chopped or 4-5 green onions sliced

1 clove or 2 of garlic

handful of fresh cilantro chopped

1 tsp or so of curry powder

red pepper flakes

sea salt and pepper

juice of one fresh lemon

2-3 tablespoons extra virgin olive oil

Rinse and cook lentils till tender. Rinse with cool water and drain. Add veggies, lemon juice, olive oil and seasonings. Stir and chill. Enjoy! Serves 2-4, and makes great leftovers too.

Till next time,

Stay healthy and lean!

cat

 

 

Catherine Cat profile close up(Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. Get the latest Gluten Free, Superfoods Recipe book HERE–The Fat Burning Kitchen Superfoods Recipes. Cat also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

                   

 

                 Her mission is to help others prevent disease and live their best life ever.

                                      Nutrition made Easy. Simple.Smart.Nutrition.

 

Immune Boosting Asian Chicken Soup

Try this with any leftover chicken or turkey. Besides the healing properties of chicken soup, this soup contains shiitake mushrooms with powerful healing properties…

This is a great way to use a leftover chicken or turkey. All you have to do is throw the leftover chicken or turkey, bones and all into a pot of water. OR you can use cut up chicken pieces (with bones), or just chicken or turkey meat. I decided to use shiitake mushrooms and give it an Asian twist, and we were all pretty happy with the way it turned out. So, here is the immune boosting Asian Chicken Soup recipe.

Aside from the healing properties of chicken soup, this soup contains shiitake mushrooms. Shiitake mushrooms have some powerful healing and immune strengthening properties all on their own.

The Shiitake is featured in many Asian cuisines and has long been considered a delicacy as well as a powerful medicinal mushroom. As far back as the Ming Dynasty (AD 1368–1644), it was known that shiitakes were a remedy for upper respiratory diseases, poor blood circulation, liver trouble, exhaustion and weakness, and to boost qi, or life energy. It was also believed to prevent premature aging.

Scientific studies have shown shiitake’s ability to stimulate the immune system, kill  bacteria, reduce platelet aggregation, and possess antiviral properties. One of the substances in shiitake, AHCC (active hexose correlated compound), increases the body’s resistance to pathogens such as the flu virus, West Nile encephalitis, and certain bacterial infections. Another compound is actually used as an intravenous anticancer agent in some countries.

Shiitakes are an excellent source of vitamins B2, B5 and B6, as well as manganese, phosphorus, potassium, selenium, copper and zinc, and a good source of protein, magnesium, and vitamin D. They also provide a wide variety of unique phytonutrients.

One especially interesting area of immune system support involves the impact of shiitake mushrooms on immune cells called macrophages. Among their many important activities, macrophage cells are responsible for identifying and clearing potentially cancerous cells from the body. Shiitake mushrooms help macrophage cells do a better job killing off potential cancer cells.

While shiitakes are known for their immune strengthening properties, they are also known to modulate and prevent excessive immune activity–as in the case of those with auto-immune disease. So, shiitakes are known for overall immune benefits, even for those with overactive immune systems.

Any kind of chicken works for this soup. I used a leftover roasted chicken with some meat left on it, along with a couple of thighs. You can also use a whole cut up chicken, chicken breasts, leftover turkey, etc. Just add enough meat so it’s sufficient for the number of servings you are making.

Ingredients

1 chicken or turkey carcass with some meat on

2 thighs

4 cups water

Sea salt

4-6 cloves garlic chopped roughly

1 Tbsp fresh ginger, minced

1 cup chopped organic kale

3 carrot slices

1 medium sized baby bok choy chopped

1/2 lb shiitake mushrooms, sliced

1 carton of organic chicken stock

1/2 cup of quinoa

chopped green onions

sprinkle of red pepper flakes

2 Tbsp of soy sauce

1-2 Tbsp of miso paste

Fish sauce to taste

Directions

In a large saucepan or dutch oven, add in chicken and about 4-6 cups of water. Bring to a boil and simmer for about a half hour to an hour, until meat is done and falling off the bones. If you added in large pieces, remove them with a strainer spoon and remove meat from bones, and return meat to stock.

Add in vegetables, and seasoning and simmer for another half hour to an hour. Serve with a tossed green salad and enjoy!! Makes 4-6 servings.

Till next time, stay healthy and lean!

cat e1335982521218 Pumpkin Protein Smoothie

The Top 101 Foods that Fight Aging 3D BOOK 150x150 Pumpkin Protein Smoothie

Look for the new 101 Anti-Aging Superfoods and the Anti-Aging Superfoods Recipe book due out next week! (Yes, really–the book did get hung up in production, but it really will be out next week–just in time for Christmas! 😉

 

 

 

 

Catheadandshoulders Pumpkin Protein SmoothieCatherine (Cat) Ebeling RN BSN,is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

Her mission is to help others prevent disease, lose weight, and live their best life ever.
Nutrition made Easy. Simple.Smart.Nutrition.

 

3 ‘Healthy’ Foods to Stop Eating

 

Historically, humans consumed over 80,000 species of edible plants, animals, and fungi, but in our modern dietary world, the average American gets almost 70% of their caloric intake from THREE foods!

