I am often asked to share tips for healthy eating on a very tight budget. On this week’s Green Goddess blog, I’ve listed my top five (very) cheap and healthy foods. 1. Bananas Perfect for: Breakfast What's a serving? One to three bananas Price per serving: One for 30 cents, or three for $1 What’s in it for you: Each banana has 100 calories, 12 percent of daily potassium and 20 percent of daily Vitamin B-6. Yes, bananas do have sugar and starch, but guess what? So do cereals, pop-tarts and even bagels! If you’re looking to do some carb-loading during the first part of the day, skip the processed sugars and go for nature’s sweet treat instead. If you want to slow down the sugar release, smear a few teaspoons of nut butter on the banana. 2. Cabbage Perfect for: Side dishes, sandwiches (use cabbage leaves instead of bread), soups and stews. What's a serving? One cup Price per serving: 20 cents. You can get cabbage for $1 a pound. What’s in it for you: 17 calories and two grams of fiber. Cabbage is excellent for liver support – our largest detox organ. When you liver is happy, you’ll have more energy, and your skin will boast a youthful glow. Continue reading here.
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Nutrition
Chia seeds have 5 percent more daily fiber than flax. Chia seeds also have double the calcium and more phosphorus, which helps you build stronger bones. However, flax seeds have a higher level of brain-boosting vitamin B1, folate and copper. Both seeds are very close in their potassium and magnesium content. Continue reading here... If you want to improve your health, you may feel overwhelmed by the plethora of dietary information available. Which plan should you choose? Which foods should you eat? What's the right portion? What foods should you avoid?
If you're a beginner, don’t think of what you need to avoid. Instead, focus on ADDING more fresh fruits and veggies from this list to each meal. Unlike junk food, raw fruits and vegetables are easily recognized by your body, so you'll be able to stop eating when your body is satisfied. This often helps you avoid overeating. I also find that cravings for sweets go away when you include these foods in your meals. To ease your transition into healthy eating, check out my list of top 10 fruits and vegetables. Continue reading here. June usually means two things – start of summer travels and beginning of the storm season. To help you be prepared for both, I want to offer you my Z-tips for healthy, locally-made snacks to stock up on. They are great to take with you on the road, to the airport or to enjoy when you are at home without electricity. Stay Strong With Protein Did you know that flying can put a lot of stress on the body and affect your digestive system? In times like that, animal protein can be too hard for the body to handle, so I would recommend getting FroPro – a delicious protein bar made fresh in Boca. One small 136-calorie nugget boats 10 grams of protein, 7 grams of carbs and 3 grams of fat. My favorite one is the Chocolate Peanut Butter that’s made with Plant-Based Protein Powder, Peanut Butter, Rolled Oats, Cacao Powder, Raw Honey and Cinnamon. Check them out www.gofropro.com to find a retailer near you. The Cookie To Live For We all know that too much sugar is not good for us, yet many still give in their dessert cravings. I am a big believer in moderation and smart indulgences, so when I am in the mood for something rich, sweet and crunchy, I go for Ginny Bakes cookies. This Miami-based bakery specializes in non-gmo, organic and gluten-free treats that are to live for! GMO foods have been found to have a negative effect on health and gluten protein can be very hard to digest (For more information about gluten, check out my previous blog HERE – PLEASE ADD LINK) So, why settle for less? These cookies are delicious and Ginny’s 2-cookie snack packs can help you practice portion control. For more information on where to find, check out www.GinnyBakes.com A New Take on Carbs If you are like me, then you may get bored during a long road trip and want to snack. Usually that can backfire, since eating and sitting for hours is not the best idea. To help you satisfy the need to snack and stay healthy, I suggest checking out Shawnee’s Greenthumb Popcorn. Created in Miami, this non-gmo popcorn is unlike any other on the market – it is superfood. Shawnee did an outstanding job loading this fiber-rich snack with spirulina (the most nutrient-dense food on the planet), nutritional yeast (rich in protein and vitamin B-12), garlic powder, cayenne powder (helps boost metabolism) and kelp powder (helps regular thyroid function). Find it in the popcorn isle at Whole Foods or for other locations, check out www.greenthumbpopcorn.com Get Your Greens On Travel and tropical storms can be stressful and healthy dark leafy greens may be hard to find. When you find yourself in need of a strong nutritional boost, I recommend stocking up on energy bars with greens. One of my favorite company’s is Vero Beach-based Greens Plus. Not only are their chocolate-covered Greens + CHIA bars full of immunity-boosting nutrients, they taste like dessert! You can buy them at any Whole Foods or online at www.greensplus.com Foods to keep your hydrated Whether you are flying and want to stay hydrated on board or simply need a thirst-quenching snack while stuck at home during hurricane, I suggest reaching for Florida’s oranges and grapefruits. Their high potassium content will help you keep fluid in your body regulated and the vitamins and antioxidants can boost your immune system on crowded flights. Also, these fruits have a thick peel that makes them easy to transport and eat, since there is no hand-washing needed. NOTE: Grapefruits may interact with some medicines, so check with your doctor before you eat them. Ingredients:
Place corn, onion and bell pepper on a hot skillet and sauté for 1-2 minutes until a tender. Let cool for a few minutes, then place in a food processor and puree.
