Efficiency Eating!

 My coined phrase that I use to emphasize the importance of getting the most nutrients per chew or per sip: "efficiency eating"!  Making my Energizer Shake recipe is a great way to be efficient with your nutrition and is easy to make.  Go ahead and make it the night before.  Store it in the blender in the refrigerator and just press whip the next morning, pour in a glass and enjoy optimally balanced nutrition with each sip!:)

Instead of having those processed protein shakes, dedicate a few minutes to create a delicious, nutritious, real food based, nutrient dense drink.  Choose organic ingredients whenever possible.

Ingredients:

¼ cup of certified organic egg white powder (try Organic Partners International or Bob’s Red Mill brand) or organic pasteurized liquid egg whites or 3 Tablespoons of shelled hemp seeds
6 ounces organic nonfat plain Greek yogurt
1 small banana
½ cup strawberries
1 cup frozen blueberries
½ cup fruit of your choice (frozen peaches, mixed berries or cherries)
1 cup organic raw or frozen veggies (the pre-washed organic raw kale mix or broccoli slaw or frozen spinach works great-fun quick way to get your veggies in)
4 cups of organic, unsweetened soy milk or organic 1% milk or organic almond milk (your choice)
Optional: 1 Tablespoon of organic ground flaxseed for added fiber and omega-3 fatty acids. To prevent rancidity after adding flaxseed, drink it within an hour.
Directions:    In a blender, put all ingredients together.  If you like a thinner shake, add water and use less milk.  Put the top on the blender, chop, blend, and whip.  You are all set for an energizing breakfast or snack.  For even more sustainable energy, add a piece of whole grain toast or a cup of high fiber cereal with the shake. 

A time saving tip: Make this shake the night before, keep it in the blender and store in the refrigerator.  The next morning, just press whip and you have got a quick and easy “on the go” energizer.
                       
Serving size: 1.5 cups
Total servings: 4
Nutrition Analysis per serving: 
239 Calories, 31 grams Carbohydrates, 16 grams Protein, 6 grams Fat

Fat Loss Tricks! By Deborah Klein, MS, RD

Eating Tips: 1. Before you eat, take a couple seconds to do a mind-body check, ask yourself, “Am I hungry or am I stressed, anxious, depressed, etc.?” 2. Eat MINDFULLY! Eat and only eat = let the phone calls, reading, television watching wait until you’re done eating. Eating is the most constructive activity you can do to keep your body nourished. 3. Sit down while eating will promote enjoyment and aid digestion. Standing up while eating encourages MINDLESS eating, calories that we don’t get to relish. 4. Eat SLOWLY! Put your fork down between mouthfuls and chew your food ~ 20 times. 5. Pre-portion your plate with food, rather than rather than having serving plates or bowls on the table. 6. Assign ONE designated location for eating your meals and snacks. 7. Cut up your 3 to 4 ounce portion of meat or fish in small cubes or strips mixed with whole grains and lots of vegetables so you visually feel more satisfied. 8. Have a full plate when you eat by using a smaller plate (~8 inch) and fill it with lots of non-starchy vegetables. 9. Beautify your eating environment. Use nice pastel colored plates, a champagne or wine glass for your sparkling or flat water with lemon or lime, and in moderation as your indulgence for the day have your real wine or champagne. Use a linen napkin with a ring holder and a bouquet of flowers on the table. 10. Make your plate appealing. Attractively present food on your plate with a little parsley or mint leaf garnish and have lots of color with a multitude of vegetables. An unhealthy plate is all brown, definitely not appealing, e.g., fried chicken, french fries, mashed potatoes. A healthy plate is full of color. 11. If you are still feeling hungry after your meal, enjoy your “free foods” = non-starchy vegetables (e.g., ½ cup raw broccoli, cauliflower, cucumber/carrot/bell pepper sticks, pickles, jalapeno peppers, salsa), water, herbal teas, flavored sparkling waters or have a cup of hot cocoa with 1 Tbsp. unsweetened cocoa powder with hot water, tsp. cinnamon/vanilla extract and a dash of Agave Nectar. 12. Have 1 indulgence a day to prevent deprivation and promote mental satisfaction. 13. Good habit, eat before you leave the house and if you’re on-the-go all day, pack an insulated lunch bag with an igloo ice pack with some balanced snacks, e.g. fruit, part-skim milk cheese, trail mix. 14. After you eat your pre-portioned snack/meal, brush your teeth, which will help affirm the completion of that eating time. Lifestyle Tips: 1. After eating your portioned amount, DISTRACTION, DISTRACTION, DISTRACTION = key to portion control! MOVE away from the table immediately and occupy yourself with another activity, e.g. talk on the phone, read a book, do the dishes, take a bath, let your food digest for about 30 minutes then go for a walk. 2. Keep yourself hydrated, to help you stay satisfied between eating times. Carry a water bottle wherever you go and snack on some vegetables, e.g., ½ cup of sticks of cucumbers, bell pepper, carrots, celery, and jicama. 3. GET UP OFF YOUR SEAT AND MOVE!! For every hour you work, make 5 to 10 minutes of it MOVING time, e.g., use a portable phone and walk, put your legs up and down, dance, do the pendulum abdomen workout. 4. Integral to your success, keep 3-day food diaries weekly and consistently. 5. Increase your physical activity, by parking further away from your destination and take the stairs instead of the elevator. 6. Write a list of non-food related pleasures, e.g., bath, painting, exercise, shopping, etc. 7. If you’re hungry ~every 3 to 4 hours, GOOD JOB, you are eating balanced and the right portion sizes. If you are not hungry after ~4 hours you probably ate too much at the meal prior or you are so occupied with what you’re doing you don’t realize that you are hungry, which sets us up for overeating. 8. Realize food does not have a heart/mind/soul, it is your fuel and physical nourishment. To have mental healing, focus on doing a recreational activity – RE-CREATION (hobbies, talk to an inspiring friend, meditate, write your thoughts down in a journal, and MOVE – emotion is the state of motion.