And those foods have been pushed as ‘healthy’ but they are actually leading us to multiple chronic diseases like heart disease, cancer, and diabetes–as well as obesity.

What are these so-called ‘healthy foods’ we need to stop eating?

3 ‘healthy foods to stop eating

You’ll see in that article what these 3 foods are, and why it is NOT a good idea to obtain 67% of your caloric intake from only 3 foods. 

This article also has 7 great tips on how to how to eat to get lean for life from fitness and nutrition specialist, Mike Geary.

 

3 Healthy Foods to Stop Eating

 

Till next time,
Stay healthy and lean!

 

cat A Superfood That Improves Athletic Performance and Recovery, Burns Fat, and Helps Your Love Life Too!

DSC 6815 A Superfood That Improves Athletic Performance and Recovery, Burns Fat, and Helps Your Love Life Too! Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.  

Her mission is to help others prevent disease and live their best life ever.    

Nutrition made Easy. Simple.Smart.Nutrition.

 

 

 

 

 

A Superfood That Improves Athletic Performance and Recovery, Burns Fat, and Helps Your Love Life Too!

 

 

I tend to think of most superfoods as being dark green, bright red, orange or yellow, but this particular superfood is actually comes in a dull white, tan or brown color.

Mushrooms deserve “Superfood” status for lots of reasons—many scientists are just in the beginning stages of discovering some of the many amazing things they can do.

 

While particular varieties have abilities unique to their own type, mushrooms in general contain over twenty vitamins, minerals, and antioxidants, along with some potent fat burning, immune-enhancing and cancer-fighting phyto-chemicals.

 

In Asia, the Chinese and Japanese have been using different types of mushrooms as powerful medicine for the last 3,000 years. And mushrooms were used by the Pharaohs in Egypt, the Greek warriors, the Romans, the Aztecs and the Mayans.

 

The two most common mushrooms that we use, the white ‘button’ mushroom and the ‘Crimini’ or brown mushroom contain a particular chemical that inhibits excess estrogen production.

 

In women, excess estrogen is responsible for easy weight gain (esp in hips, thighs and stomach), loss of interest in sex, and can lead to a susceptibility to certain estrogen related cancers like breast and ovarian cancer.

 

In men, excess estrogen causes weight gain, loss of sex drive and ambition, and the dreaded “manboobs”, along with certain cancers.

 

Excess estrogen is very dangerous to health, and a major factor not only in weight gain, but also in cancer and tumor development.

 

The “aromatase inhibitors” in mushrooms also help men reverse age-related decline in testosterone, and help them convert free testosterone into the more potent androgenic hormone, DHT, which aids in building lean muscle and fat burning.

 

This also benefits women in a similar fashion, in that it helps build lean, muscular bodies. (No ladies, do not worry, you will NOT grow hair on your chest and turn into big burly men.)You will just get leaner, svelte, and firm.

 

Testosterone is definitely boosts libido for both men AND women.


Other more exotic mushrooms, including the maitake, shiitake, enokitake and oyster mushrooms, contain powerful medicine-like qualities that stimulate the immune system to effectively help it fight off bacteria, viruses, and even cancer.

 

You can easily build up your immune system simply by eating a variety of mushrooms.

Mushrooms also help those with allergies and calm allergic reactions as well.

 

Mushrooms are highly effective athletic performance booster as well as helping with muscle growth and recovery post workout.

 

In studies done on thoroughbred race horses, Cordyceps mushrooms boosted  running speed, and also acted as a calming agent, increasing alert focus and attention. These benefits translate to human athletes as well, helping both speed and concentration.

 

While you can get some of the benefits of mushrooms by taking an expensive supplement, it’s more beneficial to eat them as a whole food.

 

Sauté some along with some chopped, fresh garlic in grass fed butter, seasoned with sea salt and black pepper. Or throw them in whenever you are cooking eggs, vegetables, soup or stews. The subtle, earthy flavor enhances the flavor of many recipes.

 

Mushrooms also provide copper–an important mineral for energy metabolism–B vitamins, and selenium.

 

If you like to eat your mushrooms raw, make sure they are organically grown, since they absorb toxins from the air and soil.

 

And unless you are an expert I don’t recommend going out in the woods and hunting for them yourself. There are too many varieties of mushrooms that are highly toxic or deadly. Your local farmers’ market is a good source of mushrooms in the spring and fall.

 

Till next time, Stay Healthy and Lean!

DSC 6815 Never Eat These Fruits and Vegetables! Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.  

Her mission is to help others prevent disease and live their best life ever.    

Nutrition made Easy. Simple.Smart.Nutrition.

 

 

 

 

 

Charles Bankhead, Mushrooms Play a Role in Breast Cancer Prevention and Treatment, WebMD Medical News, December, 1999

 

Joseph Mercola, The “Antioxidant Superstar” Chinese People Eat Daily, November 2011. Mercola.com

 

Charles Mateljon, Crimini Mushrooms, World’s Healthiest Foods, WHfoods.org.