In a separate bowl, pull hearts of palm to resemble crab meat in shape. Add puree to the bowl as well as the remaining ingredients (except for bread crumbs reserved for coating). Mix together and set aside. On a cutting board, spread bread crumbs that were reserved for coating. Spoon a 1-2 tablespoons of batter and roll in breadcrumbs. Fry in a pan or bake in the oven until golden-brown. Serve with vegan tartar sauce When I started on my journey to health, it felt a little rocky in the beginning. It was hard to figure out what to eat. Is animal protein good for you or bad for you? Is fruit healthy or not? What about dairy? Ahhhhh!!!!! Did you know that nutrition is the only science where two opposing theories can both be proven to be right? After several years of going back in forth, I am finally feeling good about my choices and I want to share some insights that perhaps can help you in your own journey. Having eaten mostly raw and vegan diet, I realized that I wasn't feeling my optimum best as I should have been given my regiment. Yes, it works beautifully for many people and I absolutely love raw vegan cuisine for its enzymes, vitamins and life-force, but I can't do it at 100%. I have said it many times that I am Alina, not "vegan" or "raw vegan." I don't believe in "labels" in food or fashion, but I do believe in creative designers and guess what? WE can be our nutrition designers! Did you know that even Dalai Lama eats animal protein because it is necessary for his health? (Learn more here) Did you know that chimps eat other monkeys? I absolutely respect Dalai Lama and in no way want to compare him to a monkey, but I do want to point out that they don't eat animals out of cruelty. They do it out necessity for their health. I have been torn for many years on whether or not I should or shouldn't have animal proteins and I have suffered tremendously, both emotionally and physically because of it. I am now finally accepting myself as someone who needs to have eggs or fish for my physical wellbeing. I don't eat them for entertainment and I don't eat them often, instead I eat them as medicine for my body. While some may disagree and show me many different sources to prove that I am wrong, I am committed to the internal wisdom of my body. What works for one person may not work for another and it is our responsibility to be as kind to ourselves and to nature. With that in mind, I do choose the best quality eggs from chickens who are NEVER in cages, who are pasture-raised, fed with non-gmo feed and humanely treated and raised (Vital Farms is my favorite brand). As for the fish, I do my best to find wild-caught and sustainably harvested kind. I also bless the food I eat and give my gratitude for the sacrifice a being made in order for me to live. Going forward I will be posting more pictures and recipes featuring organic, non-gmo, humanely raised animal proteins to share my journey and to inspire others. It will still be a small part of my diet as 90% of what I eat is plant-based and mostly raw and unprocessed. I am absolutely passionate about raw vegan cuisine and think that it is one of the most creative ways to make food and one of the best way to get nutrients. I will still be posting, talking and promoting the benefits of plant-based eating and detoxification, but devoting 90% of my posts to it. I do want to say that it has been incredibly hard to come out and share that, hey, I am human and I am not 100% perfect. There has always been a deep fear of rejection if I don't live up to someone else's expectations. It has been such an honor to be welcomed into an amazing vegan community and a fear of not being a part of it has been holding me back from opening to who I am and what I need. But a life lived in fear is a life half-lived, so here I am sharing my journey and letting go of fear of not being perfect. I hope that this inspires you to tune in to your body, listen to its voice and nourish it with what it needs. Choose the best quality foods and treat your body and our planet with respect they both deserve. You are one-of-a-kind. Eat accordingly and upgrade your health! With love and gratitude, Alina HOW TO HAVE YOUR CAKE AND EAT IT TOO! I will be the first one to admit that cutting out sugar and sweet foods is not fun. I love sweets and even when I learned how damaging processed sugars are, I was still resentful about giving them up. Fast-forward 4 years and here I am, enjoying all the desserts that I love. How is that