Three Super Health Foods That Help You Stay Fit and Balanced

In the past, it was much more difficult to maintain a healthy diet with a hectic schedule. Home-cooked meals were the way to go in order to ensure your body was getting its appropriate nutrients, and packaged foods contained sugars, starches, and preservatives that impeded people from living a fit and balanced lifestyle. While there still are plenty of unhealthy packaged foods out there, it seems like the grocery industry is finally catching up with the fast-paced lifestyle even the most fit people lead. Here are a few fast options that will move you toward your goals rather than away from them.

Greek Yogurt

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Greek yogurt is an excellent source of protein, calcium, potassium, zinc, and vitamins B12 and B6. Greek yogurt stands out above other types of yogurts, because the liquid whey is strained out, and it has a thicker, creamier texture. The healthiest version of Greek yogurt is obviously the plain kind, because it has no added sugar. However, not many people are motivated to eat yogurt without a little sweetness to it, so feel free to indulge a little if it will motivate you to eat all that protein and calcium. Individually-sized Greek yogurt is a great breakfast on-the-go item, or snack. Some even eat it for dessert in place of high-calorie options.

Pre-Packaged Fruit

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It’s more expensive to purchase pre-cut fruit at the grocery store, but it may just be worth it. If you’re running late for lunch and starving, it’s much too easy to grab a cookie or milk chocolate, but that’s not really what your body needs. Pre-cut, pre-packaged watermelon, pineapple, or cantaloupe are excellent options to stave off your sugar craving and still feel like you’re eating dessert. If you don’t want to spend the extra money to purchase pre-cut fruit, plan ahead at the beginning of the week, and cut and package your own. Store it in individually sized containers, so it’s easy to grab on your way out the door or pack into a lunch.

Sliced Turkey

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Need a bit of protein and an easy lunch? Grab some turkey slices, low-fat string cheese, and an apple. Roll the turkey around the string cheese for a quick bite that’s loaded with nutrition, and have the apple for dessert. It’s easy to eat, and will help you end your day with more energy. 

You Can Do It: Three Tips for Pilates Rookies

Most people understand the health benefits of regular exercise and desire to infuse those benefits into their bodies, but it’s often psychological barriers that prevent people from achieving their fitness goals. We have a tendency to talk ourselves out of opportunities that might feel mysterious, intimidating, or even threatening if we’ve never tried them before. You have probably heard information about Pilates or even seen the great results that others have achieved through consistent workouts. It can feel intimidating to try something new, so here are a few tips to help you be prepared for your first Pilates class:

What to Wear

Most people choose to arrive barefoot to Pilates classes, similar to yoga. If it’s fall or winter weather, feel free to wear socks until your body warms up enough for bare feet. Wear clothing that is loose enough for you to move but not so baggy that the instructor can’t see your body. The instructor will need to be able to see which muscles are engaging to ensure that you’re doing the moves properly for maximum results and to prevent injury. Many of the moves require bending over, so if you’re a woman, be sure to plan for modesty. Wear a sports bra if you choose to wear a loose-fitting shirt.

What to Bring

Most Pilates classrooms will have the supplies you need, but you might consider bringing your own mat to a mat class. Pilates mats tend to be thicker than yoga mats, because so many of the moves are done on the mat. Your own yoga mat can bring extra cushion to the classroom mats, and covering the classroom mat with your mat can prevent the spread of germs. Consider covering the mats with a towel as well. You may work up a bit of a sweat as you increase intensity, so bring a towel and some water.

Give Yourself Grace

If you’re just starting out, you won’t be perfect, and chances are your classmates will remember their first classes as well. Be sure to inform the instructor that you’re new, so the instructor can offer modifications to the moves in case you’re not ready for some of the more advanced moves. Take it at your own pace, and enjoy it, as Pilates is a great, low-impact exercise that targets important areas for improved health and wellness.

3 Simple Habits to Keep You Healthy

In a world where we’re bombarded with information at all times and in a culture that’s obsessed with skinniness, it can be easy to get confused about what is really healthy and how to get healthy. In truth, health is fairly simple, and it’s easier to achieve if you quiet the outside voices vying for your attention and focus on a few simple healthful hints that will, over time, help you achieve your goals, have more energy, and sleep better.