How to Enjoy Holiday Treats and NOT Feel Guilty, or Gain Weight

Editor's Note:

I know I've neglected to post blogs for the last month, but I've been really busy!

I just finished an awesome 290 page book that includes over 125 superfood, fat burning, delicious recipes with full color mouth-watering luscious photos.

You are going to love this book! So please look for here any day!! I can't wait to let you get your hands on this book.

Meanwhile, here is a way to enjoy all those great yummy holiday treats and not feel guilty about eating them. Happy Holidays! 

Feeling deprived this Christmas, trying to avoid all those sweet, yummy holiday treats?

Or have you said, "the heck with it, I'm going to enjoy the holidays and deal with it later!" Only to find that come the new year, you have about 8-10 unwanted pounds that have crept on your body, while you were busy eating and drinking and enjoying yourself.

Well guess what? There is a way to enjoy some of those special treats of the season, not feel deprived, and still burn fat.

Really?

You can actually incorporate 'cheat days' into your diet plan and not get totally off track.

In fact, cheat days may help you lose weight. Cheat days can actually reset your body's metabolism, and actually kick start your body's fat burning ability. And you get to eat some of those ‘taboo’ foods without totally derailing your healthy diet.

There are actually real physiological and hormonal benefits to cheating.

And of course, you can take a break from the somewhat strict confines of your diet and eat what you may be missing without feeling guilty.

How does this work, you ask?

Well it has a lot to do with a recently discovered hormone called, Leptin.

Leptin, is synthesized mostly in your fat cells, along with some coming from your muscles and brain. The amount of leptin you make is controlled by both the quantity and the size of your fat cells. When you eat, and your brain signals that you are full, your leptin levels rise. That tells your body it is ok to go into full gear and rev up the metabolism.

Everything is fine and dandy, right?

Until you are trying to lose weight and cut back on your eating, especially if you cut out carbs…

When leptin levels start to fall, as they do when you’re on a diet and losing fat, they send a signal to your brain to eat more. And unfortunately leptin levels can fall by about 50-60% in just 6-8 days of dieting.

When those leptin levels are low, your primitive brain thinks there must be a famine, and your metabolism slows down. This is where many dieters stall. Weight loss slows, and appetite and cravings go up.

Soon, you may be devouring everything in sight, especially carbs and sugar and anything else, to satisfy this monster.

So how do you fight this?

Enter ‘Cheat Days’.

The goal here, is to periodically increase your leptin levels and avoid those intense cravings, and the slowed-to-a-crawl metabolism.

What do you eat on cheat days? Well, basically those things you’ve been craving, but have previously been off-limits.

Ok, but that means it’s ok to eat a FEW cookies, not the whole plate of beautifully decorated and iced Santa Claus cookies. Savor that baguette or croissant, but don’t eat a dozen. Allow yourself that doughnut you’ve been longing for, but try to avoid eating 10 of them.

The best foods that work for a cheat day are actually carbs, and some suggest that simple carbs (as in doughnuts, bread, pasta, cookies, etc.) are actually the ones that raise leptin levels the best.

In theory a cheat day will:

Increase your thyroid hormone output. The thyroid is the hormone that governs your metabolism. Which in turn, increases your 24 hr calorie output-by about 10% or more. All of this means, then you start burning fat better again.

The big thing about cheat days is that they are a DAY. Not a week, not a month.

A DAY.

And the best way to get the most out of a cheat day is to eat a very low carbohydrate diet the day following your cheat day. Some recommend fasting, but I think this is a bit extreme.

So here we are at the Holiday season, and wow, yes it seems like there is a party every weekend. So choose your party, line up your cheat day and enjoy those hors d’oveures and those frosted Santa cookies, along with a slice of pecan pie.

And keep burning that fat.
 
Enjoy the holidays and stay healthy and lean!

 

Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled "The Fat Burning Kitchen, Your 24 Hour Diet Transformation" that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.   

                        Her mission is to help others prevent disease and live their best life ever.    

          Nutrition made Easy. Simple.Smart.Nutrition.


What about Coffee?

 

 

Caffeine was once thought to be bad for us.

But as we can see with the prevalence of coffee shops on virtually every corner, coffee is everywhere. And tea is gaining in popularity too.  

 

According to recent coffee statistics, coffee is the most popular beverage worldwide with over 400 billion cups consumed each year.

And, the United States alone imports around $4 billion worth of coffee per year.  Americans drink about 400 million cups of java a day, and companies like Starbucks would certainly like that number to grow.

 

Coffee, tea and other beverages containing caffeine have a great many health benefits.

And apparently, the U.S. Food and Drug Administration, the U.S. Surgeon General, the National Academy of Science, the American Medical Association, the National Cancer Institute, the Centers for Disease Control, the American Cancer Society, the Framingham Heart Study and many other scientific studies now agree on this fact.

 

Coffee increases the body’s metabolism, your heart rate, breathing, and helps to warm up the body.

It elevates the mood and can actually reduce depression as well, by increasing energy and stimulating the brain, making you more mentally alert.

