A Good Night’s Sleep Starts With His and Hers Burritos!

burritos

A Good night’s sleep starts with his and hers burritos!!

Raise your hand if these scenarios sound familiar:

  1. You are all snug in your bed, everything is perfect!  You are thinking to yourself “This is it! aahhh” and then he/she climbs in and fluffs the cover sending cold air rushing over you and messing up your perfection.
  2. You are sound asleep when suddenly he/She rolls over and takes the covers in the process, leaving you exposed and grumpy.
  3. He/she has, um…shall we say…does a biological function that does NOT smell great and fluffs the covers and shares with you! Thankfully my husband has never done this, but my friends talk… and many suffer from this torture.  People, be kind!
  4. OMG I’m so hot!!! or OMG I’m so cold!  Why are there so many/few covers???!!!!  Because one of you is always cold natured and one is always hot natured!  It is the law of love!

What are we to do???  My husband and I found the perfect solution!! His and Hers burritos!! OK, Duvets, but when we both snuggle in, it is like a human burrito; so in our house this what we call them.  We don’t use top sheets and use two twin duvets, one on each side. Just change the covers out when you wash sheets. I am building up several sets to have a rotation.

If you find this chore daunting here is another burrito reference and the answer to stuffing that duvet into it’s cover.

His burrito? Tog 4 -all year i.e. puny, skinny, worthless!  Her burrito? Tog 10.5 – all year long baby!  i.e. warm, snugly, fluffy-  Yes, go ahead “IT”SSS SOSOOOO FLLUFFFYY”, perfect.  Not that I have a strong opinion about it.  the picture above is our arrangement.  Here is a great article from Apartment Therapy about this method.

I’m being silly, but not completely; we all struggle to find the perfect night’s sleep and we should!  Sleep is an important part of wellness.  Check out these risks and benefits:

  • According to the National Sleep foundation a chronic lack of good, quality sleep can put our hearts at risk.  Studies show that no matter your weight, age, whether you exercise or not or smoke if you don’t sleep enough you have a higher risk of cardiovascular disease.  One age related study showed that those over 45 were twice as likely to have a stroke or heart attack if they slept fewer than 6 hours per night vs those who slept just 6-8 hours!
  • Habitually losing sleep can lead to weight gain.
  • Sleeping well leads to a better memory
  • Sleeping fewer than 6 hours a night leads to inflammation, the blood levels of inflammatory proteins increase.
  • A good night sleep helps us be more creative.
  • Sleeping well helps our mood, our attention span, productivity and more!

So, that’s great you say!! But what am I supposed to do about it?

  • Cut back on the caffeine – yea, I know they always say that.  It is true
  • Drink alcohol earlier in the evening; though it makes some sleepy alcohol can cause you to wake during the night.
  • What we eat makes a difference, choose foods with triptiphan or choose healthy carbs that can be calming.  For more about “sleep foods” you can read this month’s Yielding Action newsletter.
  • Regular exercise can help us sleep better, but be aware of your own body.  If you are energized right after exercising try exercising earlier in the evening.
  • Turn off those devices.  The light from our electric friends can disturb our normal sleep rhythms. The added benefits can be face-to-face time with your family, or re-discovering a love for reading or a hobby.  Be creative as you unwind.
  • Going to bed and waking at the same time each day can help us sleep better over all.
  • Drink some chamomile tea.
  • Meditation/prayer before bed – as little as 10 minutes can help us sleep better.
  • Calcium and magnesium taken before bed may help promote calm.
  • Dimming the lights around your home a few hours before bed can help signal your brain to start making melatonin, which helps us sleep naturally.
  • Get his and her burritos.  You each sleep differently and it’s ok to create an environment that works for you both.  Don’t worry, it isn’t a wall or fortress; you can still touch each other at any moment.  Well, kinda- that’s a different story, I have a sleeping rule “No part of you should touch any part of me when I am in my sleeping zone!”  But, if it isn’t a sleeping zone, they hey! touch away!

Visit the sleepfoundation.org to learn more and if you chronically struggle with sleep talk to your doctor to make sure there are no underlying issues and to help you find solutions.