Make Yourself a Priority

This is easier said than done, but it’s the foundation of achieving a healthful life. Remember that your state of mind affects everything you do, and health can help you have a better state of mind more often. Making yourself a priority means taking the time to exercise a few times a week, eating delicious, nutrient-rich meals, planning fun things to do, making time for naps, and making time for other things that you enjoy. If possible, bring kids and spouse along, or arrange for yourself to have some time away. You may also want to think about planning the occasional splurge, such as a spa treatment or haircut.

Develop a Few Good Habits

It takes about twenty-one days of consistency to develop a habit. Don’t overwhelm yourself by trying to change too much too soon. Start with three easy things that will nurture you: drink plenty of water, exercise at least twice a week, and plan your meals. Go grocery shopping once a week. If you’re shopping for yourself, this may mean you’re only picking up one bag of items, but you want to make sure you have healthy things you like on hand at all times. Your exercise plan should push you to improve in health, but if you’re just starting out, don’t push yourself too hard. Develop the habit of walking a few times a week and gradually build more challenges into the routine once exercise is a habit. Keep a cup of water with you at all times, especially if you work at a desk.

Make Your Sleep Sweet

Your good habits should help increase the quality of your sleep. Be sure to take a few minutes before bed to wind down. This may include listening to soothing music, doing a few yoga stretches in a darkened room, or separating yourself from technology. Sweet dreams!

What Barre Classes Can Do For You

There’s been a lot of hype recently surrounding Barre classes. They’ve been around for a few years now, and their popularity hasn’t waned much, thanks to the fast results most people experience after taking them and celebrity endorsements from many celebrities, including Kelly Ripa, Anna Paquin, and even Madonna. It’s easy to envision participants spread across a mirrored room, mimicking ballet moves against a bar, but what do Barre classes really do for you?

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Muscle Pulses

The classes are focused on small, tight muscle movements that deeply work the core and lower body, though some classes are focused on the upper body as well. There’s a big emphasis on form and alignment to make sure you’re getting the most out of your moves. The repeated, deep muscle movements can have you sore in just a few classes, but the intense soreness can also lead to great (and relatively fast) results. It may seem silly to make such small movements, but Barre classes really do prove that how far you move matters much less than how you do it. If you’re attending a Barre class for the first time, make sure your instructor knows that you’re new, so the instructor can keep an eye on your form. It’s best to get it right before you form bad habits.

Mind-Body Connection

Like Yoga classes, Barre focuses on mind-body connection and creating a space where your mind and your body work together. Deep breathing exercises are part of the moves, which may help alleviate some of the intensity and ensure that oxygen is flowing properly to your muscles. Many of the moves are adapted from dance, so if you are a dancer or have been in the past, you may love the connection your mind makes with your memories.

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Body Sculpting

You’ve seen the graceful, lithe bodies of ballerinas. While not everyone has the genetic makeup to achieve their graceful muscles, Barre classes will likely get you as close to that as Mother Nature will allow. Though some of the movements can feel intense in the moment, it’s those very movements that will help you achieve the body you want. Your abs, butt, and thighs will probably be most affected, but those areas are target areas for the majority of gym rats anyway. Focus in on them and quickly get the results you want with Barre classes at Pilates X. You can view our schedule HERE. 

Stress Melt: How Pilates Can Help Manage, Cope, and Recover

With the onslaught of information, fast-paced workplaces, busy lives, and many hats most individuals must wear on a daily basis, it’s hard to go through a single day without feeling stress. Some of us manage stress on a daily basis, and others feel overtaken by stress. Stress has three phases: Management, Coping, and Recovery. Pilates can help with each of these, as well as living an overall healthy lifestyle.

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Management

Stress management is a proactive phase. Individuals who manage their stress are typically at peace with the fact that many stresses will be part of life, and they’ve integrated pieces of their daily routine to help manage stress and keep it at a healthy level. Stress can be a good thing if it’s managed well – without stress, muscles will never grow and students may never learn. Managed stress can be embraced. Individuals who manage their stress typically have built healthy boundaries. They know what their limits are and how to graciously say no. They make Pilates a priority, not only focusing on the physical aspects of exercise, but also their breathing techniques, mindfulness, balance, and harmony. They get enough sleep. They eat well without sweating the occasional splurge. Management is the best place to be when it comes to stress.

