by admin | Jun 11, 2014 | Tips and Recipes
Hello everyone! I have a treat for you!
If you have been working on all your hormones levels, getting your sleep patterns regulated, and enjoying life and this beautiful summer, I have something that will be a wonderful addition to your life! Waffles for breakfast..or lunch..or dinner. They can be good for you!
I wish I could take credit for this recipe, but my dear friend, and kinesologist Anna Gates, has created this waffle recipe using all good fats and chia seeds. No flour or grains. I make a large batch and freeze the leftovers. They are wonderful just popped in the toaster anytime!
Ingredients:
- 1/2 cup butter
- 3/4 cup heavy cream
- 7 whole organic eggs
- 1/3 cup chia seeds. ground
- 2 1/4 Tbsp whole chia seeds
- 1 Tbsp baking powder
- 1/4 tsp sea salt
Directions:
- Melt butter and cool
- Stir dry ingredients together with a fork
- Whisk cream into eggs
- Pour cooled butter slowly into egg mixture
- Add dry ingredients a bit at a time, then allow to sit until the chia seeds absorb moisture (1/2 hour or so)
- Pour about 1/3 – 1/2 cup onto hot waffle iron and bake. Cook up all the batter and freeze the rest.
These are so delicious, no one can believe there is no flour in these waffles. Only good fats and protein. I have even made these on a pancake griddle and used them as hamburger buns instead of the high carb white flour ones we are all so used to.
Enjoy this new treat in your life!!!
– Susie Ries
Visit our Tips & Recipes Blog for more healthy treats!
by admin | May 8, 2014 | Tips and Recipes
Avocados are one of the top brain-healthy foods packed with nutrients heart healthy monounsaturated fats and omega-3.
Did you know this superfood is actually a fruit? It is considered by many nutritional experts to be a perfect food.
Why eat Avocados?
– They are High in folic acid, a great food for pregnant women
– High in Lutein, making them great for eyes
– Have more potassium than bananas
– Rich with plant phytonutrient polyphenols and flavonoids, which are anti-inflammatory agents
– One of the few foods that contain the antioxidant glutathione, which supports the liver, nervous system and immune system
– Contain four times more beta-sitosterol than any other fruit, which helps lower blood cholesterol levels
Try this refreshing tasting smoothie for breakfast or lunch. I make enough for 2 and set the extra one in the fridge for my husband to enjoy later.
Avocado Smoothie Recipe:
- 1 Ripe Avocado, pitted and peeled (make sure it is ripe!)
- 1 large Banana
- 1/2 – 1 cup Ice
- 2 cups Almond Milk
- 1 Scoop Vanilla Protein Powder
- 1 tsp Agave Nectar (light or dark) or Organic Honey
- ¼ – ½ tsp ground cinnamon
- Combine ingredients in a blender. Blend until smooth and frothy. To make it extra pretty, sprinkle additional cinnamon on top.
Enjoy! Lisa (Innovative Directions in Health)
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by admin | May 6, 2014 | Tips and Recipes
There is nothing more satisfying than an bowl of warm homemade soup on a rainy day. Eating homemade soup provides many servings of a variety of vegetables and necessary nutrients in one meal.
By making it yourself you avoid the high levels of salt and preservatives in store bought soup. I don’t measure ingredients in soup, just eye ball them and toss them in. This way your soup is just the way you like it each time.
For those who are uncomfortable with tossing ingredients in, here is an estimation of the amount of ingredients I use to get you started. Feel free to add more to your taste.
Vegetable Soup Ingredients:
Broth:
– 2 tbsp olive oil
– 1/4 cup chopped onion
– 1 tsp minced garlic
– 2 tsp pepper (more or less to taste) I used 1 tsp white and 1 tsp black pepper
– 1 tbsp of a mixed seasoning that you prefer. There are many types depending upon the flavor you prefer. I use a Paleo blend for veggies. (more or less to taste)
– 1 carton organic vegetable broth (low sodium)
– 1 carton free range organic chicken broth (you can use 2 of the same type, my family just prefers this)
Veggies: (You can use any veggies you want, I just chose these because they go so well together). I add in more if there seems to be a lot of liquid compared to veggies. Keep in mind some of the broth soaks in to the veggies.