 

Beyond the obvious stimulating factors that we all enjoy coffee for, there are some other fairly significant health contributions coffee makes. Lets take a look at some of these redeeming virtues of coffee:

 

·    Coffee Lowers Your Risk of Type 2 DiabetesTwo separate studies, published in the Journal of the American Medical Association (JAMA) found that drinking three to four cups of coffee a day decreased risk of type 2 diabetes by 27%. It is thought that this is due to the fact that coffee contains antioxidants and minerals like magnesium, that are beneficial for blood sugar metabolism and insulin sensitivity. Coffee may also help with weight reduction, which lessens the tendency to get diabetes as well.

 

·    Coffee Prevents Parkinson’s diseaseSix studies have shown that people who drink coffee daily are up to 80% less likely to develop Parkinson’s. And some of the newer Parkinson’s drugs actually contain a caffeine derivative.

 

Lowers Your Chances of Alzheimer’s Disease–Drinking five medium-sized cups of coffee a day could lower your chances of Alzheimer’s. One study followed mice that were bred to develop Alzheimer’s. After two months of drinking water with caffeine, the mice performed much better on memory and thinking tests compared to mice that were given only water. Plus, the mice had a 50% reduction of beta amyloid, a protein often found in Alzheimer’s patients’ brains.

 

·    Coffee Reduces Colon Cancer Risk—While colorectal cancer is the second highest cause of cancer related deaths in the US, a recent study from the European Journal of Cancer Prevention showed that colorectal cancer was 24% lower among those who drank 4 or more cups of coffee per day than the non-coffee drinkers.

 

·    Coffee Reduces Gall Stones–Researchers from Harvard University found that those drinking one cup a day had a 13% risk reduction of gallstone disease. Those drinking two to three cups a day had a 21% risk reduction and those drinking four or more cups a day had a 33% risk reduction of gallstone disease.

 

·    Coffee Helps Asthmatics—Caffeine and the chemical theophyline in coffee act as natural bronchodilators. Three or more cups of coffee per day help can relieve the symptoms of asthma.

 

·    Coffee Alleviates Headaches and Manages Migraines—Because caffeine is a natural vasoconstrictor, the caffeine in coffee helps to reduce headache pain in many people. Caffeine additives not only help headache medications to work more effectively, it also helps the body absorb headache drugs quicker.

 

·    Coffee Burns Fat—Because caffeine speeds up your metabolism, you have more energy and burn more calories. Caffeine also breaks down fat and frees up fatty acids in the body for immediate fat burning. In fact, conversion from fat to energy is about 30% more effective with caffeine. And because fat is being burned for energy, blood glucose levels don’t get low, and amino acids are preserved and you don’t get hungry as quickly.

 

·    Coffee’s High Number of Antioxidants Fights Free Radicals–Recent studies have shown that coffee is one of the richest sources of antioxidants in the average person’s diet. But little is known about how these antioxidants, including caffeine, work against free radicals.

 

·    Coffee is an Athletic Performance Enhancer—Numerous tests have been conducted on caffeine and its effects on athletic performance and endurance. And the results–caffeine works. About 330 mg (or 5 mg per kilogram of body weight) 30 minutes to an hour before workouts results in better endurance, faster times, less exertion, less fatigue, and more rapid recovery — up to 30% better. 

 

So what about the downside of coffee: What about the jitteriness that it causes? What about other health risks? Can you have too much of a good thing?

 

Coffee can raise cholesterol, spike insulin, be dangerous to those with heart disease, cause irregular heartbeat, raise blood pressure, cause insomnia and anxiety if overdone.

People with panic or anxiety disorders may find that they are especially sensitive to caffeine and usually find that even a little bit of coffee will make anxiety and panic much much worse.

 

Coffee also interferes with your body’s ability to use folate (a B vitamin, especially important for pregnant women), and vitamins B12 and B6. These nutrients are necessary to keep homocysteine levels low. Elevated homocysteine levels are associated with heart attacks and heart disease.

 

Coffee makes the acid/base balance of the blood turn acidic, causing calcium to be used as a buffering agent in the body.

 

Coffee also stimulates your adrenals — the hormones that activate your fight or flight response. If your adrenal hormones are stimulated too often, which is bound to happen if you are a daily coffee drinker, your adrenal glands may eventually burn out.

 

In premenopausal women, the body will substitute progesterone for adrenal hormones.

Progesterone has its own important job to do, and serves as a balance for estrogen. If progesterone is used up, you become estrogen dominant. Estrogen dominance can lead to osteoporosis.

 

Coffee tends to be a heavily sprayed crop so drinking non-organic coffee will expose you to a hefty dose of pesticides with each cup.

 

If you’re pregnant or planning to be, you should avoid coffee altogether. Over 300 mg of caffeine a day, which is the equivalent of two to three eight ounce cups of coffee, can increase your risk of miscarriage, low birth weight baby, and cleft palate, as well as SIDS. It is also transferred through breast milk, and stays in your body and your baby’s body  longer than most people.

 

Caffeine and coffee can also be pretty strong diuretics, so if you are drinking large quantities of it, be sure to drink water to replace the lost fluids.

 

So am I going ditch the ‘Joe’?