Sleep well!


Lisa received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

The information in this blog is educational and not meant to diagnose, treat, or mitigate symptoms.


I offer individual coaching sessions and online health coach sessions through Zoom, if you are not local, as well as group sessions, workshops, and special events. I would love to help you on your journey towards health and wellness. Contact me for more information.


All photos are by me, Lisa Wright Burbach –  Feel free to share, but please give credit to the source.  Thank you.


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Review: Chickpea Shakshuka – The Minimalist Baker


Chickpea Shakshuka – The Minimalist Baker 

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Shakshuka or Shakshouka is a Middle Eastern dish typical cooked with pouched eggs.  The word simply means “mixture” and is typically cooked with tomatoes, spices like cumin and coriander, chilies, and onions, but ingredients vary from country to country.  It is often served for breakfast, but is popular any time of the day and especially in winter.


Chickpeas

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Cooked, dried chickpeas – Try cooking your own beans in place of canned beans.  It is cheaper and greatly reduces your sodium intake.  If you are riding the Instant Pot wave or you use a pressure cooker you can make these without soaking! WHAT, yes… NO SOAKING!!! Soaking is the part I always forget and used to keep me from using dried beans.  Don’t fear the Instant Pot or pressure cooker, it will quickly become your friend.

The first time you cook your beans without soaking you may feel like your can actually feel your momma staring you down, but it will be OK.  Don’t believe me? Ask the L.A. Times in this great article “Don’t soak your dried beans!  Now even the cook kids agree” by
Russ Parsons The California Cook!


Homemade yogurt

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I made my Shakshuka a liiitttlle hot and had to top it with yogurt because, well…basically I’m a wimp when it comes to hot foods!  If you too need to cool it down try making your own yogurt. It is very easy and only takes a little “active” time.  I follow Martha Stewarts guide.  You can make yogurt with some yogurt and milk or with yogurt starter and milk.  Personally I find a little individual size yogurt pot works well as a starter and my yogurt is more consistent, the only down side is the yogurt bacteria won’t hold up to use my homemade yogurt as the starter for a second batch.

A friend of mine laughed at my yogurt maker and thermometer and said “All you need is an oven and your finger.  When the milk boils pull it off, when you can put your finger in it for a few seconds comfortably add your yogurt- done!!”.  She is right, as you get more comfortable with making yogurt you will find your own way and be able to do it without thinking about it.


The Review: 

 

Time: 30 minutes

Ease: Easy!  Even if you cook your own beans and make your own yogurt, this is an easy dish to make.

Review:  I can’t take credit for finding this amazing vegan dish, my daughter found it and is a major fan of Dana and John of The Minimalist Baker.  Thanks for this recipe!!

My husband and are neither vegans nor vegetarians, but I guess we are reducetarians, we are eating much less meat and far more whole food, plant based foods.  No matter what your food choices, this is a nice dish to add to your home cookbook and would make a great “Meatless Monday”.   It is protein packed and a good source of fiber with iron, B-6, magnesium, potassium, A and C thrown in!

This is easily a dish you can throw together after work or make ahead and take for lunch and you can customize the spices to your own taste.  I used tomatoes with jalapeños in mine which is great for my husband, but was a bit too hot for me, hence the yogurt.  Even too hot, I really enjoyed the flavors of this dish.  This will be a repeat dish!  Nice job Dana and John!

Tips:

  • Try making your own beans and yogurt, as mentioned above
  • Browning tomato paste – I like to brown my tomato paste before adding my wet ingredients, I find it adds a nice rich flavor and only takes a few minutes longer. Learn more at Today.
  • Try adding the eggs: Once your dish is complete carefully crack eggs into your oven safe pan on top of your tomatoes and chickpeas, season with a little salt and pepper and pop into the oven for about 7 minutes or until the eggs are just set, don’t overcook.

Lisa received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

The information in this blog is educational and not meant to diagnose, treat, or mitigate symptoms.