possible? The key to having your cake and eating it too is in the ingredients, or as I like to call them – foods that love you back! Just like you don’t want to have a relationship with a person who abuses you, why would you want to have a relationship with foods that makes you feel bad afterwards? To find out if the dessert is good for you, ask yourself the following 2 questions: - Can I read and understand every ingredient on the label? It is crucial to read labels, because even if something says “all natural” on the front, it may not be the case once you read the ingredients. Not all sweets are created equal and conventional ones can often be full of ingredients that are not even considered “food”. Rule of thumb: If you can’t pronounce them, how will your body know what to do with them? Your health is too important to sacrifice for a few minutes of taste. Don’t settle for less and choose foods that love you back. - Is there any other benefit to this food besides its sweetness? Don’t settle for less. Choose foods that give you the biggest bang for your nutritional buck. Get sweets that have antioxidants, vitamins, minerals and enzymes that are naturally found in unprocessed and unheated foods. Do keep in mind that when foods are heated over 115 degrees, enzymes and vitamins can die. Anything that is considered “raw vegan” still has those nutrients intact and is a better choice than processed. In this blog I want to introduce you to 3 healthy dessert companies that were started within the last 12 months by our local entrepreneurs. They are committed to bringing you the best tasting treats that are actually good for you. This way when you enjoy one of their desserts you are not only making yourself feel better, you are also supporting your own community. But don’t trust just my words. The proof is in the cake, the cookie and the truffle! Continue reading here... In the last two weeks many people have been asking me whether kale is bad for our health. Some people have even heard that is can suppress the thyroid and slow down metabolism. To shed some light on the subject of healthy eating, and how to eat greens in particular, I would like to share with you my Z-tips on 5 GREAT GREENS. First of all why eat greens? Greens are nutritional powerhouses. They are rich in Vitamins A, C, E and K. They also have loads of fiber, folic acid, calcium, magnesium, iron, potassium, phosphorous and zinc. Benefits of eating greens include: - Blood purification with chlorophyll (the component that makes greens green) - Cancer prevention - Improved energy - Improved circulation - Stronger immune system - Improvement of intestinal flora - Improved liver, gall bladder and kidney function - Mucus reduction and clearing up of congestion Side-effects of eating greens: - May affect thyroid function IF eaten in excess - Patients taking blood-thinners should to consult their doctors for proper consumption of greens. You can usually have greens without any problems if you stick to the same times and amounts each day. Z-Tip: I believe in balance and in having foods in moderation. There is no perfect food on the planet and even the best foods can have a negative side-effects if they are over-used in large of quantities and eaten too often. Just like clothes, variety and bio-individual fit are the two keys to feeling and looking your best. How to know if Greens are good for you? Because of our bio-individuality, there is no one-size-fits-all when it comes to food. Just like we try on clothes, we often need to “try on” greens to see how they make us feel. As a rule of thumb, I suggest going for regular blood tests to find out your thyroid numbers. Then adjust your greens intake accordingly. GREAT GREENS KALE. Kale is one of the most nutritionally-dense foods available. It is not particular delicious plain, but is perfect for making chips, blended with fruit smoothies or added to salads and massaged with olive oil or avocado. (Superfood Kale Salad recipe is below) COLLARD GREENS. Collards share the first place with Kale for their nutritional density. I like to use these leafs instead of tortillas and make wrap sandwiches with them. For example, you can spread hummus onto the dull side of the leaf, add sprouts, avocado, purple cabbage and shredded carrots, then roll everything into a tasty and healthy wrap. SWISS CHARD. Swiss Chard is another fabulous green nutrient-rich vegetable, but you have to be a little cautious with it as it contains oxalic acid. This