Coping

Individuals who are coping have typically gone through an experience that has caused some deep stress and are trying to maintain their healthy management in spite of the stress. Seasons of coping will come from time to time in anyone’s life and may be triggered by a multitude of things: illness, death of a loved one, divorce, a lost job, or a traumatic experience. It may be easy to stop exercising and maintaining healthy balance in these situations. Some days it can seem difficult to keep going. In these seasons, it’s even more important to nurture your body and stay healthy. Surround yourself with loving people who encourage good habits.

Recovery

Individuals in recovery have just gone through the coping phase with a stressful experience. They’ve come to peace with the situation and may have even been able to move on, if only slightly. Recovery can be a long journey, but it’s important to let your mind and body experience it to bring closure and restore health. Pilates can help speed up recovery and bring peace along with it.

Healthy CLIF bars

Growing up, one of my favorite packaged "health" foods were CLIF bars. They are chewy, great-tasting and include many organic food products- or so I thought.

However, they are NOT clean and include many hidden GMOs such as soy protein isolate and soy lecithin. So, I took the initiative to try to create my own recipe since I need a fiber-filled snack at hand at all times while nursing my newborn daughter.

I am still working on perfecting this recipe, (and finding a substitute for the soy rice crisps) but for now they were made with dates, oats, coconut, almonds, ground flax seeds, peanut butter and maple syrup. They tasted very much like the CLIF bars I have been craving but without any of the additives and GMOs!

I hope you will enjoy these too. 

1 cup pitted dates
1 cup uncooked oats (gluten free if you need it)
3 Tbsp grounded flax seeds
½ cup unsweetened shredded coconut
¼ cup almonds
¼ cup maple syrup Grade B
2 Tbsp coconut palm sugar
1/3 cup peanut butter
1 tsp vanilla extract
½ chocolate chips (optional)

1) In a food processor, blend oats and almonds until grounded. Then add coconut, flaxseed and dates and pulse until well blended.
2) In a small saucepan over medium heat, heat maple syrup and coconut sugar until melted and boiling point. Quickly reduce heat and add peanut butter and vanilla and blend until thoroughly mixed.
3) In a large bowl, add the oats mixture. Add wet mix to oats mixture and blend. Once cooled, carefully add chocolate chips and mix with hands.
4) In between two parchment papers, flatten with a rolling pin and cut into squares. Wrap into waxed parchment paper.

Keep in your fridge and try not to eat them all!

Chantal Jura is a holistic nutritionist student that believes passionately that we can help prevent and treat disease with whole, clean, high-quality, minimally processed foods. After working over 7 years in marketing & public relations across Canada and the U.S., she was inspired to return to her first initial love- nutrition. She believes that our nutritional goals in life should not be to get thin quickly, or to succumb to emotional eating, but to eat a balanced diet based on our individual needs and have it become a lifestyle. Chantal likes to address digestion, balance, and moderation for each individual and their needs. As a current student at the Edison Institute of Nutrition, Chantal is committed to working toward the expertise and mastery of holistic nutrition to one day soon be able to practice and help others attain their optimal health. Additionally, Chantal holds a B.A. in French Studies from California State University, Long Beach. Born and raised in Los Angeles, Chantal currently lives in Quebec City in Canada with her family. You can also follow her posts on her Facebook page: Sexy Turnip Health and Nutrition 

Weekend Dessert - Zucchini Brownies

These sweet and tasty treats are guilt free since they are vegan, low in sugar, high in fiber and gluten free yet still intense in chocolate flavor! 

Zucchinis are high in folic acid, which is necessary for women trying to conceive and in the early stages of pregnancy. It also contains high amounts of Vitamin A, potassium and magnesium. So go ahead and indulge in one (or two!) of these brownies to fill in that chocolate craving! 

· 1/2 cup shredded zucchini (about 1 zucchini) 

· 1/3 cup applesauce 

· 1 cup plus 2 tbsp water 

· 2 tsp pure vanilla extract

· 3 tbsp grounded flax or chia seeds

· 1/2 cup plus 2 tbsp coconut oil 

· 3/4 cup cocoa powder 

· 1 cup coconut flour or whole wheat pastry flour if not GF 

· 1/2 tsp salt

· 1/2 tsp baking soda

· 3/4 cup coconut palm sugar

· 1/2 cup chocolate chips, optional

Preheat oven to 350F, and line a 9×13 baking dish with parchment paper. Set aside.

In a large mixing bowl, whisk together the first 6 ingredients and let sit at least 5 minutes.