I offer individual coaching sessions and online health coach sessions through Zoom, if you are not local, as well as group sessions, workshops, and special events. I would love to help you on your journey towards health and wellness. Contact me for more information.


All photos are by me, Lisa Wright Burbach –  Feel free to share, but please give credit to the source.  Thank you.


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Breakfast from Around the World

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As a Health Coach I hear people’s struggles over what foods to eat, when to eat, how much to eat, how often to eat etc. and one of the big complaints is breakfast.  “I can’t eat first thing in the morning”, “I can’t eat sweet stuff in the morning”, “It is so carb heavy”, It is so fatty”, it goes on and on.  The key is to eat well and learn to listen to your body.  Gradually you will learn to eat when you need to eat, for you breakfast might be 11:00 am, but for your friend it might be 6:00 am.  Learning to be aware and mindful while also choosing healthy foods will help your body get in the swing of the right timing for you.

As far as what to eat, sky’s the limit, be creative and think outside the box.  If you live in America you may feel obligated to bacon and eggs, pancakes, or cereal; there is a whole world of foods awaiting you.  I give you permission to eat what you enjoy and not what the “rules” say you have to eat. Well, within reason, I am still a health coach!

Here is a selection of options from around the world, note that it doesn’t represent all of the regions, just some general  ideas.  It is good to note that not many countries eat a particularly “healthy” breakfast, but most countries eat in moderation which helps balance things out.

  • America – Biscuits, I have to start here because I have a weakness for them!  My favorite is to have a day old biscuit split and buttered, then broiled until golden brown on the edges! The obvious companion to biscuits is eggs and bacon, and maybe even a pancake.
  • Israel – Fresh bread, a variety of cheeses, olives, jam (jelly), herring, tomatoes, cucumbers, and juice.  This breakfast can be easily customized, try adding tahini, other vegetables, meats and sauces.
  • Iceland – Oatmeal, called hafragrautur. according Serious Eats.  Try using raisins, dried cranberry or dates as your sweetener.  If it isn’t sweet enough add a little brown or natural sugar and gradually reduce the amount.  Top with fresh fruits and nuts and a very, very strong cup of coffee!
  • France – A piece of croissant, toast, or buttered bread and a cup of Café Cremè.
  • NetherlandsApple pancakes and stroop, a syrup.
  • China – Wuhan- Hot and Dry Noodles.
  • KoreaDoenjang Soup
  • Wales – Bacon and eggs, cockles and laverbead, which is not a bread, it is seaweed and you should give a try.
  • Mozambique – Hot tea and a sandwich of eggs and fish

Whatever you choose remember to take a minute to set the tone for your day and enjoy your meal.  Be aware of the food and don’t just scarf it down.  This is a good time to set your attitude for the day as well and think of the positive things you’d like to accomplish, take a moment to breathe, meditate or pray, focus of something good before you start your day.  It will be just as important as the food that fueled you body, you can fuel your mind too!

Enjoy!

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My 3 Favorite Green Light Food Recipes (What’s a green light food?)

veggiesWhat is a Green Light Food?

Green light foods are part of a system of eating called Traffic Light Eating.  In Traffic light eating we stop counting calories, quit vilifying food, and start mindfully choosing healthy foods while learning to know what our body needs and when we’ve had enough.  Traffic light eating puts the emphasis on the “quality” of food first, not just the quantity.  Traffic light eating can also be used in conjunction with other dietary preferences such as vegan, vegetarian, paleo, etc.

Green Light foods are “go” foods, like the green light at a traffic light,  meaning you can eat as much as you want of them.  These include all fresh fruits and vegetables.  Emphasis on fresh – these foods are grown, not manufactured.  Green light foods are low in calories and high in nutrients and hard to overeat or become too full on.  These foods are what we call nutrient dense.  So, eat up!!