antioxidants consumption

An antioxidant is a molecule capable of slowing or preventing the oxidation of other molecules. Oxidation is a chemical reaction that transfers electrons from a substance to an oxidizing agent. Oxidation reactions can produce free radicals,which start chain reactions that damage cells. Antioxidants terminate these chain reactions by removing free radical intermediates, and inhibit other oxidation reactions by being oxidized themselves.

Researches promote the idea that antioxidants can reduce or even reverse the damage caused by the body by “free radicals,” combating chronic diseases and the ravages of aging. Antioxidants have been shown in some studies to enhance overall immune function, protect the eyes from cataracts and macular degeneration, slow the progression of Alzheimer's disease, and reduce the risk of some cancers.Research studies show that individual antioxidants in the form of dietary supplements are more potent and bio available then they are in foods, and they do not exhibit the synergistic effects with other components found within natural foods sources.

Research studies to date in vitro and in animals show consistent evidence supporting
antioxidant health benefits,yet human trials have been disappointing.There is also recent evidence that suggests, under certain circumstances, supplementation may actually do more harm than good. Therefore, supplements most likely do not possess all the physiologically active components needed to be truly effective in preventing disease incidence and progression.

In order to delay the aging process and free radical-induced diseases, The American Heart Association doesn't recommend using antioxidant vitamin supplements until more complete data are available. They continue to recommend that people eat a variety of nutrient-rich foods daily from all the basic food groups. To add, it also says, “Oxidation of low-density lipoprotein (LDL or "bad") cholesterol is important in the development of fatty buildups in the arteries. This process, called atherosclerosis, can lead to heart attacks and strokes. Until recently, it was thought that LDL cholesterol lipoprotein oxidation and its biological effects could be prevented by using antioxidant supplements. However, more recent clinical trials have failed to demonstrate a beneficial effect of antioxidant supplements.The American Heart Association supports a diet high in food sources of antioxidants and other heart-protecting nutrients, such as fruits, vegetables, whole grains and nuts instead of antioxidant supplements to reduce risk of CVD.

Despite these, the use of antioxidant supplements in the U.S. continues to grow. Antioxidant supplements are extremely available in today’s world. Most all American’s have a diet available to them that provides sufficient levels of the nutrients they need, but many choose to take supplements instead. Possible decreased nutrient value of crops and an aging population that is living longer, has more disposable income, believe supplements to be safe and effective, and willing to self – medicate in an effort to feel better and decrease health care costs has driven the popularity and increased use of antioxidant supplement sales.

In addition, supplements may also interfere with the actions of other medication and cancel their effect on the body. In my opinion, consumers are beginning to realize that many claims made about supplements and functional foods are marketing “hype” designed to increase sales. We should strive to meet our nutrient needs through the diet because it is safer and more beneficial to our health.

In conclusion,eating a variety of foods low in saturated fat,trans fat and cholesterol will provide a natural source of these vitamins, minerals and fiber.Consuming supplement may interfere with the body natural defense mechanism and may cause complications.

Foods which Contain Antioxidants:

1 Small red beans
2 Wild blueberries
3 Red kidney beans
4 Pinto beans
5 Blueberries
6 Cranberries
7 Artichoke hearts
8 Blackberries
9 Dried prunes
10 Raspberries
11 Strawberries
12 Red delicious apple
13 Granny Smith apple