Combine all other ingredients in a separate bowl, and stir very well. Pour wet into dry, stir until evenly mixed, then pour into the baking dish. Using a full sheet of parchment or wax paper, press down very firmly until the brownie batter evenly covers the pan. 

Bake about 20 minutes, then pat down with a sheet of parchment. 

Let sit 15 minutes before trying to cut into squares. Makes 20-24 squares.

Chantal Jura is a holistic nutritionist student that believes passionately that we can help prevent and treat disease with whole, clean, high-quality, minimally processed foods. After working over 7 years in marketing & public relations across Canada and the U.S., she was inspired to return to her first initial love- nutrition. She believes that our nutritional goals in life should not be to get thin quickly, or to succumb to emotional eating, but to eat a balanced diet based on our individual needs and have it become a lifestyle. Chantal likes to address digestion, balance, and moderation for each individual and their needs. As a current student at the Edison Institute of Nutrition, Chantal is committed to working toward the expertise and mastery of holistic nutrition to one day soon be able to practice and help others attain their optimal health. Additionally, Chantal holds a B.A. in French Studies from California State University, Long Beach. Born and raised in Los Angeles, Chantal currently lives in Quebec City in Canada with her family. You can also follow her posts on her Facebook page: Sexy Turnip Health and Nutrition 

Overnight Oats - Recipe from Pilates X Instructor Alli

Enjoy this post from our Pilates X instructor Alli, aka Allison Anderson! 

Thanks Alli! 

OVERNIGHT OATS

The past couple of weeks I have been trying to eat/find something that is filling but cool because of the heat. I love oatmeal. Full of fiber and protein to keep you full. I grew up on the instant packages because they are so convenient and filling but in my latest effort to try to cut down on sugar, I had to give up the instant oatmeal because they are HIDDEN with LOADS of SUGAR!! So I started making my own and looked online for some overnight oats because I saw it on Pinterest and yes I am a “pin-a-holic.” Now that it is summer I thought I make add tropical flavors to these overnight oats.

What you’ll need:

1 jar

½ cup rolled oats

½ cup coconut milk

½ cup Greek yogurt (optional)

½ cup mango

½ banana

1 tbsp shredded coconut

1 tbsp chia seeds

Prep:

Start layering all the ingredients in the jar. First I put the chia seeds and some of the fruit on the bottom on the bottom. Then ½ cup Greek yogurt (optional). Next rolled Oats then the coconut milk and top it with the rest of the fruit, chia sheeds and shredded coconut. Place lid on tight and leave in fridge overnight.

Holy Basil! Feeling Stressed? Learn About Tulsi

Holy Basil! Feeling stressed? This ancient Ayurvedic herb may just help you relax when all other methods fail.

We all know that stress is a part of life and that we must learn to manage through the best means possible, whether it is by getting more sleep, creating healthier eating habits and eating clean whole foods, or getting enough physical exercise during the day. We also know that stress is a dominant factor in inhibiting our immune system. But what happens when we try to create a healthy lifestyle, yet still can’t seem to shake off the feeling of being “too” stressed out?

Enter the ancient herb tulsi.

What is Tulsi?
Also known as Holy Basil (ocimum sanctum), it is a principal herb of Ayurveda, the ancient traditional holistic health system of India. It is a common plant found in Indian subcontinant, closely related to the sweet basil cooking herb Ocimum basilicum, where it was named tulsi which translates as "incomparable one." The plant is considered sacred, and is used extensively in religious ceremonies and is believed to protect any home where it is grown. Lacking in toxicity, and marked by its strong pungent aroma and taste similar to cloves, tulsi has been long regarded as a kind of "the elixir of life" as it promotes longevity. According to the Ayurvedic traditions, tulsi is one of the best herbs to prepare the heart and mind for spiritual practices, remedy colds and flu, treat snake bites and many other skin conditions, and even reduce a fever.

Main Active & Chemical components:

• Eugenol
• Carvacol
• Beta-caryphyllene
• Ursolic acid
• Flavonoids 

Benefits of Tulsi
Holy Basil is one of the best 'adaptogens’ (an agent that helps the body adapt more to stress)  available in herbal medicine. Tulsi oil has antioxidant properties which may be way it is so effective in reducing the damaging effects of stress on the body. It is known to counteract many troublesome effects of chronic stress, including nervousness, sleeplessness, and digestive disorders. In addition, tulsi seems to influence the neurochemistry of the brain in a way similar to antidepressant medications, yet is safe to use alongside pharmaceutical antidepressants.