No way! I love a nice strong cup in the morning to get me going, mentally and physically. It’s sometimes the only thing that gets me out of bed. I’m not a morning person, without caffeine.

 

If you want to drink coffee, keep this in mind, and you’ll be fine:

 

·    Opt for organic, drink it fresh and grind it every day. Coffee is one of the products that you just should not ingest any other way, so pay a few extra bucks and get the organic kind. This maximizes the antioxidants in the coffee—and it just tastes better. And while you’re at it, avoid drinking coffee out of those nasty Styrofoam containers. Coffee can leach out some bad chemicals from that stuff.

 

·    Drink it black. Leave out the sugar, the cream, the fake non dairy chemical ‘cream’, and the artificial sweeteners. If you MUST have something in your coffee, try a little coconut milk and stevia.

 

·    Avoid drinking caffeinated coffee in the evening. Since coffee has a half life of 6 hours, it can take quite a bit of time to clear out all the caffeine. Instead get a good night’s sleep and sleep soundly, without caffeine.

 

And whatever you do, don’t get your caffeine fix from those fluffy, fattening, sugary, macchiato, mochaccino, cappucino, frappuccino drinks from the coffee shops. That’s not going to do you or your wallet any good.

 

A small amount of caffeine can be very helpful in many instances. A long boring drive when you’re feeling sleepy, crying babies who keep you up half the night, traveling through timezones, and getting up early to be productive in the pre-dawn hours of the morning. Sure, it’s good to be health conscious, but a little bit of caffeine to get us up in the morning, through the day, and over the hump is OK, too. And sometimes, a hot cuppa ‘joe’ just really tastes good.

Till next time, stay healthy, lean and energetic!

Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.   

Her mission is to help others prevent disease and live their best life ever.    

Nutrition made Easy. Simple.Smart.Nutrition.

 

 

 

 

 

 

 

Fitwise.com

 

Mercola, If you drink coffee make sure it’s organic, Jan 2010.

 

Hartley Jack, Caffeine and Sports Performance, http://www.vanderbilt.edu/ans/psychology/health_psychology/caffeine_sports.htm

 

Warner Jennifer, New Clues on Caffeine’s Health Benefits

Study Suggests Antioxidants in Caffeine Play a Role in Coffee’s Impact on Health, WebMD Health News.

 

What’s For Breakfast? Primarily Paleo, Gluten and Dairy Free Ideas

Breakfast is truly an important meal.It actually jumpstarts your metabolism, fires up your brain and gives you fuel to start your day full of energy. Don’t miss this opportunity to supercharge your day with some essential nutrients. And, eating a healthy breakfast reduces hunger all day.

 

Breakfast is truly an important meal.

Breakfast actually jump starts your metabolism, fires up your brain and gives you fuel to start your day full of energy. Don’t miss this opportunity to supercharge your day with some essential nutrients.

Studies show that in comparing breakfast eaters with breakfast skippers, the breakfast eaters lost weight, lost body fat and were less likely to eat high calorie lunches.
And, a University of Missouri study found that eating a healthy breakfast, especially one high in protein, increases satiety and reduces hunger throughout the day.

In one study done comparing a higher protein/fat breakfast with a high carb breakfast, the higher protein/fat breakfast won big time!

Study subjects lost more weight (with the same calorie intake) eating the higher protein/fat breakfast than the ones eating the high carb breakfast.
The protein/fat breakfast eaters had a healthier metabolic profile than the carb eaters as well, and burned more body fat.

What to have for breakfast if you want to eliminate wheat and dairy? What about a Paleo style breakfast? If your sleepy head wants to reach for that easy bowl of cereal, you may have to reprogram your thinking just a little. But truly, it’s not that hard.

If you are thinking of doing an elimination diet, or if you want to go Paleo, breakfast sometimes creates a dilemma, since the mainstay of many people’s breakfast is wheat and dairy. If you are left scratching your head looking for a  tasty breakfast, here are some great, tasty, alternative ideas:

For those who just want to be gluten free, the easiest route is to purchase some gluten free bread. Now there are lots of gluten free breads out there taking up shelf space in the grocery store, but many of those GF breads are just as bad as processed wheat flour.


Look for ‘whole grain’ gluten free breads or at least bread made from brown rice flour.

My favorite gluten free bread (that won’t break your foot if you happen to drop it) is a brand called ‘Udi’s’. They offer a whole grain version that is quite good—not heavy or chewy, not too starchy—and it tastes great toasted or untoasted.
Gluten free toast and a pan-fried egg make a great egg sandwich on the run.

 

I like to add a couple slices of natural bacon (no nitrates/nitrites) on it for a bacon and egg sandwich.

Or try gluten free toast with peanut butter, almond butter or other nut butter and berries, banana, apple or raisins. This is one of my favorite quick and easy, take-it-with-you breakfasts.

Another easy, light breakfast is a bowl of berries, a handful of nuts and maybe a couple slices of cheese. Antioxidants, protein, healthy fat and fiber all in one healthy meal.

Want to make something a little more elaborate? Try gluten free French toast!

