April 15th, 2014


Summer’s Best Green Drink

One sip, and you’ll think you’re sitting on a beach in Mexico.

  • 2 lime wedges
  • 1 handful fresh cilantro
  • 2 cups filtered water
  • 1 or 2 ice cubes (optional)

Blend.

April 4th, 2014
The Sprig is Up! Long regarded as a ho-hum herb, parsley is actually a staple in many cuisines.
Parsley’s distinctive flavor comes from menthatriene, a volatile oil. Other volatile oils in the herb, especially myristicin, are known cancer fighters and have been shown in studies to prevent tumor formation.
The antioxidant properties of parsley’s flavonoids, vitamin C (alsoa powerful anti-inflammatory), and pro–vitamin A carotenoids help your body ward off many chronic diseases.
Rich in chlorophyll, parsley is a handy breath freshener. Great for toning down  garlic or onion breath.
A mild diuretic, parsley supports the body’s detoxification systems and may help ward off kidney and bladder problems.
Parsley provides folic acid, an important B vitamin that supports cardiovascular health and helps prevent colon and cervical cancers.
Find more information about parsley including some delicious recipes here.

The Sprig is Up! Long regarded as a ho-hum herb, parsley is actually a staple in many cuisines.

  • Parsley’s distinctive flavor comes from menthatriene, a volatile oil. Other volatile oils in the herb, especially myristicin, are known cancer fighters and have been shown in studies to prevent tumor formation
    .
  • The antioxidant properties of parsley’s flavonoids, vitamin C (also
    a powerful anti-inflammatory), and pro–vitamin A carotenoids help your body ward off many chronic diseases.

  • Rich in chlorophyll, parsley is a handy breath freshener. Great for toning down  garlic or onion breath.

  • A mild diuretic, parsley supports the body’s detoxification systems and may help ward off kidney and bladder problems.

  • Parsley provides folic acid, an important B vitamin that supports cardiovascular health and helps prevent colon and cervical cancers.

Find more information about parsley including some delicious recipes here.

March 31st, 2014
One of the first signs that winter is over, asparagus is bursting with powerful anti-inflammatory and antioxidant nutrients.
Recent research has shown that asparagus contains saponins, phytonutrients that fight inflammation and chronic diseases such as cancer. They also help with blood pressure and blood-sugar regulation.
Asparagus is also rich in glutathione, vitamin C, beta-carotene, vitamin E and several flavonoids that make it an anti-inflammatory and antioxidant powerhouse.
Inulin, a prebiotic, is found in asparagus (as well as in chicory root, Jerusalem artichoke and other foods). It helps nourish probiotic (good) bacteria in the large intestine that improves nutrient absorption and balances biochemistry while lowering the risk of allergies and many chronic diseases. Because asparagus is also high in fiber, it’s excellent for digestive health.
High amounts of B vitamins in asparagus help lower blood levels of the amino acid homocysteine and contribute to heart health.

One of the first signs that winter is over, asparagus is bursting with powerful anti-inflammatory and antioxidant nutrients.

  • Recent research has shown that asparagus contains saponins, phytonutrients that fight inflammation and chronic diseases such as cancer. They also help with blood pressure and blood-sugar regulation.

  • Asparagus is also rich in glutathione, vitamin C, beta-carotene, vitamin E and several flavonoids that make it an anti-inflammatory and antioxidant powerhouse.

  • Inulin, a prebiotic, is found in asparagus (as well as in chicory root, Jerusalem artichoke and other foods). It helps nourish probiotic (good) bacteria in the large intestine that improves nutrient absorption and balances biochemistry while lowering the risk of allergies and many chronic diseases. Because asparagus is also high in fiber, it’s excellent for digestive health.

  • High amounts of B vitamins in asparagus help lower blood levels of the amino acid homocysteine and contribute to heart health.
March 17th, 2014
Celebrate the Delicate Side of Cabbage this St. Patrick’s Day.
One cup of raw, shredded savoy cabbage provides 60 percent of your daily recommended allowance of vitamin K, which is important for healthy blood coagulation and maintaining bone mass. It’s also loaded with vitamin C, phytonutrients and fiber.
When cooked, savoy’s vitamin K disappears. But steaming or lightly boiling savoy makes other vitamins — especially vitamins C and A — more accessible during the digestion process.
Raw, shredded napa cabbage offers plenty of vitamin C, plus some vitamin A and calcium. The vegetable’s folate, manganese, copper and iron are not readily accessible to the body when it’s raw.
When steamed or lightly boiled, though, a cup of napa cabbage delivers 12 percent of your RDA of folate, as well as a healthy mix of manganese, vitamins A and C, copper, and iron.
The strong flavor of cabbage comes from its glucosinolates, which contain sulfur and nitrogen. Glucosinolates and isothiocyanates are phytochemicals in cabbage that help ward off cancer. By signaling the genes to increase production of certain enzymes, cabbage’s phytonutrients also help optimize the body’s detoxifying abilities.
Raw cabbage juice has been shown to be effective in treating peptic ulcers.