Other benefits include, but are not limited to: 

• Protects the body and brain of the harmful effects of stress
• Creates a positive influence on mood
• Enhances stamina and endurance
• Boosts the immune system
• Reduces fevers, and LDL cholesterol, and inflammation
• Prevents gastric ulcers
• Enhances periodontal health
• Helps reduce the speed of the aging process 
• Improves digestion and absorption of other nutrients

How to Take Your Tulsi
Holy Basil can be eaten fresh and straight from the source (see Grow Your Own Tulsi Plant below), or it can be taken in capsule form or as a tea. Recommended doses in extracted form for adults is to use the standardized to 2% ursolic acid in 400 mg capsules, two capsules once or twice daily with food.

When eating fresh, you can chew on a few leaves every day for benefits.

To make tulsi tea,  add 1 tsp. dried leaves to 8 oz. hot water, steep, covered, 5–10 minutes. You can take 4 oz. of tulsi tea up to three times daily.

WARNING
While many people may benefit from Holy Basil, there are certain people who have the following conditions should NOT be taking Tulsi:

• Hypoglycemic, since tulsi has lowered blood glucose levels in animal studies
• Those on anti-coagulants, as tulsi has shown to increase bleeding time.
• Those wanting to conceive, as tulsi has been shown in animal studies to be antispematogenic and have anti-fertility effects.
• Those who are pregnant or breastfeeding, as tulsi may stimulate uterine contractions.

***Grow Your Own Tulsi Plant***

• Place the seeds between warm, moist paper towels for a day, and then plant them a half-inch below the surface in rich potting soil.
• Keep the pot in a warm, well-lit area. Tulsi plants need a lot of sun.
• Water the seeds daily. A sprout will start to breakthrough in about 10 days.
• Once the plant reaches a height of about 12 inches, you can a) pinch back any flowers to keep it from going to seed; or b) allow the plant to seed and start a new generation. 

Sources:
http://naturalstandard.com/databases/sports/all/holybasil.asp?#undefined
Blossom, S. Tulsi, ok. Natural Health 2005;35(9).
http://www.organicindia.co.in/tulsi.php
http://www.chopra.com/community/online-library/ayurvedic-herbs-foods/tulsi-holy-basil



Chantal Jura is a holistic nutritionist student that believes passionately that we can help prevent and treat disease with whole, clean, high-quality, minimally processed foods. After working over 7 years in marketing & public relations across Canada and the U.S., she was inspired to return to her first initial love- nutrition. She believes that our nutritional goals in life should not be to get thin quickly, or to succumb to emotional eating, but to eat a balanced diet based on our individual needs and have it become a lifestyle. Chantal likes to address digestion, balance, and moderation for each individual and their needs. As a current student at the Edison Institute of Nutrition, Chantal is committed to working toward the expertise and mastery of holistic nutrition to one day soon be able to practice and help others attain their optimal health. Additionally, Chantal holds a B.A. in French Studies from California State University, Long Beach. Born and raised in Los Angeles, Chantal currently lives in Quebec City in Canada with her family.

Raw Choco-Coco-Nut Truffles

Raw Choco-Coco-Nut Truffles (Dairy Free, Soy free, Vegan, Raw, Gluten Free)

A while ago on Mother’s Day I had asked my boyfriend specifically NOT to buy me chocolate this year, however after dinner the cravings started kicking in and I couldn’t help myself but enter the kitchen and going through the pantry to see what I could create in less than 20 minutes before my daughter’s bedtime. Inspired by the Almond Joy candies I used to love when I was a kid, I had seen many raw vegan recipes using unsweetened cacao powder, almond meal and coconut meal, and it gave me the idea to make truffle balls with 3 natural coconut products: coconut flakes, coconut meal and coconut oil. The result was delicious and very easy to make, and to clean up!

I know that coconut is today’s much talked about “miracle child”, but there really are many benefits to coconut. Coconut oil is more than 90 % saturated fat, or about 11.8 grams per 15 milliliters (one tablespoon), compared to about 63 per cent or 7.2 grams for the same amount of butter, but don’t be fooled. The saturated fat in coconut oil is called lauric acid, a type of medium chain triglyceride (MCT). According to medical experts, eaten in moderation, lauric acid increases the good HDL cholesterol in the blood to help improve cholesterol ratio levels. Also, when coconut oil's MCTs break down, these special healthy fats in the liver lead to efficient burning of energy and an increased metabolism, which is a good thing for those wanted to lose weight. They have also been proven to positively affect hormones for thyroid and blood sugar levels, in addition to promoting healthy skin.