Or grab some brown rice flour (Bob’s Red Mill) and whip up some pancakes with a cup or so of brown rice flour, an egg, a teaspoon of baking powder, pinch of sea salt, and just enough milk to make a thick batter. Pour into a pan or waffle iron, add some REAL butter and real maple syrup (not the kind with corn syrup in it), and Viola! A yummy GF version that will start your day off right.

Ok, so what about ‘Primarily Paleo’ people?

Great Paleo breakfasts are truly not that hard, either.

How about a yummy fresh berry smoothie?

Now that strawberries, raspberries, and blueberries are in season, throw in a generous cupful of these into a blender; add a banana, a few ice cubes, a cup or so of either hemp milk, coconut milk, almond milk or OJ, an organic or pasture raised clean raw egg (don’t use the regular commercially raised eggs, they are more likely to contain salmonella); and blend.

I like to add any or all of these optional ingredients to supercharge my smoothies:

Cold processed grass fed whey protein, a big spoonful of virgin coconut oil, unsweetened coconut flakes, flax or chia seeds, a handful of raw nuts, or half an avocado.

You can even throw in a couple leaves of kale, swiss chard, parsley, or other dark green leafy vegetable to really up the nutritional punch. (Don’t worry, you can’t really taste the green stuff, it just blends in.)

Make this yummy, high protein breakfast the night before and you will have a delicious breakfast that is full of protein, stays with you, and is a quick and easy way to take your breakfast on the run. Makes a great high protein snack too!

Egg quiche cups

6 eggs, beaten

1 small pkg of frozen spinach, drained or 1 big handful of fresh spinach

¼ cup minced onion

1-2 slices of diced natural ham or crumbled nitrate/nitrite free bacon

dash of Tabasco or hot pepper flakes

Sea salt

Preheat oven to 350, spray muffin pan or foil muffin cups with cooking spray. Thaw and drain spinach if using frozen. (You can just squeeze it with your hand to get rid of most of the excess liquid.

Mix all ingredients in with beaten eggs, and pour into muffin pan or foil muffin cups. Bake for 20 minues. Cool and serve.

You can refrigerate and re-warm these in a pan over low heat with a lid if you would like. Try with some fresh salsa and avocados!
And check out this awesome site I found for more great Paleo and gluten free breakfast ideas:

http://wheatfreedairyfreebreakfastrecipes.blogspot.com/

There are some particularly good recipes here for sure!

Gotta go, I am starving and it’s time for breakfast!

 

Till next time, stay healthy, energetic and lean!

Catherine (Cat) Ebeling RN BSN,is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

                     Her mission is to help others prevent disease and live their best life ever.
           Nutrition made Easy. Simple.Smart.Nutrition.


 

Should We All go ‘Paleo?’

 

Have you heard the new diet trend? It’s the ‘Paleo’ diet, primal diet or the caveman diet.

I guess it’s not exactly what I would call new and trendy, since it is based on the diet that our ancient ancestors ate. ‘The Paleo Diet’ is actually a term that author Loren Cordain, PhD coined for his book.

There have been several variations on this same type diet, including "The Primal Blueprint" by Mark Sisson, Weston Price’s Traditional diet, and my own, “Fat Burning Kitchen Program” diet. And if you like Michael Pollen, his dietary principles follow along the same lines too.

Scientists have finally started to figure out that the diet of our ancient ancestors may possibly be the best diet overall for our modern bodies.

This diet is basically avoids all processed foods, grains, sugar, dairy, and legumes.

Is it any wonder that in today’s world there is so much illness, obesity, heart disease, cancer, and other disease?

Today’s diet is a far cry from that of our ancestors.

Interestingly enough, our ancient ancestors were strong, healthy and were far more likely to be killed by a woolly mammoth or saber tooth tiger than a heart attack or diabetes.

If you would like to see a graphic presentation of the differences food makes on people, check out Weston A. Price’s book, Nutrition and Physical Degeneration–written in the 1940’s by a dentist who traveled the world studying primitive cultures and their diets.

It’s eye opening, to say the least! 

In a single generation, these natives go from the picture of health to unhealthy, diseased and deformed, and it has nothing to do with saturated fat, but everything to do with sugar and processed grains.

These photographs of Dr. Weston Price illustrate the difference in facial structure between those on native diets and those whose parents had adopted the "civilized" diets of  devitalized  processed foods. This occurred in all different primitive groups all over the world.

The "primitive" Seminole girl (left) has a wide, handsome face with plenty of room for the dental arches. The "modernized" Seminole girl (right) born to parents who had abandoned their traditional diets, has a narrowed face, crowded teeth, and a reduced immunity to disease.

This, and my own dietary evolution, has convinced me.

And I am more convinced the further away I move from processed foods, grains, sugars and more towards this ‘primal’ way of life.

The dramatic health benefits that result from this type of diet, seem virtually endless.

It reduces, prevents or cures: High cholesterol, high triglycerides, high blood pressure, cancers, heart disease, diabetes, auto-immune diseases, inflammatory disease, arthritis, joint problems, allergies, digestive problems, depression, ADD, and so much more.