My 3 Favorite Green Light Foods

  1. Avocados!  What??!!! Did you say avocados?? I thought they were fatty and bad for you?  You shouldn’t count them as a vegetable or fruit!!!  Well,  hold on, not so fast.  Avocados contain 20 essential nutrients, have more potassium than bananas, and contain vitamins A, B6, E plus folic acid.  While it is a green light food, you might now want to eat them all day long,  but eat them any day.  To read more about avocados check out this blog post.
  2. Bananas – Another vilified food, poor bad guys. The truth is bananas are loaded with fiber, potassium, vitamins C and B6.  Bananas contain “resistant starch” which can’t be absorbed by your body, but helps you feel more full.  The greener the banana the lower it is on the glycemic index, but if you are worried about how it turns to sugar in your system add some peanut butter;  the fat and protein slow down the process.  The flip side is that more ripe bananas have less resistant starch, but have more antioxidants.
  3. Green Peas – I love peas!  I can eat just a bowl all buy themselves and be happy and fortunately for me peas have great nutritional value.  Peas have lots of protein, not many calories, are loaded with antioxidants, vitamins c, k, and e, zinc and the list goes on.  Peas are good for constipation, inflammation, aging etc.  This is one power packed “go” food.  .

It can be challenging to find ways to work fruits, vegetables, grains (yellow light), and legumes (yellow light) into your lifestyle, but the benefits are worth it.  Try making  these the bulk of your diet  for a healthier lifestyle.

Here are a few recipes to get you started:

  1. AvocadoOrange Avocado Salad – The Forest Feast
  2. BananaJust Bananas Muffins – Forks over Knives
  3. Peas –  from the cookbook, Date Night In by Ashley from Notwithoutsalt.com.  The recipe can be found in her book or at  Tending the Table.  – Pea Pesto and Prosciutto Crostini

Enjoy!


To learn more about Traffic Light Eating contact me at lisa@drsearscoach.com.  If you aren’t in the Greensboro, NC area I offer virtual sessions as well.  http://yieldingaction.com.  You may also enjoy reading December’s newsletter.

Lisa received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.


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Making it Through the Holidays

When we are trying to be healthy the holidays can feel overwhelming, so many office parties, snacks, family meals etc.  It doesn’t have to de-rail your plans.

Quick Tips:

  • Enjoy the sweets and snacks that come your way, just choose wisely, eat mindfully, and use wisdom and moderation
  • When faced with nerve racking events remember to take a minute to find a place of calm inside, make a decision ahead of time to avoid emotional eating, breathe and look for the positives
  • Plan ahead for big meals, ask yourself what things you think will be there and what you would like to splurge on – treat yourself, then fill in with healthier options.
  • NO GUILT!  Shaming yourself, eating in guilt, and berating yourself does not help your overall wellness.  Remind yourself that you are on a lifestyle of health adventure and that includes special meals and holidays where you treat yourself guilt free.  This doesn’t mean go wild, but give yourself a break.
  • Gratitude is a huge part of wellness, remember to be thankful.
  • Just have fun.

 

Quick Healthy Snack Vlog

Snacking is often one of the trickiest parts about eating a healthy diet.  Today’s post is just a quick idea of something different. You may feel like there aren’t many options outside of grabbing a plain piece of fruit, which I actually never tire of, sometimes it is nice to jazz it up.  I hope you enjoy today’s snack.  Post in the comments your favorite healthy snack ideas.

I said Kale, in the video, but ended up using a pointed cabbage.  You can use the green of your choice.

T

Review: Chicken & Veg Stir Fry with Udon Noodles – Anne Burrell

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Chicken and Vegetable Stir-Fry with udon noodles – Anne Burrell

Recently my husband was out of town for a couple of weeks and I might have binge watched America’s Worst Cooks on the Food Network, ya now…maybe.  OK, I did!  I had never seen the show and enjoyed it, the mentors do a great job teaching basics like knife skills, definitions, and styles of cooking.  I have been holding my knife wrong and now when I stick my finger out on the the blade I can visualize Anne Burrell running down to paint my finger with red marker and I pull it back in.    I am a pretty decent cook and comfortable in the kitchen, but I was reminded that most of the difficulty in the kitchen is in our minds.  So, i encourage you to hop in there and be adventurous.  It just seems scary, but once you step out and try you will be surprised and delighted.

