What’s One “Health Food” that can be detrimental to your health, especially if you are over 35?

March 31, 2015

It’s your whole grain breakfast cereal! Did you know that the majority of breakfast cereals in the supermarket are actually harmful for your health? Even most of those labeled as “whole grain,” “high fiber,” “low fat,” or “gluten free.” But why? Well, the majority of these cereals contain offensive amounts of sugar. Take Raisin Bran for example. In reality it is composed of whole grain flakes and raisins, both of which are sweetened with a whopping 18 grams of sugars per 1 serving (almost 5 teaspoonfuls of sugar). And I say sugars because the flakes themselves have at least two forms of very unhealthy sugars, such as sugar syrup and high fructose corn syrup (HFCS). After eating these “healthy” breakfast cereals, your body will experience a major increase in blood sugar, regardless of what grain they are supposedly made from (rice, corn, whole wheat, etc.). So what? It’s important to mention that a sudden increase of sugar in your blood will trigger your body to release fat storing hormones, such as insulin, which will contribute to more cravings later on. This is a very crappy way to start the day in my opinion. It is also worth mentioning that when blood sugar increases quickly, we experience glycation. Glycation accelerates the speed at which your body parts age. Body parts such as your joints, skin, organs, etc. Please, think twice before digging into

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October 22, 2014

My grandmother’s quick pick me up! Traditional Spanish Garlic Soup (dairy free, gluten free, soy free, combines as a protein) 2 tablespoons of extra virgin olive oil 5 cloves of garlic chopped (it’s garlic soup after all!) 2 ½ cups of chicken broth or stock 1 egg 1 teaspoon of paprika (optional) Salt and pepper to taste Heat one tablespoon of olive oil in low heat and add chopped garlic and paprika. Keep the heat low and sauté for 4 minutes. Add the broth and bring to a boil. Reduce heat and simmer for 4 more minutes, add egg and stir immediately. Egg will cook on contact. Turn heat off add a tablespoon of olive oil, salt and pepper to taste.  

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October 15, 2014

This recipe is plant based, dairy free, gluten free, soy free and combines as a starch. A Client Favorite!!! (Makes 2 servings) Ingredients: 3 cloves of garlic, minced 1 yellow onion, finely chopped 1 tablespoon organic coconut oil or avocado oil 2 cups of cubed butternut squash 1 tablespoon of olive oil 2 cups of organic vegetable stock or broth Salt and pepper to taste Directions: Melt butter or ghee in large skillet over medium heat. Sauté garlic and onion in organic fat. Once the base ingredients are sautéed (should start to look translucent, about 5 minutes), add the butternut squash. Add the broth, salt, and pepper and let simmer until squash is tender. With an immersion blender, blend until desired consistency. If you need more liquid, just add more broth. (If no immersion blender, then carefully transfer small amounts to a blender and blend on low speed.) Add salt, pepper, and a drizzle of extra virgin olive oil (once all is blended) and enjoy!!! This soup keeps well in the refrigerator; my kids have it for breakfast the next day—it’s that good!  

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October 8, 2014

Inspired by my dear friend Jessica this makes a nice batch with lots of leftovers for easy week lunches! Feel free to substitute white cannellini beans for the red kidney beans or any other soft bean. 2 tablespoons extra virgin olive oil Vegetables all chopped: 2 cloves of garlic 1 onion 2 stalks of celery 2 carrots 1 cup shredded kale (no stems) 1 cup of zucchini 1 cup of mushrooms 2 cups of beans of your choice (Cannellini is my fav for this recipe) 3 cups organic chicken broth (or veggie broth) 1 16oz can of stewed tomatoes 1 teaspoon of thyme 1 teaspoon of basil salt and pepper to taste Directions: In very low heat add one tablespoon of olive oil and sauté the garlic and onion for about 3 minutes and then add the rest of the veggies and sauté for 5-7 minutes. Add the herbs and sauté one more minute. Add beans, tomatoes, and broth. Bring to a boil and simmer until carrots are soft Add a tablespoon of olive oil once it is cooked Adjust salt and pepper and enjoy!    

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October 1, 2014

4 ounces goat cheese 1 garlic clove 2 tablespoons chopped herbs (dill, oregano, basil or parsley) 3 tablespoons fresh lemon juice Salt and pepper to taste ¼ cup water, as needed Combine all ingredients and blend in a food processor, adding water as needed for desired consistency. This dressing is great over sea food, salads, as a dip for raw veggies, etc.  

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September 24, 2014

This is a great alternative to traditional egg-based mayonnaise. 1 avocado, pitted, peeled and coarsely chopped 1-tablespoon Dijon mustard 3-tablespoons extra virgin olive oil 1 garlic clove 2-tablespoons fresh lemon juice Salt and pepper to taste Optional: Fresh Jalapeño Combine all the ingredients and blend to desired consistency. Enjoy!  

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September 17, 2014
Traditional pesto tends to be too heavy and too oily for my taste. This is a lighter version that’s amazingly rich even without the pine nuts. The addition of zucchini, substituting cow’s pecorino for soft goat cheese (or raw sheep pecorino) and using a little less olive oil creates a wonderful rustic mouth full.1 medium zucchini, roughly chopped
  • Handful of fresh basil leaves
  • 2-3 garlic cloves Up to ¼ cup extra-virgin olive oil
  • ½ cup of cheese of choice (creamy goat or freshly grated raw sheep pecorino)
  • Salt and Pepper to taste

  Process the zucchini, basil, and garlic in a food processor (or blender) and pulse until slightly coarse, drizzling olive oil as needed to blend. Add the cheese and puree for 1 min until incorporated and season with salt and pepper as needed.I LOVE this over my zucchini pasta with cherry tomatoes.

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September 10, 2014

Turn this classic recipe into a healthier option using Goat Yogurt , which is easier to digest and lighter than cows milk yogurts. 1-cup plain goat yogurt 1 medium seedless cucumber, shredded (you can use a cheese shredder for great results) 1-tablespoon fresh lemon juice ¼ cup of fresh dill (one tablespoon if dried) 1-tablespoon dehydrated onion Salt and Pepper to taste Combine all ingredients in a bowl and enjoy! I love to pour this sauce over salmon or other sea food items. Can also be used as a delicious salad dressing, just blend in a blender for a smoother result.  

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