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Recipes

Avocado Toast

Serves 2 people

Ingredients:

1 avocado

2 slices of sourdough bread

2 over easy eggs

 1/2 c of spinach

Salt and pepper

 Red pepper flakes

Directions

toast 2 slices of sourdough bread.  Take 1 avocado and smash it in a bowl with a fork.  Cook 2 eggs over easy to your liking and set aside.  Take toast and place on plate and top with smashed avocado, 1 egg, sprinkle with 1/4 cup of spinach and salt, pepper and red pepper flake toast to your liking.  Enjoy! 

Categories
Recipes

Asparagus and Mixed green salad

Serves 2 people

Ingredients:

2 cups of mixed greens

1 bag of frozen baby asparagus 

1/2 c. Chickpeas

1/4 c. roasted almonds

1oz of sliced parmesan reggiano cheese

1 Lemon 

Extra Virgin Olive Oil-EVOO

Salt and pepper to taste

Directions-

cook baby asparagus to al dante, put 1 cup of mixed salad greens on top of plate and add cooked asparagus on top.  Sprinkle with 1/4 cup chickpeas and 1/8c of almond.  Squeeze lemon juice on top and drizzle with EVOO, salt and pepper to taste and finish with sliced parmesan reggiano cheese on top.  Enjoy! 

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Articles

Inflammation

Inflammation in the body, types, causes, and treatment

Inflammation, a natural process, is a part of a defense mechanism that heals your body and fights against things that harm it. In this article, you will learn everything you need to know about inflammation, including its types, causes, and treatment. So let’s get straight into it.

Definition of inflammation

Inflammation is a body’s immune system’s response to an irritant. It is a body’s way to protect itself from illness, infection, and injury. When foreign invaders or germs attack your cells and damage it, your body releases chemicals that trigger a response from your immune system. This response may include the increased blood flow to the affected part and the release of proteins and antibodies.

So when the foreign invader attacks the body, it launches the biological response to try to remove it. It also serves as a system initiating the eradication of agents and damaged tissues.

Types of inflammation

Acute Inflammation (short-lived): Acute inflammation is also known as a short-lived inflammation that can disappear quickly. It often resolves in a few hours, days, or maximum in a week. Acute inflammation often causes signs such as redness, swelling, heat, or pain. But mind you, these signs are not always present. Sometimes inflammation is silent, and a person may also feel tiredness or fever without having any symptoms.

Chronic Inflammation (long-lasting): Chronic Inflammation occurred inside the body without any prior-noticeable symptoms. It can also happen when there is no injury and last for several months or years. Chronic inflammation signs are usually subtler. These symptoms include rashes, fatigue, mouth sores, chest pain, abdominal pain, or fever. These symptoms can range from mild to severe. It can also happen when people are obese or under stress
This type of inflammation may result in autoimmune disorders & prolonged stress. It can also lead to heart disease, asthma, diabetes, cancer, and Alzheimer’s disease.

Symptoms

The common signs of Inflammation.

Pain
Redness
Swelling
Heat
Loss of function

Sign of long-term Inflammation

Here are the signs that medical practitioners often associate with long-term or chronic inflammation.

Insomnia
Constant Fatigue
Body pain
Depression
Anxiety
Mood disorder
Stress
Frequent infection
Gastrointestinal issues
Weight gain
Weight loss and anemia

Causes of inflammation

When a physical factor triggers an immune reaction, Inflammation happens. Inflammation does not necessarily mean that there is an infection, but infection can cause inflammation.
Bacteria and infectious agents are the most common stimuli of inflammation. It is considered that viruses raise the inflammation by getting into the body and destroying the cells whereas, the bacteria release a particular substance “endotoxins” that can initiate inflammation.