That alone speaks for itself.

Let me add that my own dietary and health journey can vouch for the fact that this diet really seems to be working. In the past, I had health issues like asthma, allergies, celiac disease, arthritis,  depression, frequent colds and flu, digestive issues, fatigue, foggy-headedness, PMS, rashes, and more.

With each dietary ‘tweak’, I moved closer to THIS diet.

Isn’t it another low carb diet? Well…no.

However, our paleolithic ancestors did eat a pretty low carb diet. Different primitive societies did eat varying combinations of animals, plants and carbs, but generally the human diet was about 2/3 animal foods, and 1/3 from plant foods.

And no one cared about saturated fat and cholesterol either.

Along came the agricultural revolution and the cities, civilizations and manufactured foods. And, a boatload of nutritionally-related diseases that were totally unknown to the hunter-gatherers. These new foods are vastly different in so many ways from the real, healthy foods our hunter-gatherer ancestors ate.

So, I guess in a sense, we can blame the agricultural revolution for bringing us most of the chronic disease and obesity that we see in this modern world.

These mostly grain-based foods (cereals, dairy products, grain-fed meats, high fructose corn syrup, refined sugars and oils) do not work in bodies that were originally built for a diet of free-ranged meats, fruits, nuts, and vegetables.

The paleo diet is high in healthy omega 3 fatty acids, and Conjugated Linoleic Acid, low in omega 6 fatty acids, low on the glycemic index, high in USABLE natural nutrition, high in antioxidants, and no empty calories, no chemicals, or over-processed carbs.

And here is an interesting study: Medical researchers released results of a study that shows just how beneficial a primal diet can be:

A group of non-obese volunteers were fed a paleo diet for 10 days. Only 10 days!

And the conclusion is… Even very short term consumption of a paleo diet improved blood pressure, glucose tolerance, decreased insulin secretion, increased insulin sensitivity and improved lipid profiles in healthy sedentary humans.

I am not surprised. I’ve seen my lipid profile, my blood pressure, and blood sugar levels. All of them, off-the-charts excellent.

Primal Diet Principles:  

  1. Eat REAL food. No packaged or processed foods. Make your meals from combinations of one-ingredient foods and spices.
  2. Avoid most sugar, including: sucrose, fructose, agave (fructose), artificial sweeteners, and corn syrup. You may have small amounts of raw honey, maple syrup, raw cane sugar, and stevia if needed. 
  3. No grain. Not ‘whole grains’, and especially not refined, processed, white flour. No refined starches. 
  4. Eat plenty of healthy fat–from: grass fed meat, grass fed butter, pastured eggs and free range poultry, wild caught fish, raw dairy, avocado and coconut.  Extra virgin olive oil is ok, although I’m guessing a caveman probably didn’t eat this. 
  5. High quality protein is important. Grass fed, pasture raised, or wild caught–meat, fish and poultry, and eggs. No grain fed, commercially raised meat. 
  6. Eat lots of vegetables–locally grown is best, and fresh, raw or barely cooked. Organic if possible. Some fruit is ok, but our modern fruit is very high in sugar. 
  7. Eat organic. Eat them as close to where they grew as possible and in the most natural state. 
  8. Beware of what you are drinking. While I doubt cavemen drank their ‘cuppa joe’ to get going, drinking one cup of organic coffee or tea won’t ruin the diet. An occasional beer or glass of wine is ok, but a sugary, artificially flavored mixed drink is NOT ok. No fruit juice…these are full of sugar. Drink pure water as much as possible. 
And if you follow this diet, even 90% of the time, you WILL see major health benefits. 
 
Many pro and amateur athletes are gravitating towards this type of diet as evidence comes in that it improves athletic performance and endurance, reduces body fat and helps add lean muscle.
 
So, as of this writing, I am going to follow this diet as closely as possibly during the bicycling racing season this summer, and I will report back to you how it goes.      
 
Looking for more info?
 
There is plenty of information on the internet. One of my favorites is Mark Sisson’s site, Mark’s Daily Apple. This guy knows his stuff. Great articles, lots of entertaining and interesting info, and a lot of awesome recipes to help you get a better idea of how truly good food can be even without grains, sugar, or processed food.
 
And I have to put in a plug for my own website, Simple Smart Nutrition which is based on this type of diet, with tons of great information on various health conditions, from weight loss to maximizing your athletic performance and more.
 
And I have some delicious Paleo-style recipes too.
 
The very best way to check out the Paleo diet is to try it yourself. Even if you just follow principle #1 you will improve your health as you remove all of the junk, fast food, and “frankenfood” in the typical American diet.
 
Healthy and feeling good is normal.
 
Feeling tired, getting sick, gaining weight and all those other health issues are not normal. And, if you decide you just can’t commit to a Paleo diet, try following a few of the principles above and I guarantee you will see and feel so much better!
 
 
Sources:
Mark Sisson, The Primal Blueprint, Mark's Daily Apple, 2011.  Jennifer Pinkowski, Should you Eat Like a Caveman? Time magazine, Jan 2011. Dr. Loren Cordain, the Paleo Diet, 2010-2011.  
 