Coconut is also high in dietary insoluble fibre, meaning NO calories. Since the body cannot digest the dietary fibre in coconut, no calories are derived from it and it has no effect on blood sugar.

-1 cup unsweetened cacao powder
-1 cup virgin coconut oil
-1/2 tsp pure vanilla extract
-1/2 cup Grade B Maple Syrup
-3/4 cup Coconut Meal (grounded coconut flakes either in a mixer or blender)
-1/4 cup Almond flour
-1 cup coconut flakes

1. Mix the cacao powder, coconut oil, coconut meal, and maple syrup in a medium sized bowl until thoroughly mixed.

2. Roll the chocolate mixture with hands into 2 inch round balls. (*Note: depending on the humidity of your kitchen, you may need to cool the mixture in the refrigerator for about 15 minutes before rolling.)

3. Roll the balls in the coconut flakes and store in air-tight container in the fridge. You may need to let them thaw for 5 minutes before serving.  Makes about 20 truffles.

**Note, this recipe can be made nut-free if you omit the almond flour and add 3 Tbsp of grounded coconut flakes.


Chantal Jura is a holistic nutritionist student that believes passionately that we can help prevent and treat disease with whole, clean, high-quality, minimally processed foods. After working over 7 years in marketing & public relations across Canada and the U.S., she was inspired to return to her first initial love- nutrition. She believes that our nutritional goals in life should not be to get thin quickly, or to succumb to emotional eating, but to eat a balanced diet based on our individual needs and have it become a lifestyle. Chantal likes to address digestion, balance, and moderation for each individual and their needs. As a current student at the Edison Institute of Nutrition, Chantal is committed to working toward the expertise and mastery of holistic nutrition to one day soon be able to practice and help others attain their optimal health. Additionally, Chantal holds a B.A. in French Studies from California State University, Long Beach. Born and raised in Los Angeles, Chantal currently lives in Quebec City in Canada with her family.

Protein Power Scramble - Recipe from Pilates X Instructor Alli

Enjoy this post from our Pilates X instructor Alli, aka Allison Anderson! 

Thanks Alli! 

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Do you LOVE eggs? Can you eat them any time of the day? Do you ever ask yourself, “What the heck do I want to eat after my workout that won’t ruin my workout?” Well problem solved! I created this protein packed scramble that not only has a tasty kick in your mouth but also will help kick start your body to be leaner! It has been shown that people who eat eggs in the morning are more likely to eat less throughout the day. Now I know this recipe calls for tofu but don’t be scared my friends! Tofu is just as good as eggs and has mega protein in it that will keep you FULL!

MAKES 2 SERVINGS
What you will need:
¼ organic red bell pepper
¼  organic red tomato
¼ cup organic red onion chopped
1 or 2 handfuls of organic baby spinach
2 tablespoons of your favorite salsa
¼ avocado
½ cup of organic firm tofu
Soy sauce
3 egg whites

1. Preheat oven at 350
2. drain the tofu and then cut the tofu block into little cubes. Spray pan with a nonstick spray. Then gently place tofu on pan so they are all laid out evenly. Then drizzle some Soy Sauce so they are evenly coated. ( I suggest a low sodium one.)

Then put in oven once oven is ready. Set timer to 25 minutes. After first 25 min. flip tofu and place back in oven for another 25 minutes so they are golden color.

3. Warm a medium size skillet on stove top with some olive or coconut oil on medium. Cut the bell pepper, tomato, onion and grab a couple handfuls of spinach.

4. Once skillet is warm place all the veggies in the pan with 1 tablespoon of salsa and a dash of pepper. Let them cook for a couple of minutes until they soften. 

5. Add tofu once veggies have soften. Let tofu cook a little more in pan for another 3 minutes then push everything to one side.

6. Add egg whites to the empty side of the pan. Once the egg whites have set scramble everything together.

7. Place on plate and top with fresh avocado and another tablespoon of salsa and ENJOY! Added bonus you have leftover tofu that you can use to make different types of scrambles and add in your salads as well!

Is Your Grandmother’s Turnip Actually a Sexy Healthy Vegetable? Yes! Learn How.

