Healthy Sweet Potato Skins Recipe

by admin | Mar 26, 2015 | Tips and Recipes

Sweet potatoes are very healthy foods.

They are high in vitamin A, vitamin B5, B6, thiamin, niacin, riboflavin, magnesium, and carotenoids. They are fat-free, a great source of dietary fiber have a low glycemic index, and have fewer calories than white potatoes. I eat these when I’m craving foods like nachos.     Healthy Sweet Potato Skins Recipe:

• Preheat oven to 400 degrees.
• Bake sweet potato 25-30 minutes until tender.
• When done take it out of oven. Cut in half the long way and scoop out half of the filling. Set filling aside.
• Sprinkle black beans and cheese on each half and melt in oven for 5 minutes.
• Take out and top with guacamole, salsa, salt, and pepper (or any other ingredients you like on sweet potatoes).

Enjoy! Sarah, RN @Innovative Directions in Health

Homemade Chemical Free Toothpaste

by admin | Mar 10, 2015 | Tips and Recipes

Discovering how to make products on your own is beneficial to your health and also fun!

Homemade toothpaste is one of my new favorite things to make!

  As we try to cut out all of the harmful chemicals out of our food and products, it becomes a little expensive. I have discovered that coconut oil is my favorite product because it has countless uses. I began with oil pulling and then discovered I can make toothpaste out of coconut oil too!!! It tastes great and the flavor can be modified for everyone in the family. The best part is…it’s COMPLETELY chemical free!!! Give it a try and let me know what you think!   Homemade Chemical Free Toothpaste Recipe

• 3 TBSP Coconut Oil (raw and unrefined)
• 3 TBSP Baking Soda
• 2 TSP vegetable glycerin
• Oil drops of your choice (I use about 20 drops of cinnamon or peppermint)
• 2-3 drops of Stevia (can be omitted if no sweetener is wanted, although it tastes much better)
• Mix all ingredients together and store in a glass jar

Here's to good health one step at a time! Sarah, Nurse @ Innovative Directions in Health

Bring on the Bean Diet

by admin | Feb 23, 2015 | Tips and Recipes

Learning more about a Bean Diet

Many of our patients have been asking our Nurse, Sarah, about the Bean Diet she is on. We got her to write down what she does and what the diet consists of. The diet is based off of Nutritionist, Karen Hurd, A.K.A. "The Bean Queen". Sarah has modified the diet to fit into her lifestyle. She feels this diet is good because it helps teach portion control, keeps you full and takes the confusion out of how to eat healthy. Feel free to email Sarah at nurse@idinhealth.com with any questions you may have about the diet.     Bean Diet All day long you should try to eat a total of 2.5 cups of vegetables. This can be in one meal or divided throughout the day! More than 2.5 cups is okay with veggies!

• You can eat vegetables raw, roasted or steamed. Eat a rainbow of colors. Try to include as many colors as possible but focus on the dark green veggies.
• If you are short on time or money buy bags of frozen vegetables. They often have more nutrients than fresh veggies and make meals in minutes.

Breakfast:

• ½ cup beans (can use any type such as black, pinto, northern, etc.)
• 1 serving protein (the size of your palm and thickness of a deck of cards)
• Veggies

*You can toss beans and veggies into eggs for an easy breakfast that will stick with you for hours. If you have left over veggies and beans from last night you can use in the morning. Snack:

• ¼ cup nuts or serving of nut butter of your choice (no added oils). You can enjoy nut butter on a piece of sprouted grain toast.

Lunch:

• ½ cup beans (can use any type such as black, pinto, northern, etc.)
• 1 serving protein (the size of your palm and thickness of a deck of cards)
• Veggies

*Salads work great for lunch since they are easy to bring to work! Layer in a mason jar with dressing at the bottom and make ahead of time. Snack:

• ¼ cup nuts or serving of nut butter of your choice (no added oils). You can enjoy nut butter on a piece of sprouted grain toast.

Dinner:

• ½ cup beans (can use any type such as black, pinto, northern, etc.)
• 1 serving protein (the size of your palm and thickness of a deck of cards)
• Veggies

* You can make quick easy stir-fry’s or soups with beans, veggies and protein. Goggle easy recipes. If you make a different meal for your family with veggies and meat, just put beans on your plate.   Drink at least 8 cups of water a day. If you have an urge for a sweet treat have a piece of fruit. One day a week enjoy a cheat meal with the foods you crave. Don’t go crazy though! – Sarah, RN @Innovative Directions in Health   More information about the Karen Hurd or the Queen Bean's cookbook can be found at here.  

Overnight Steel Cut Oats Recipe

by admin | Feb 9, 2015 | Tips and Recipes

Steel cut oats are hearty, healthy and relatively easy to make AND the flavor combinations are endless.

  These overnight steel cut oats are my family’s favorite way to eat them. Enjoy cold or heat up in the microwave for a quick and easy breakfast.           Ingredients:

• 1/2 cup gluten free rolled oats or steel cut oats
• 1 Chopped Date or 1 T coconut sugar
• 1 tsp Chia Seeds
• 1 tsp flax meal
• 1 tsp ground vanilla beans
• 1 T Chocolate Chips
• 1/2 cup almond milk or milk of choice

Combine ingredients in glass jar with lid. Stir, close lid, and refrigerate overnight.   Now you have a healthy on the go breakfast that takes little time to prepare. Prep a dozen jars at once to make sure you always have a healthy breakfast on hand for you and your family! Share your favorite combination with us!   Enjoy! Nurse @Innovative Directions in Health