Several other things can cause inflammation, include:

Pathogens like bacteria, viruses, and fungi
Exposure to an irritant or foreign materials your body can’t eliminate easily
The immune system mistakenly attacks healthy tissues
Lack of nutrients or oxygen tissues required
Loss of blood flow to the area
Effects of radiation or chemical
Untreated infection or injury
Certain medication

Food Ingredients that may trigger more inflammation in your body

It may hard to resist chocolate bars, pastries, cakes, and other desserts. However, scientists have hypothesized that consuming a high amount of sugar and high-fructose corn syrup can be quite harmful that may lead to obesity and diabetes. Studies have also shown that a high intake of refined carbs, such as white bread, can also contribute to inflammation, obesity, and insulin resistance.
Excessive intake of alcohol, smoking cigarettes, and stress are other possible culprits. Furthermore, processed foods, frozen breakfast products, fast foods, and other fried products that contain trans fats are known to trigger systemic inflammation. Experts also believe that an inactive lifestyle that includes a lot of sitting and an unhealthy diet may also contribute to inflammation.

Is inflammation good or bad?

Inflammation may play a vital role in healing the body, localizing and eliminating harmful factors, and removing damaged tissues, but having long term inflammation may increase the risk of various diseases and makes your body vulnerable against bacterial and germs attack resulting in a weak immune system. As the immune system doesn’t work up to the mark, in this case, an inappropriate immune response may give rise to a damaging and prolonged inflammatory response. It leads to the development of several severe diseases, including cancer, arthritis, periodontitis, and rheumatoid.

How are inflammatory Diseases diagnosed?

There is no single test that can diagnose inflammatory disease. While visiting a doctor based on symptoms, your doctor may require your medical history to start examining along with bloodwork.

How to reduce inflammation

The things you eat and drink can also play a role in Inflammation. You can reduce its level by just changing your diet. By avoiding sugar, processed foods, excessive oil, and fats, you can put yourself on track to heal.
There are foods that are proven to be useful in fighting-inflammation. Anti-inflammatory foods include:

Mushroom
Avocados
Tomatoes
Green tea
Leafy green vegetables
Fruits (oranges, berries, and cherries)
Fatty fish (mackerel, tuna, and salmon)
Spices (turmeric, clove, and ginger)

You can further help reduce-inflammation by taking supplements and choosing a balanced diet.

It’s easier to start when you have a set diet plan in front of you. People often get confused about what menu they should take and how much they should eat to keep things balanced.
If you also are not sure what to eat in Breakfast, Lunch, and Dinner, nothing could be better than consulting a dietitian nutritionist. Cheryl is a registered dietitian nutritionist and will help you to prepare an anti-inflammatory diet by listing out and incorporating foods with beneficial effects at every meal.
So what are you waiting for? To get a Perfect and detailed diet plan to get things started, BOOK A SESSION with her now.

Categories
Recipes

Dark Chocolate Stuffed Dates

Ingredients:

1 container of pitted dates
88 Acres Dark Chocolate Seed Butter

Directions: Cut dates in half and stuff with 1 teaspoon of 88 acres dark chocolate seed butter OR any nut/seed butter of your choice. Place dates on a plate and put it into the freezer for 1 hour and Enjoy!

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Recipes

Quick and Easy Chocolate Banana Nut Butter Smoothie

This smoothie is so quick & easy to make and packed full of immune-boosting foods. No one will ever know its chock full of veggies as it tastes so yummy! Take it with you on the go!

Ingredients:
8oz Silk Cashew Milk (any other milk can be used)
1 packet of Orgain Chocolate protein powder
1/4 of a frozen banana
1tsp of RX vanilla nut butter
1 handful of baby spinach
1/2c of frozen riced cauliflower
2 ice cubes

Instructions- place Silk milk into the blender then add in Orgain chocolate protein powder, frozen banana, RX vanilla nut butter, spinach, riced cauliflower, and ice cubes and blend until smooth. Pour into a glass and drink up. Enjoy!

Categories
Recipes

One Pot Immune Boosting Recipe

Building your immune system is easy with my one-pot meal that includes foods like spinach, northern beans, garlic and olive oil sauteed together.