One of the recipes Anne Burrell made was a simple stir-fry.  I gave it a try this week and think you will find it an easy and yummy meal to fix any night of the week.

Time: 30 minutes

Ease: Easy

Review:  This dish was made to be a substitute for Carry-out and I think it did a nice job.  It was quick and easy to prepare, full of flavor, and had that Take-away/Carry-out feel.  I realized a little too late that I had forgotten to buy edamame, but it still had a nice blend of textures and flavor.  I think this is a dish you will be able to play with and make your own.  Some of you will want a spicier dish, try adding chopped Jalapeños  as a garnish to complement the one in the dish.

Tips:  Mise en Place – A French term meaning “putting in place”.  You know all those little bowls with the prepped ingredients that you see on the cooking shows? That is a Mise en Place.  This is a huge time saver and sometimes a dish saver!  When you are cooking and a lot of things are going on you will be glad you already have your items prepped and ready to go.

  • Read your recipe
  • Prepare each recipe item and place in a small bowl or dish
  • Before you begin cooking, double check and make sure you have every ingredient that was listed prepared and ready to go in your dish
  • Keep the prepared items close by; at your stove, a nearby counter etc.  This way you save time by having it at hand.
  • Now start cooking.  As you get to each step just grab the right bowl and add it in.

Enjoy!


Lisa received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

The information in this blog is educational and not meant to diagnose, treat, or mitigate symptoms.

I offer individual coaching sessions and virtual health coach sessions through Zoom, if you are not local, as well as group sessions, workshops, and special events. I would love to help you on your journey towards health and wellness. Contact me for more information.


All photos are by me, Lisa Wright Burbach –  Feel free to share, but please give credit to the source.  Thank you.

Review: Portobello Mushroom Tacos with Salsa Verde – Forks Over Knives

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Portobello Mushroom tacos with Salsa Verde – Forks over Knives

My husband and I are on the journey of eating a more whole food, plant based diet and I have to say we are enjoying it!  There were doubts in the beginning, but we made gradual changes, which I highly recommend.  Most people are not ready to jump in all at once into a big change, but gradual changes can often help us stay the course. Try starting with Meatless Mondays!

I am finding that it is easier to eat healthy foods than to find healthy foods.  The stores are filled with items with suspect ingredients, restaurants have sparse healthy choices at best and it can even be hard to find recipes that are easy and “normal”.  Many of the recipes I have found are pretty exotic, but with a shift in our culture towards eating more fruits, vegetables, whole grains, and legumes I expect the options to improve.  Today’s recipe review is a winner and even my meat loving man really enjoyed it!


Respecting Copyright laws, I don’t publish full exact recipes unless I can find an online link or have permission from the source, so I have provided the pieces of information for you to pull the recipe together.

  • Grilled Portobello mushrooms
  • Corn tortillas
  • Salsa Verde – The recipe can be fond in the Forks Over Knives Cookbook.  I have provided a link to a similar salsa below.
  • Top with lettuce, red onion or anything you see fit to use.  We also used radishes and mix of shredded cabbage with red onion, cilantro and lime juice. It provided a nice zing and texture.

Tomatillo Salsa – Food and Wine.  This recipe is similar to the one by Forks Over Knives.  Try adding lime zest and using green onions in place of onion.  Have fun with this recipes and play with the ingredients.

Time: 1 Hour marinade/ 10-15 minutes

Ease: Easy-moderate – This is really an easy recipe, but if you are unfamiliar with portobello mushrooms or tomatillos it could feel challenging.  Just relax, follow the directions, and enjoy.

Review:  As much as we are trying to reduce our meat consumption, my men folk aren’t quite on board for extreme reductions.  This week my husband and son were going to be away from home and I planned this awesome dish for myself, but then the hubs came home.  I gently informed him that I wasn’t changing the plan and he would like it.  He loved it!  The mushrooms made this feel like a more hearty dish and once we added all the other yummy stuff – don’t forget the salsa!!, the tacos felt like we had stepped into a restaurant for dinner.  Did I mention the salsa?  It is a must, it really rounds out the dish.  The recipe calls for the salsa, lettuce and red onion to top the tacos, but we found adding the cabbage and radishes gave this dish more texture and flavor.  I highly recommend this dish, it is delicious, easy, healthy, and WHPB (whole food, plant based). Be adventurous and let your meat eaters try it.