 
Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist.
In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled "The Fat Burning Kitchen, Your 24 Hour Diet Transformation" that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.
 
Her mission is to help others prevent disease and live their best life ever.
Nutrition made Easy. Simple.Smart.Nutrition.
     

Chia, the New Superfood?

Have you seen Chia seeds in the stores?

No, I’m not talking about those funny little terra cotta animals that you smeared with little seeds until they sprouted green “hair”. Chia pets do get their sprouts from Chia seeds. 

But what do you know about Chia seeds?

Chia seeds are actually an amazing food. Chia seeds are edible and are incredibly high in omega 3 fats—even more so than flaxseeds.

Chia seeds have been around for a very long time—since the ancient Aztec and Mayan days, actually. Chia seeds were a part of the Aztec and Mayan diets and carried into battle as  an important part of their daily rations.

It was thought that only 1 tablespoon of chia seeds would sustain a person for 24 hours.

Even the Mayan and Aztec religious ceremonies had chia seeds in them. Chia seeds have been used for joint pain, skin conditions and other medical problems. Chia is an edible seed that comes from the desert plant Salvia hispanica, a member of the mint family that grows abundantly in southern Mexico.

These tasty seeds are loaded with omega 3 fatty acids and also extremely high in antioxidants—way more than even blueberries!

Becuase of the high amount of antioxidants, Chia seeds have a much longer shelf lifethan flaxseeds and do not get rancid as easily. And while flaxseeds are easier to digest if ground up, Chia seeds do not need to be.

Chia provides fiber and other important nutrients, including calcium, phosphorus, magnesium, manganese, copper, niacin, and zinc.

All that in one tiny seed!

Here is something interesting about Chia seeds–when you add water or liquid to them and let them sit for a few minutes, the seeds form a gel. This reaction also takes place in the stomach, and it slows down their absorption and keeps the blood sugar stable.

Chia is just now being studied in depth, but some studies are already out on this amazing seed–in one study from University of Toronto, researchers fed 21 diabetics either a supplement made from chia or from other grains.  In 3 months, the blood pressure in patients on Chia seeds, dropped significantly, while the other grain group's BP stayed the same.

Chia seeds are about 16 % protein, 31% healthy fats,  and 44% carbohydrates, with tons of fiber.

Most of its fat is the very healthy omega-3 fatty acid, alpha-linolenic acid, or ALA.

But keep in mind, if anyone gives you a Chia pet for Christmas as a gift, the chia seeds that came with it are not edible.

Get your chia seeds from a health food store or order online. About two servings of about 1.5 ounces a day are recommended for the best benefits.

Chia seeds are delicious sprinkled on yogurt, oatmeal, or salads. You can even eat them whole as a snack or mix them up in your favorite muffin or bread mix.

I like them best in my smoothies!

Because of its high nutritional value and its shelf life, chia is being added to a wide range of foods. It's now being added to chicken feed for eggs rich in omega-3s. Chia is also fed to chickens to help their meat contain a higher amount of omega-3s. When chia is fed to cattle, their milk becomes enriched with omega-3s.

Chia can also be added to commercially prepared infant formulas, baby foods, baked goods, nutrition bars, yogurt, and other foods.

Here’s another bonus: insects don't like chia, so it is easier to find organically grown varieties.

We will soon be hearing much more about chia and its health benefits soon!


Till next time,

Stay healthy, lean and energetic!

 

Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled "The Fat Burning Kitchen, Your 24 Hour Diet Transformation" that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.   

Her mission is to help others prevent disease and live their best life ever.    

Nutrition made Easy. Simple.Smart.Nutrition.

Fat Burning Super Smoothie

Smoothies are an excellent way to get all the antioxidants of fresh fruit, and a lot of other supernutrients as well. Add fat burning energizing coconut oil, superfood greens such as kale, avocado, healthy protein, and a touch of powerful spices like turmeric or cinnamon.

The best smoothie recipe fuels your body with tons of energy, nutrients, healthy fats, protein and antioxidants. It is the perfect pre-or post-workout meal. Delicious and satisfying!

1 cup or so (I don’t measure) of frozen berry blend (I get this at Trader Joes)–organic if possible

1 banana

1/2 cup or so of orange juice, cherry juice, or almond milk (for creamier texture)

handful of walnuts

1/4 cup or so of ground flax seeds

1/2 cup organic kale, spinach, or other super greens-fresh or frozen

2 Tbsp virgin coconut oil

1-2 scoops of grass-fed cold processed protein powder

Blend lightly (don’t overblend) and enjoy!!

* Be sure to use an ORGANIC, free range egg if you are adding raw egg. Organic eggs do not generally get the salmonella problems that regular factory farmed grocery store eggs can get and therefore are much safer.

Till next time, stay healthy and lean!

 

 

For more great fat burning ideas, check out The Fat Burning Kitchen ebook!

And subscribe to your free weekly insider health tips newsletter to get more great fat burning recipes.

Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

Her mission is to help others prevent disease and live their best life ever.

Nutrition made Easy. Simple.Smart.Nutrition.