particular acid can deplete calcium from bones and teeth, which may lead to osteoporosis. I suggest not eating it raw and instead cooking it with something rich like oil, tofu, seeds, nuts or beans. This will help balance the effect of the oxalic acid. BOK CHOY. Bok Choy is my favorite green vegetable to juice. It is very close in nutritional density to Kale and Collards, but it has much more liquid in it. When I am in a rush and want to make a quick juice, I put a few Bok Choy leafs through a juicer along with some pineapple and cucumber. You get a great-tasting beverage in minutes and the effects are much better than coffee. PARSLEY. Parsley is a great herb to accessorize any meal, whether it is a light salad or a hot spaghetti squash. The two main benefits of parsley are its power to support your kidneys and its ability to help you detox from heavy metals. If you find yourself eating a lot of animal protein and/ or if you often eat tuna, I suggest adding parsley to your daily diet. Couture Green Salad 1 bunch of kale, chopped 1 small head romaine hearts, chopped 1 Fuji apple, chopped 5 dates, chopped 1 avocado, chopped .5 cup sprouted beans such as mung, chickpeas or peas 1/4 cup Goji berries 1/4 cup parsley, chopped 1/4 cup pumpkin seeds Mix all the ingredients together. Add dressing when ready to eat. Without dressing this salad can keep for a few days in the fridge. Detoxifying Dressing: 3/4 cup lemon juice 1.25 cups extra virgin olive oil 3 cloves of garlic 3 medjool dates 2 teaspoons pink Himalayan salt (or to taste) 1 cup filtered water Place all dressing ingredients in blender and blend well. For a thinner or thicker sauce adjust the amount of water. If you have been over-indulging during the holidays and need to detox or simply want to jump-start a life-long path to health, I want to recommend experiencing the magic of raw, unpasteurized juice cleanses. My clients who are juicing have seen their energy increase, their skin starting to glow, weight being released and signs of aging being reversed. Luckily in Boca we have great juice companies that can make your detox easy and delicious. I have personally tried juices at all of the companies this blog, so you can rest assured, these are truly couture-style, creative drinks. The hardest part of juicing with these pros was figuring out which one I liked better! Truth be told, I loved these four the best and want to share my Z-tips on juicing with you! Do not that I am not ranking them - they are simply the best juice companies that I found and enjoyed. They all have something different to offer, creating perfect fits for different clients. First of all, why try a juice cleanse to begin with? Even though we are watching what we eat and make the right food choices, toxins still lurk into our bodies. For example, if you go out to eat, then you have pesticides and toxins in your system from non-organic foods that are found in most restaurants. The unpleasant side effect of having them in our systems can be seen in weight gain, low energy, unclear skin and many illnesses. By doing a simple detox, you will give your digestive system a vacation so your body can get rid of harmful toxins, boost its energy, release extra weight, promote deeper sleep and reduce stress. Think of the detox as you think of dry cleaning your clothes – a necessary part of life that helps you look and feel great! CLEANSE DO’s: · Take advantage of nutritional consultations prior to the cleanse · Eat light, vegan foods before and after your cleanse to ease in and out of the cleanse · Only choose organic juices, otherwise you will be putting toxins and pesticides right back into your body · Choose cold-pressed juices (like the ones in this blog) that retain most benefits from fruits and vegetables CLEANSE DONTs · Don’t eat heavy foods such as bread and animal proteins right before and right after the cleanse · Don’t use the cleanse as quick fix – it is a reboot for the system and not a crash diet · Don’t pressure yourself into doing a long cleanse if you are not ready. MY ORGANIC JUICE Even the raw food guru David “Avocado” Wolfe is a big fan of My Organic Juice and he has a great reason for it. This company was started by a husband and wife team to help her heal and their passion for juicing is now helping many others get healthy. What I love about this company: · Easy personal delivery system - you don’t even have to leave your house or office · All glass-bottled · Local produce · Order by noon and