Tips: It is important to have good tools in your kitchen and two handy tools are a zester and good juicer.  My juicer (known as a fruiter in our home) was my grandmothers and the difference is significant.  Older tools like graters and juicers used thicker metal and real metal.  I find my older tools at estate sales.

Forks Over Knives offers a cooking class that I would love to take and you may want to consider.  I’d like to take it to be able to help others be more confident using grains, legumes, veggies, etc. and empower people to make health their habit, even in the kitchen.  (I am not being paid or endorsed by Forks Over Knives, I just liked the recipe)

Enjoy


Lisa received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

The information in this blog is educational and not meant to diagnose, treat, or mitigate symptoms.

I offer individual coaching sessions and virtual health coach sessions through Zoom, if you are not local, as well as group sessions, workshops, and special events. I would love to help you on your journey towards health and wellness. Contact me for more information.


All photos are by me, Lisa Wright Burbach –  Feel free to share, but please give credit to the source.  Thank you.

A Look at Superfoods: Salmon

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TRIVIA & TIDBITS

  • The Chinook Salmon is Oregon’s State fish.
  • Wild salmon are pinker because of their diet which is richer in Astaxanthin, like eating lots of carrots and turning orange.
  • People who eat foods high in Omega 3 tend to have longer Telomeres.  Telomeres are protective caps of repetitive DNA at the end of chromosomes and the length of telomeres. Telomeres shortening is associated with mortality, aging, and related diseases.
  • Plants with Omega 3 are healthy, but have Alpha Linolenic Acid (ALA) and not EPA and DHA found in fatty fishes.  EPA/DHA is utilized in our bodies “as is”, but ALA must be converted by our bodies in to EPA/DHA before being utilized.  In the conversion process only about 4% of the Omega-3 are converted to DHA.
  • Wild fish have healthier Omega 3 profiles, are higher in vitamin D, are naturally pinker (more astaxanthin), lower in saturated fats, and not as fatty in general as most farm raised fish.
  • Worried about safe fish?  Here is a pocket resource guide from Monterey Bay Aquarium.
  • Wild Caught Alaskan Salmon has the lowest mercury, below 216 parts per billion.

WHAT’S IN IT FOR ME?

Omega 3 Fatty Acids – The benefits of Omega 3 fatty acids are so numerous that I have provide a link to help get you started learning about it.  I recommend Dr. William Sears book The Omega-3 Effect.

B12 – Maintains healthy nerves and red blood cells, maintain energy levels, is important for healthy cardiovascular health, keeps skin and hair healthy, may help mood.

Vitamin D –  Helps regulate calcium and phosphorus absorption, maintains health teeth and bones, facilitates normal immune function, improved resistance against certain diseases,  may help fight depression and help with weight loss

Astaxanthin – Called the King of Carotenoid (the pigments that give many healthy foods their color) helps keep a strong brain, healthy eyes, supports the immune system, helps keep the lining of the blood vessels smooth, help keep lipids in balance, protects skin from UV damage, and protects cell membranes.

Protein – Protein serves as building blocks for muscles, bones, cartilage, skin, hormones,  and enzymes.  They increases satiety helping us feel more full.

Iodine – crucial to thyroid function and cell metabolism.

Coline – important for normal liver function, supports normal nerve function, brain development, muscle movement and healthy metabolism.

B5  – is beneficial towards alleviating asthma symptoms,  hair loss, and helps with allergies, stress, anxiety as well as beneficial to a healthy cardiovascular system and respiratory system.

Biotin – (B7) helps thicken nails and hair, helps metabolic function, digestive health, important in fetal development, may improve glucose/ blood sugar balance, beneficial to the nervous system, and improves cholesterol levels.

Potassium – Potassium,  Helps the heart, kidneys, cells, digestive system, muscles, and regulates flood balance and blood pressure.  Potassium has may help reduce the risk of stroke.