Recipe:

2 small heads of garlic cloves
1/2 of a small onion
1 TBS EVOO – extra virgin olive oil
Salt and Pepper to taste
1 bag of baby spinach
1 can of great northern beans
Grated Pecorino cheese

Instructions: Heat up EVOO on medium heat for a few minutes and then add garlic and onions with salt and pepper until browned lightly. Then add drained can of great northern beans and cook on low heat for 3 minutes. Lastly, add the whole bag of baby spinach and sautee until spinach is wilted. You can add this on top of WG pasta or any other grain of choice or just eat alone. Sprinkle with grated pecorino cheese to taste. Enjoy!

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Recipes

Healthy Immune Boosting Taco Salad

Ingredients:

SERVES 2

1lbs of ground turkey
1/4 small onion
1 tsp olive oil
1/2 can of great northern beans
1/2 jar of salsa
2 heads of romaine lettuce
1/4 bag of sliced red cabbage
2TBS of sharp white cheddar cheese
1 avocado
1 tsp of lime juice
2TBS chopped onion
salt and pepper to taste
Blue corn chips

Instructions:
Heat a pan with olive oil and saute onions for 3 minutes. Once cooked down add ground turkey and let cook for 10 minutes, while constantly stirring. Add great northern beans and salsa and continue to cook for 5 minutes. While that is cooking prepare guacamole by scooping avocado out into a small bowl and adding in 2 TBS of chopped onion along with lime juice and salt and pepper to taste. Build a plate with romaine lettuce as a base with red cabbage and turkey mixture on top. Dollop guacamole on top and sprinkle cheddar cheese on top and place blue corn chips around the plate. Enjoy!

Categories
Recipes

One Pot Meal – Full of Immune Boosting Foods!

Ingredients:

1lbs. Boneless Chicken cut into chunks
1TBS. Olive Oil
1 bag of frozen broccoli florets
6 mini red bell peppers – sliced into circles
1 small onion diced
2 garlic heads diced

Instructions: Heat a large frying pan with olive oil on low-medium heat for 2 minutes and then sautee onion and garlic for 5 minutes. Add in uncooked chicken and cook for 15 minutes on LOW heat- continually stirring. Finally, add the bag of broccoli florets and continue to cook for 5 minutes. Serve and enjoy!

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Articles

Foods to Stock Up on During COVID19

You may be finding it challenging lately to purchase the right mix of healthy foods during this pandemic. I wanted to put together a list of food sources you can stock up on that are healthy and easy to incorporate into any meal plan without being perishable:

  • Canned Beans – lentils, great northern, chickpea, black beans – try to use low sodium versions and rinse with water
  • Brown Rice
  • Quinoa
  • WG pasta or chickpea pasta like Banza
  • Egg noodles
  • Oatmeal
  • Peanut butter or any nut butter
  • Any nuts such as – Almonds, Walnuts, Pistachio, Pecans, Cashews
  • Soups- low sodium versions
  • Stocks – Chicken, vegetable, beef
  • Maple syrup, Honey, Agave
  • Olive oil, avocado oil or canola oil
  • Canned fish – Tuna, Salmon, Sardines
  • Canned green beans, spinach, etc- try to use low sodium versions and rinse with water
  • Salsa
  • Dried fruits – make sure they are unsweetened and sulfur dioxide-free
  • Granola

*Tip – remember you can combine brown rice with any bean to get a complete combination of proteins!

Let’s not forget that frozen foods are a great option for fresh produce as well…

  • Frozen berries or any fruits
  • Frozen vegetables – any mixture is good – Broccoli, spinach, green beans, asparagus, riced cauliflower, carrots, etc.
  • Frozen long grain rice
  • Frozen meats – Turkey burgers – I love the ones from Trader Joes!

 

Categories
Recipes

Simple 3-Ingredient Watermelon Margarita

Watermelon Margarita Recipe

1/2c. of fresh watermelon
1 TBS of lime juice or 1 lime squeezed
1 shot of your favorite tequila (I use Blanco)

Instructions: Smash watermelon with lime juice w/ a muddler, then put into a shaker and add 1 shot of Tequila with 4 ice cubes and shake real good and then pour into the glass and enjoy!