have your juice personally delivered to you next day (weekday deliveries only) · Cleanse bottles are labeled 1 through 6, so it is easy to follow · If you want a delicious treat, try the Strawberry Dream smoothie · Get a FREE cooler bag with a cleanse · Complimentary nutritional counseling with a health coach is available Z-Tip: Sign up for their convenient auto-renewal delivery program and make juice a daily habit - you will look and feel fabulous all year long. As Chelsea Silverman say: “Don’t Think, Just Drink!” Your body will thank you! To order call 561.809.5925 or email at Chelsea@myorganicjuice.com http://myorganicjuice.com SWAMI JUICE This all-juice company is dedicated to making great-tasting juices in an eco-friendly and convenient way. What I love about them is: · All glass-bottled · Free delivery on juice cleanses · Has many pick-up locations · Infra-red sauna is available for use at their Fort Lauderdale location to help you detox and release toxins · 1-day Cleanse has 6 juices and 3 energy shots · Get a FREE cooler bag with a 3-day cleanse · Pick up some raw vegan snacks to help you ease in and ease out of the cleanse · Nutritional counseling is available Z-Tip: Return 10 of their bottles to them and get 1 free juice! 3100 NW Boca Raton Blvd., #408 Boca Raton, FL 33431 855-Go-Swami http://www.swamijuiceco.com RAW JUCE Raw Juce is a juice-aholic’s paradise that offers 14 different juices, 9 smoothies, 4 shots and 8 dessert drinks that can satisfy your thirst and hunger. What I love about this store: · They offer walk-in cleanses · Samples of every juice are available before purchase · Big selection of green juices · Free consultation with a certified health coach · Raw vegan foods, acai bowls and smoothies are available for purchase to ease in and out of the cleanse · Convenient location off Glades rd and I-95 · Juice till dinner cleanses are great for beginners Z-tip: Jarrod Levy, a store manager has been on a juice cleanse for 72 days (he loved it so much, he didn’t want to stop!) and he lost 60 pounds. Stop by and ask him for his tips on how to do a cleanse and still enjoy life. 2200 Glades Rd Ste. 403, Boca Raton, Florida 33431. 561.424.JUCE www.RawJuce.com CHRISTOPHER’S KITCHEN Christopher’s Kitchen has been one of my favorite places to eat at for years and now they are also offering juice cleanses. What I love about Christopher’s Kitchen is: · More than 20 juices are available · Great selection of to-go Raw Vegan meals at their Market area · They offer walk-in cleanses · Inspiring names such as Glow, Abundance, Youthful, Clarity, Illuminate add great energy to the cleanses · Their Brazilnut milk is out of this world amazing and helps support thyroid health · Samples of juices are available before you purchase · Their to-go smoothies are a perfect addition to a cleanse for beginners Z-tip: Enjoy Christopher’s kitchen meals in the dining room to ease into the cleanse and you will transform your world. Save room for dessert - their lemon vanilla cheesecake is to live for! 4783 PGA Blvd, Palm Beach Gardens, FL 33418 (561) 318-6191 http://christopherskitchenfl.com December holidays have been known as “The Most Wonderful Time of the Year”, but did you know it is also the most fattening time of the year as well? The fact is that an average American gains a few pounds during the month of holiday parties, family gatherings and food gift galore. Because many holiday dishes are drenched with fattening dressings, I suggest making your own and then bringing them to group gatherings. Why not share the joy of healthy eating with friends and family? Here are some ideas on how to “accessorize” your holiday favorites, so you don’t deprive yourself of fitting into a fabulous New Year’s outfit! Smoked Salt: To get the smoky flavor of fatty ham, simply add Smoked Salt to your side dishes. It goes great with lightly sautéed spinach with Portobello mushrooms and tomatoes. Fresh rosemary, thyme and sage: Use these fresh herbs to season your meals – this way you will get holiday flavor without adding extra calories. Try adding them to your roasted sweet potatoes, purple potatoes, broccoli and Brussels sprouts to create a colorful holiday dish. Go Green with Green Beans – Enjoy your green beans simply roasted with a touch of extra virgin olive oil and almond slivers. You will get lots of protein and fiber to keep you full and satisfied. Mashed Potatoes Alternative – Try adding a mashed celery root, parsnips or cauliflower to your