Celebrate the Delicate Side of Cabbage this St. Patrick’s Day.

  • One cup of raw, shredded savoy cabbage provides 60 percent of your daily recommended allowance of vitamin K, which is important for healthy blood coagulation and maintaining bone mass. It’s also loaded with vitamin C, phytonutrients and fiber.
  • When cooked, savoy’s vitamin K disappears. But steaming or lightly boiling savoy makes other vitamins — especially vitamins C and A — more accessible during the digestion process.
  • Raw, shredded napa cabbage offers plenty of vitamin C, plus some vitamin A and calcium. The vegetable’s folate, manganese, copper and iron are not readily accessible to the body when it’s raw.
  • When steamed or lightly boiled, though, a cup of napa cabbage delivers 12 percent of your RDA of folate, as well as a healthy mix of manganese, vitamins A and C, copper, and iron.
  • The strong flavor of cabbage comes from its glucosinolates, which contain sulfur and nitrogen. Glucosinolates and isothiocyanates are phytochemicals in cabbage that help ward off cancer. By signaling the genes to increase production of certain enzymes, cabbage’s phytonutrients also help optimize the body’s detoxifying abilities.
  • Raw cabbage juice has been shown to be effective in treating peptic ulcers.
March 13th, 2014
Chocolate-Blueberry Goodness Smoothie
1 banana
1/2-1 cup milk of your choice (almond, dairy, etc.)
1/4 cup almond or peanut butter
2 tbs. unsweetened cocoa powder
1/2 cup frozen wild blueberries
1/2 cup fresh or frozen spinach
1 tsp. chia seeds
Blend all the ingredients together until smooth. (NOTE: Substitute the spinach for half of an avocado for a creamier alternative.)

Celebrate St. Patrick’s Day with Experience Life staff’s favorite green treats! More recipes here.

Chocolate-Blueberry Goodness Smoothie

  • 1 banana
  • 1/2-1 cup milk of your choice (almond, dairy, etc.)
  • 1/4 cup almond or peanut butter
  • 2 tbs. unsweetened cocoa powder
  • 1/2 cup frozen wild blueberries
  • 1/2 cup fresh or frozen spinach
  • 1 tsp. chia seeds

Blend all the ingredients together until smooth. (NOTE: Substitute the spinach for half of an avocado for a creamier alternative.)

Celebrate St. Patrick’s Day with Experience Life staff’s favorite green treats! More recipes here.

March 12th, 2014
Chickpeas
Purée chickpeas with olive oil, fresh garlic, tahini (sesame seed paste) and lemon juice to make hummus, which you can serve with pita, vegetables or as a sandwich spread to accompany meats, vegetables or fish.
For a crunchy, flavorful snack, season chickpeas with olive oil, salt and pepper, toss with rosemary and balsamic vinegar, then roast at 200 degrees F for 45 minutes. Stir, then roast for another 15 minutes.
Add chickpeas to vegetable soups to enhance flavor and protein content.
Sauté chickpeas in olive oil with garlic, then combine with spinach, tomatoes, feta and quinoa pasta for a fast, delicious and nutritionally balanced meal.
Chickpea (garbanzo) flour makes a flavorful, light and nutritious whole-grain alternative to wheat flour in pancakes, fritters, crackers and polenta.

Chickpeas

  • Purée chickpeas with olive oil, fresh garlic, tahini (sesame seed paste) and lemon juice to make hummus, which you can serve with pita, vegetables or as a sandwich spread to accompany meats, vegetables or fish.
  • For a crunchy, flavorful snack, season chickpeas with olive oil, salt and pepper, toss with rosemary and balsamic vinegar, then roast at 200 degrees F for 45 minutes. Stir, then roast for another 15 minutes.
  • Add chickpeas to vegetable soups to enhance flavor and protein content.
  • Sauté chickpeas in olive oil with garlic, then combine with spinach, tomatoes, feta and quinoa pasta for a fast, delicious and nutritionally balanced meal.
  • Chickpea (garbanzo) flour makes a flavorful, light and nutritious whole-grain alternative to wheat flour in pancakes, fritters, crackers and polenta.
March 10th, 2014
On top of being a big fat ZERO when it comes to raising your blood sugar, fenugreek is crazy, ridiculously good for you, thanks to a naturally occurring compound called diosgenin, which has been shown to improve glucose metabolism, reduce inflammation, and protect against a particularly pernicious form of breast cancer (HER2).

On top of being a big fat ZERO when it comes to raising your blood sugar, fenugreek is crazy, ridiculously good for you, thanks to a naturally occurring compound called diosgenin, which has been shown to improve glucose metabolism, reduce inflammation, and protect against a particularly pernicious form of breast cancer (HER2).