Turnips have been eaten since prehistoric times and originate from many areas in Europe and Asia. Starchy like a potato, it only contains a third of the calories that a potato has and contains many antioxidants, which makes an excellent alternative choice when considering side dishes for your next meal.

So what exactly is this bulb-shaped vegetable and why is it so good for you?

The turnip is a member of the cruciferae, or mustard family, and is also related to cabbage, cauliflower and rutabaga. Unlike many root vegetables, both its roots and its greens are edible and can be used in different recipes. It’s rich in essential nutrients, but low in calories and in sugar, contains no fat, sodium or LDL cholesterol, making it ideal for those following a candida diet or those who need to follow a low-calorie diet. A cup of cooked turnip contains only 30 calories, compared to a cup of beets, which contains 70 calories, or parsnips, which has over 120 calories per cup!

Turnips also contain important amounts of Vitamin C, the antioxidant that helps fight off viruses, boosts your immune system and contributes to your body to absorb iron. And we usually think of Vitamin C being only in citrus fruits! Just one small cup of cooked turnip gives you 18 grams of vitamin C, roughly 30% of your recommended daily intake – not bad for a root vegetable that can survive harsh winters.

Turnip Health benefits:

·     Helps Prevent Cancer:
Because they contain high levels of antioxidants and phytonutrients, turnips can help reduce the risk of cancer. The glucosinolate and vitamin A levels in turnip greens are excellent. Glucosinolates can help the stomach and liver process and eliminate toxins, flushing them out of your system.

·     Anti-inflammatory:

Turnips and turnip greens contain outstanding amounts of folate, or folic acid, vitamin K, and omega-3 fatty acids- all excellent anti-inflammatory properties, ultimately reducing the risk of heart disease, arthritis and other diseases caused by chronic inflammation.

·     Promotes bone growth:

Would you guess that turnips contain sufficient amounts of both calcium and potassium? Yes! And both of those minerals are needed to prevent osteoporosis.

·     Can help you lose weight:

Having up to 20% of the recommended daily intake of fiber, turnip greens can help you feel fuller, longer. Being also a low-calorie but nutrient-dense food, turnips can be consumed without the guilt!

The Nutrient Breakdown:

Principle	Nutrient Value	Percentage of RDA
Energy	28 Kcal	1.5%
Carbohydrates	6.43 g	5%
Protein	0.90 g	1.5%
Total Fat	0.10 g	<1%
Cholesterol	0 mg	0%
Dietary Fiber	1.8 g	5%

How to choose, store, and prepare Turnips

Even though turnips can be purchased year round, they are most fresh in the winter months, between October and March.  When shopping for turnips, look for fresh roots that are smaller, more firm, and rounder – these will have a more mild and sweet flavour than the larger, more fibrous roots.

TIP: Do remove the top greens from the turnip roots once you get home however, otherwise the greens will continue to absorb the nutrients from the roots.

Turnip roots can be stored for several weeks in the refrigerator in high humidity. The turnip greens however, should be eaten within a few days, since they do not last long. Whether or not you decide to peel the turnip is up to you, but older matured turnips tend to have a tougher skin that is better peeled off.

While turnips can be added to your stews and soups and can be cooked just the way potatoes are, turnip greens can be steamed, sautéed, or added to your favourite salad recipes.

Here is a simple and savoury turnip recipe:

Turnip “French” Fries

Makes about 8 servings

3 lbs turnips (approx. 6 small turnips)

1/4 tsp sea salt

1 Tbsp. unpasteurized honey

2 Tbsp (15 mL) virgin olive oil

1 tsp lemon juice

Preheat oven to 425 degrees F (220 degrees C). Line a baking sheet with a piece of aluminum foil and lightly grease. Peel the turnips, and cut into French fry-sized sticks, about 1/3 by 4 inches. In a large bowl, mix together the olive oil, honey, lemon juice, and sea salt.  Add the turnips and toss into the mixed sauce to coat evenly. Spread turnips onto the prepared baking sheet.

Bake in preheated oven until the outside is crispy, and the inside is tender, about 20 minutes. Serve immediately.

Warning: Turnips are not for everyone.

While many of us can reap the benefits of the turnip, there are those who should avoid it as it may have adverse effects on their health. For example, since they can affect a person’s thyroid ability to take up iodine, those with thyroid problems should avoid eating turnips.