mashed potatoes to cut down the calories and the starch. Stuffing – forget low-quality stuffing with wheat bread. Gluten is so last year! Make your own with Sprouted Ezekiel Bread – (recipe below) Desserts – Opt for dark chocolate bark (recipe below) that is high in antioxidants, vitamins and minerals. Better than Turkey – if you are still looking for a high-protein, meaty dish, then try this Chicken-Less Chicken with Gravy! It tastes and looks like poultry, but is 100% vegan and cholesterol free! BETTER THAN TURKEY DINNER RECIPE Protein Source: 1 Package of Lightly-Seasoned Beyond Meat Chicken, roughly chopped Raw Vegan Mushroom Gravy 1 pound of sliced baby bella mushrooms 1/2 cup walnuts, soaked overnight and drained 1/2 cup cashews, soaked overnight and drained 1/2 cup Coconut Aminos (it is a soy-sauce substitute) 1/2 cup flax seeds, ground 4 cups filtered water 1 teaspoon pepper, freshly ground 1 clove garlic Place mushrooms in coconut aminos and marinate for 1-2 hours. In a high-speed blender, blend coconut aminos, water, pepper, walnuts, cashews and garlic until creamy. Pour into a serving dish and stir in the mushrooms. Let gravy set for 30 minutes to thicken. Pour the gravy over the chicken-less chicken and serve with your favorite side dishes. My favorite meal would be this entrée with the stuffing, Brussels sprouts and cooked cranberries combined with cooked pears. HEALTHY STUFFING ▪ 1/2 a loaf of Ezekiel Bread ▪ 1 sweet onion, chopped ▪ 3 stalks of celery, chopped ▪ 1 tbsp olive oil ▪ 1 1/2 cups of veggie stock ▪ ¼ cup chopped walnuts ▪ 1 tbsp fresh rosemary ▪ 1 tbsp fresh thyme ▪ 1 tbsp fresh sage ▪ Sea salt + black pepper to taste Toast the bread until dry and crispy and cut in small pieces. Set aside. In a pan, sauté celery and onions until onion is translucent. Add seasoning and walnuts and stir in for about a minute. Add the bread pieces and let soak until desired consistency is reached. ANTIOXIDANT CHOCOLATE HOLIDAY BARK 2 cups of dark chocolate chips 1.5 cups of walnuts 1.5 cups dry sour cherries 1/3 cup shredded coconut 1/3 cup pumpkin seeds 1/3 cup goji berries for topping 1/3 cup raw cacao nibs Melt chocolate in a pan on the stove. Remove from stove and mix in walnuts, cacao nibs and sour cherries. Let cool for 5 minutes. Place saran wrap on top of a rectangular plate and pour the chocolate mixture on top. Cover with another piece of wrap and press with hands to let air out between nuts and dried cherries. Sprinkle with coconut, pumpkin seeds and remaining sour cherries. Place in the fridge until chocolate is solid again. Cut in small pieces and enjoy! |
ASK ALINAWhy ask me?- After many challenges and different crazy life experiences I am living my dream life and since my friends say I am pretty wisdomous and I think I am a little bit funny too, I want to share my life approach with you so you can live the life you love as well. Here is a little bit about me: - I am a creator of #1 Best Diet as selected by Harpers Baazar Magazine - I started my career in the corporate world and didn't even know how to peel a shallot - I have been a chef for celebrities for over 10 years - I have a realistic approach to food and life - I have a great relationship with food and can even let chocolate go bad because I simply forget I have it at home (something I wasn't able to do 10 years ago) - I eat carbs whenever I feel like it without any guilt - I used to hate to cook and now absolutely love being a private chef and a food relationship coach - I wear whatever clothes I desire no matter what everyone is wearing or thinking - I am in good shape and my body’s biological age is 13 years younger than the one in my passport - I have experience being super poor, super wealthy and in between - I’ve worked in corporate world and am now an entrepreneur - I was married and divorced - I used to cry going to work because I was so miserable with my boss - I’ve had an emotional eating disorder - I moved from Russia to USA alone at the age of 15 - I’ve lived in Russia, Europe and on both coasts of USA - I have been super skinny and overweight - I have been insecure and unhappy with reasons and secure and happy for no reason - I used to wear glasses and healed my eyes with the power of thought and exercises - I created "Couture Nutrition®" so you can have tailor-made solutions for your body and soul - My brain usually comes up with jokes to soften stressful situations - I think color coordination, sparkles and rainbows are underused |