February 27th, 2014
Want to drink your coffee and eat your veggies at the same time? Here’s how!Kale and Coffee Smoothie
5 Brazil nuts
2 tbs. chia seeds
2 1/2 cups kale (stems and all)
1 tsp. vanilla
1 1/2 tsp. unsweetened cocoa powder
1 half packet of Starbucks Via (you could use any powdered coffee)
A pinch of cayenne
Approximately 2 1/2 cups water

Want to drink your coffee and eat your veggies at the same time? Here’s how!

Kale and Coffee Smoothie

  • 5 Brazil nuts
  • 2 tbs. chia seeds
  • 2 1/2 cups kale (stems and all)
  • 1 tsp. vanilla
  • 1 1/2 tsp. unsweetened cocoa powder
  • 1 half packet of Starbucks Via (you could use any powdered coffee)
  • A pinch of cayenne
  • Approximately 2 1/2 cups water
February 25th, 2014

Chocolate Choices

Unlike money, chocolate actually grows on trees. The seeds found in the pods of the cacao tree (Theobroma cacao) are processed in different ways to create a variety of foods:

Cacao nibs — Cacao nibs, which taste somewhat like coffee beans, are the broken pieces of cacao seeds left after the outer shells are cracked and removed. Available raw or roasted, nibs are the least-processed edible form of chocolate.

Cacao-Nibs

 Cocoa —Cocoa is created by grinding the nibs into a mash called “chocolate liquor.” Cocoa butter and unsweetened cocoa powder are products of the liquor.

Cocoa

Unsweetened baking chocolate (bitter chocolate) — Made nearly entirely of cocoa butter and cocoa solids, unsweetened baking chocolate is chocolate liquor in its solid form.

Unsweetened-Baking-Chocolate

Sweet chocolate — Most of the chocolate we eat falls into this category. It always contains cocoa solids (usually in the form of cocoa powder). High-quality chocolate uses cocoa butter as the fat, while low-quality chocolate uses substitute oils. Sweet chocolate contains varying amounts of sugar, but in general, the higher the quantity or percent of chocolate, the lower the sugar. The FDA states that in order for chocolate to be called dark (or even bittersweet or semisweet), it must contain at least 35 percent cacao and less than 12 percent milk solids. Milk chocolate usually has about 10 percent cacao but can have up to 40 percent, depending on the maker. Most nutrition experts agree that chocolate with 60 percent cacao or higher has the most health benefits.

Sweetened-Chocolate

 White chocolate — Contains at least 20 percent cocoa butter, as well as sugar and milk, but no cocoa powder. Because it doesn’t contain any cocoa solids, white chocolate doesn’t offer the same nutritional benefits as dark chocolate.

White-Chocolate

Read more about “The Healing Powers of Dark Chocolate.”

February 7th, 2014
Tempeh Nutrition Know-How
A 4-ounce serving of cooked tempeh provides 41 percent of the daily recommended amount of protein.
Tempeh is a good source of probiotics, gut-friendly microbes that help control harmful bacteria in the body.
Rhizopus oligosporus, a fungus used to ferment tempeh, produces a natural antibiotic that is effective against certain harmful bacteria.
Tempeh is high in riboflavin, which helps the body produce and regenerate glutathione. This key antioxidant, which can be depleted by stress, poor diet, pollution, toxins, medication and a host of other stressors, is essential to your immune system and detoxification process and helps prevent chronic illness.
The fermented soy in tempeh is high in vitamin K2, which can help prevent osteoporosis, cardiovascular disease, certain cancers and diseases of the brain — including dementia.
Tempeh’s isoflavones have been shown to reduce symptoms of menopause in women and to reduce the risk of prostate cancer in men.
The protein and fiber in tempeh can help regulate blood-sugar levels. Tempeh’s fiber also helps remove carcinogenic toxins from the body and may be able to lower rates of colon and breast cancer.
Tempeh is rich in minerals, including calcium, magnesium, iron, zinc, manganese, copper, phosphorous and potassium.

Tempeh Nutrition Know-How

  • A 4-ounce serving of cooked tempeh provides 41 percent of the daily recommended amount of protein.
  • Tempeh is a good source of probiotics, gut-friendly microbes that help control harmful bacteria in the body.
  • Rhizopus oligosporus, a fungus used to ferment tempeh, produces a natural antibiotic that is effective against certain harmful bacteria.
  • Tempeh is high in riboflavin, which helps the body produce and regenerate glutathione. This key antioxidant, which can be depleted by stress, poor diet, pollution, toxins, medication and a host of other stressors, is essential to your immune system and detoxification process and helps prevent chronic illness.
  • The fermented soy in tempeh is high in vitamin K2, which can help prevent osteoporosis, cardiovascular disease, certain cancers and diseases of the brain — including dementia.
  • Tempeh’s isoflavones have been shown to reduce symptoms of menopause in women and to reduce the risk of prostate cancer in men.
  • The protein and fiber in tempeh can help regulate blood-sugar levels. Tempeh’s fiber also helps remove carcinogenic toxins from the body and may be able to lower rates of colon and breast cancer.
  • Tempeh is rich in minerals, including calcium, magnesium, iron, zinc, manganese, copper, phosphorous and potassium.
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