Also, turnips and turnip greens  contain traces of oxalic acid, so those who follow a low oxalate diet to prevent kidney stones should  try to avoid these roots. If consumed, follow up with a lot of water to reduce the risk of stones.

Sources:

http://www.nutrition-and-you.com/turnips.html

http://www.alive.com/articles/view/19473/turnips_are_tops_for_health

http://healthyeating.sfgate.com/advantages-turnips-2374.html

Chantal Jura is a holistic nutritionist student that believes passionately that we can help prevent and treat disease with whole, clean, high-quality, minimally processed foods. After working over 7 years in marketing & public relations across Canada and the U.S., she was inspired to return to her first initial love- nutrition. She believes that our nutritional goals in life should not be to get thin quickly, or to succumb to emotional eating, but to eat a balanced diet based on our individual needs and have it become a lifestyle. Chantal likes to address digestion, balance, and moderation for each individual and their needs. As a current student at the Edison Institute of Nutrition, Chantal is committed to working toward the expertise and mastery of holistic nutrition to one day soon be able to practice and help others attain their optimal health. Additionally, Chantal holds a B.A. in French Studies from California State University, Long Beach. Born and raised in Los Angeles, Chantal currently lives in Quebec City in Canada with her family.

Clean & Healthy Lemon Squares

I LOVE lemons and always have. I used to chow down a box of lemonheads when I was a kid, and always added lemon to my water before I knew of its detoxifying properties. I find lemon-based desserts and drinks so refreshing and just remind me of how much I wish summer would be here already!

The downside of lemon sweets is that they are often paired with A LOT of sugar to downplay the sour and tangy natural flavour that lemons give. One of my favourite desserts is lemon bars, but often the recipe asks for lots of butter and lots and lots of sugar.

This weekend, I tweaked around and came up with this simple and easy lemon bar recipe that has no refined sugar or flour and can consumed by those who follow a clean eating lifestyle. For a Gluten Free option, you can always substitute the whole wheat flour with either coconut flour or almond meal. I hope this sweet treat will remind you of how spring is around the corner!

Clean & Healthy Lemon Squares

For the crust:

2/3 cup organic whole wheat pastry flour

¼ cup sugar-free powdered sugar (see below on how to make sugar-free powdered sugar)

¼ tsp salt

2 Tbsp + 2tsp virgin coconut oil

1 Tbsp water

**Sugar-free powdered sugar: Use 1 cup of Xylitol or Sucanat and blend in a high speed blender for about a minute to get an equivalent of 1 cup powdered sugar.

For the filling:

3 egg whites

1 egg

½ tsp organic vanilla extract

1 ½ cups of sugar-free powdered sugar, divided into ¾ cups.

½ cup lemon juice

2 tsp lemon zest

1.     Preheat oven to 350 degrees F. Combine crust ingredients in a food processor until well blended. Using a sheet of wax paper, press evenly onto a well-greased 8” x 8” pan. Cook for about 15 min, or until golden.

2.     While crust is cooking, beat egg & egg whites in a medium bowl with electric mixer until well blended.

3.     Add vanilla and ¾ cup of sugar-free powdered sugar; mix well.

4.     Add lemon juice and the remaining powdered sugar until the sugar is completely dissolved. Add lemon zest.

5.     Once the crust is cooked, remove from the oven and reduce the oven temperature to 300 degrees F.

6.     Pour lemon filling mixture over the hot crust and place pan back in the oven.

7.     Let the lemon dessert bake completely, for about 30 minutes. Remove from the oven and let it cool down before cutting it into bars. Makes about 12 squares.

Chantal Jura is a holistic nutritionist student that believes passionately that we can help prevent and treat disease with whole, clean, high-quality, minimally processed foods. After working over 7 years in marketing & public relations across Canada and the U.S., she was inspired to return to her first initial love- nutrition. She believes that our nutritional goals in life should not be to get thin quickly, or to succumb to emotional eating, but to eat a balanced diet based on our individual needs and have it become a lifestyle. Chantal likes to address digestion, balance, and moderation for each individual and their needs. As a current student at the Edison Institute of Nutrition, Chantal is committed to working toward the expertise and mastery of holistic nutrition to one day soon be able to practice and help others attain their optimal health. Additionally, Chantal holds a B.A. in French Studies from California State University, Long Beach. Born and raised in Los Angeles, Chantal currently lives in Quebec City in Canada with her family.