– 2 cups Beans (I used 3 varieties: cannellini beans, white northern beans, black eyed peas)
– 2 cups cooked brown rice
– 1 cup chopped celery
– 1 bag of mixed frozen peas and carrots
– 10 small baby yellow potatoes cut into quarters (Yellow potatoes have a lower glycemic index)
Directions:
– In a large saucepan sauté onion, garlic and olive oil
– Pour in both cartons of broth and seasonings and bring to a simmer
– Add in potatoes. Set timer for 30 minutes.
– In 15 minutes add celery
– In 10 minutes add beans and frozen veggies
– In 5 minutes add in cooked brown rice
Let everything simmer about 5 minutes or until potatoes and celery are tender and add more seasoning to taste if needed. I like a lot of black and white pepper in mine. Enjoy!
Subscribe to our Blog for more health recipes and tips or stop by our Open House and chat with me about healthy ingredients.
Sarah, RN (Innovative Directions in Health)
by admin | Apr 24, 2014 | Tips and Recipes
With so many selections, how do you know how to choose the best protein powder?
1) When you choose a protein powder you want to choose one that is not loaded with artificial sweeteners, flavors, additives, preservatives and colors. These ingredients can cause stomach discomfort and bloating.
2) You want to choose a protein powder low in sugar and processed carbs. Stevia is an excellent natural sweetener available in many protein powders now.
3) You want to choose a protein powder with fiber to keep you feeling full.
4) You want to choose a natural protein that is sourced from plant-based proteins or from cows not treated with dangerous growth hormones. Soy protein is not natural and causes bloating and stomach discomfort. Casein, Whey, and milk proteins are excellent choices, especially in blends.
5) Cold processed powders are best, as heating destroys the nutrients.
6) Time-released protein blends with fast and slow acting proteins will provide you with a longer period of nutrition and decreased insulin spikes. Powders with only Whey protein are not unhealthy, but can cause insulin spikes.
Do you have a favorite to recommend? Post it on our Facebook page. I will be posting mine as well!
– Sarah, RN
by admin | Apr 18, 2014 | Tips and Recipes
This is a great total body workout I do at home. It requires no equipment. You can do it all at once, or do a little bit here and there throughout the day until you can do it all. If you cannot perform the number of reps indicated, do less and move on to the next exercise. Your strength will increase with time and practice. Just remember to always push yourself and do as many as you can. Remember any exercise is better than no exercise!
- 30 Jumping Jacks
- 5 Pushups
- 25 High Knees
- 7 Burpees
- 10 Crunches
- 7 Squats
- 5 Push-ups
- 10 Crunches
- 5 Pushups
- 7 Squats
- 30 Jumping Jacks
- 1 Minute Wall Sit
- 5 Push-ups
- 25 High Knees
Repeat 3-5 times for best results.
What is your favorite exercise on this list? Join in our conversation on Facebook. I will post tips for the exercises above.
– Sarah (RN, Innovative Directions in Health)
by admin | Apr 10, 2014 | Tips and Recipes
I love Ranch Dressing, however, like many store bought foods, most dressings and packed mixes contain MSG and preservatives to keep it fresh. I make my own healthy Ranch dressing. By doing that, I cut out a lot of fat while still keeping great flavor and texture, and added a lot of protein. It takes about 2 minutes to make.
Guilt Free Ranch Ingredients:
– 8 tbsp Greek yogurt
– 2 tbsp chopped fresh dill
– 2 tbsp chopped fresh chives
– 1 tbsp apple cider vinegar
– 2 tbsp skim milk
– 1 tsp onion powder
– 1 tsp garlic powder
– ½ tsp Dijon mustard
– a pinch of salt and pepper
Put all ingredients in a jar and shake until combined. Store in refrigerator. Keeps for about 1 week.
ENJOY!
Sarah, RN
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