Raising the Bar: What's a Healthy Snack on the Go?

We have all been there – between meetings running from one thing to the other. Your stomach is yelling at you, but what to have? You pull into a convenience store or grab a quick granola snack from the pantry – is it the right healthy snack? Here is an article that I found helpful with an equation to determine if your snack bar measures up. Of course, like the article says, when you have time you should always reach for the whole foods like fruits, veggies, nuts and seeds to snack on.
But let's face it, sometimes that just isn't happening!

(Sugar + Carbohydrates - Fiber) / (Fat + Protein) = The CORE Ratio (2 or under)

http://bit.ly/rgCaP8

Time to Transition Our Seasonal Eating

This morning officially feels like fall, and with fall comes winter squash. The winter squash group includes pumpkin, acorn, butternut, and spaghetti squash. Winter squash, like other richly colored vegetables, provide an excellent source of carotenes. Generally, the richer the color, the richer the concentration. They also offer a very good source of vitamins B1 and C, folic acid, pantothenic acid, fiber, and potassium. Last week I noticed them making their appearance at the farmers market – it is time for us to transition our seasonal palettes from fresh salads to hearty soups. 

Our bodies naturally know what foods they need for what season. With spring and summer we are drawn toward lighter salads and fresh fruits to cool our body temperature down. And with the cooler weather moving in for fall and winter, can't you just feel your body craving the warm comfort that stews, soups and baked dishes have to offer?

Personally, I have been a little intimidated by the winter squash. Their thick skins, how long to cook, etc. I LOVE them and want to eat more of them. Can you say healthy comfort food!?

Here is a link to a quick video on how to prepare the winter squash with three different cooking methods.
http://bit.ly/oN881g

Beets, Beets, Glorious Beets

I love beets! I grew up with canned beets and still loved them...but now I buy them local and seriously, I have died and gone to heaven. It is beet season, so get to your local farmer's market and pick some up. Red beets are high in carbohydrates, low in fat and are an excellent source of folic acid and loaded with antioxidants.

We love them hot or cold – last night and today for lunch I made an arugula and beet salad to die for...like I said...heaven!

Beet & Arugula Salad

Organic Baby Arugula (bagged at Trader Joe's)
Beets, peeled and blanched. (Fork tender)
Lite Feta Cheese
Extra Virgin Olive Oil
Balsamic Vinegar
Salt and Pepper to taste

Optional: Toasted pine nuts, yellow bell pepper

Chia Seeds

Gelatinous Chia Seeds

Chia seed is an ancient superfood – the little black and white seeds were once a staple of the Incan, Mayan and Aztec cultures.

"Chia" is actually the Mayan word for strength. The seeds were used by these ancient cultures as mega-energy food, especially for their running messengers, who would carry a small pouch of it with them.

Chia seeds are said to have:

• 2 x the protein of any other seed or grain,
• 5 x the calcium of milk, plus boron which is a trace mineral that helps transfer calcium into your bones,
• 2 x the amount of potassium as bananas,
• 3 x the reported antioxidant strength of blueberries,
• 3 x more iron than spinach, and
• copious amounts of omega-3 and omega-6, which are essential fatty acids

They are a complete source of protein, providing all the essential amino acids in an easily digestible form. They are also a fabulous source of soluble fiber. The seeds absorb water and create a mucilaginous gel – they can hold 9-12 times their weight in water and they absorb it very rapidly - in under 10 minutes. Making it perfect to add to smoothies, oatmeal and the like. But they really have no flavor, so sometimes I will just take a tablespoon and swallow it down.

Some of the benefits of Chia are more energy, boosts strength, bolsters endurance, levels blood sugar, helps in weight loss and aids intestinal regularity. I definitely noticed that it helps me with the latter!

To make a basic chia gel, simply add 1/3 cup of seeds (2oz) to 2 cups of water. Stir the mixture well, to avoid clumping, then leave it in your fridge, in a sealed jar. This will yield around 17oz of chia gel and will last about three weeks.

We get our Chia Seeds at Whole Foods, but you can order them online as well.

7 Ways to Eat Smart and Lose Weight

This is a good article from Active.com.

http://bit.ly/pOsVy7