Manganese – Benefits bone formation, balance of sex hormones,  important in thyroid function, absorption of calcium, metabolism of fat and carbohydrates, helps the immune system, and is important to function of connective tissues.Selenium –  Our bodies need only trace amounts, but it plays an important role of preventing cellular damage from free radicals and supports a strong immune systemPhosphorus – Works closely with calcium for health bones and teeth, is necessary to make protein for growth and repair of cells, important for muscle contractions, steady heartbeat,  helps the body make ATP.


RECIPES

Miso Glazed Broiled Salmon – The Kitchen/Jacques Pepin

Easy Salmon Recipes – Food and Wine Magazine

Foil Wrapped Side of Salmon with Lemon and Rosemary – Emeril

Crispy Salmon with Fennel Slaw – Food and Wine/ Chef Hugh Acheson

Salmon with Brown Sugar and Mustard Glaze – Bobby Flay

25 Best Salmon Recipes – Coastal Living

 


A look at Superfoods

What is a Superfood?  A superfood is defined as a nutrient-rich food considered to be especially beneficial for health and well-being – Mcmillian Dictionary.

Dr. William Sears, in his book Prime Time Health, describes Superfoods as:

  • Nutrient Dense
  • Nutrients that have proven benefits
  • Made by nature, not a factory
  • Taste good & satisfying
  • May be able to be prepared in a variety of ways
  • Contains no ingredients harmful to health

While we receive vitamins, minerals, proteins, and essential fats from our foods, some foods have been proven to provide extra health benefits, these foods are the superfoods. They have properties that  may be anti-inflammatory, anticancer, and anti-Alzheimer, lower highs, and raise lows in our body.

Let’s be clear, when I say superfood I do not mean magical foods that cure-all, nor do I  mean a diet consisting of one food, like the old “Grapefruit Diet”.  The truth is, that these foods work best when part of a healthy, whole food, plant-based diet full of variety and by diet I mean lifestyle eating habits, not a short-term solution.  Just eat food that rots, but eat it before it does!


Sources

Inflammation Solution By Dr. William Sears copyright 2015

Prime Time Health – William Sears, MD and Martha Sears RN

Dr Axe Proven Salmon Benefits

Monterey Bay Aquarium


Lisa received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

The information in this blog is educational and not meant to diagnose, treat, or mitigate symptoms.

Review: Curried Butternut Squash Soup – The Minimalist Baker

curried-butternut-squash-soup

 

Curried Butternut Squash – The Minimalist Baker

Fall is in the air and in our house this begins the tradition of “Soup a Week”.  Each week I make a yummy soup starting in fall all the way through until spring.  I have many “tried and trues” and also love trying new soups.  This soup is quickly becoming a “tried and true” !  It is easy to make, tastes great and is good for you!  Plus it satisfies that fall feeling.  MMMmmmMMM.

Time: 30 minutes

Ease: Easy – the only tricky part is blending at the end.  I have a stick blender and if you don’t have one I suggest getting one. I think it is a must in the kitchen.  It makes life easier and fewer burns and messes.

Review:  This recipe, as with any I have tried by The Minimalist Baker, is easy and delicious.      Once you have the squash prepared the rest of the dish is a piece of cake.  You may worry that the maple syrup will make the soup to sweet, but with the curry it is a nice blend without being too sweet.  Experiment with the amount you like for your tastes.  Over all this is a great soup; filling, delicious, and easy to make.

Tips: Try different types of curries.  I like a sweet curry from Penzey’s Spices, but also use one called Curry Now, which has a punch!  It is fun playing with the flavors and heat levels until you find the perfect one for you.

If you are someone with sensitive skin i recommend baking the butternut squash with skins on and scooping out the contents before making the soup. follow the directions as written, but use your cooked squash.  Sometimes butternut squash makes my skin peel.  You could also wear gloves to prepare it.

Enjoy!

 

 

 

 

 

All photos are by me, Lisa Wright Burbach – a Burbachulous Photo.  Feel free to share, but please give credit to the source.  Thank you.