All posts in category Nutrition
Today, March 23rd is National Chia Day. Here is my favorite way to eat chia. It’s my daily treat to myself. I hope you give it a try – it’s high in protein, good fat, and it’s slightly sweet and overall simply delicious!
I love chunky peanut butter, but I want to get more than just peanuts into my daily diet, so I’ve been creating my own chunky nut butter. I make a large batch of this, and then I put a big dollop of it in a jelly mason jar. It is then ready for me to take (along with a spoon) for an easy snack on a busy day. You can use any variety of nuts and seeds and spices.
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2 cups of organic peanut butter
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1/4 cup pumpkin seeds
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1/4 cup chopped walnuts
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1/4 cup hemp seeds
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1/4 cup chia seeds
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1/2 teaspoon cinnamon
Method 1: Place all the ingredients into a food processor and pulse until the nuts and seeds are mixed.
Method 2: Place peanut butter into a large glass bowl. Microwave for 30 seconds and stir. Microwave another 30 seconds and add all the remaining ingredients and stir until mixed.
Store the chunky nut butter in a air-tight container in the refrigerator.
Posted by M. Terry on March 22, 2018
https://wholetothecore.com/2018/03/22/national-chia-day/
“We are 4.4 percent of the world population but we use 52 percent of the drugs in the world. These drugs further damage our bodies and we continue to form diseases that rob us of our quality of life and life itself.” In an article by Dr. Sue Aery, we are reminded of the poor choices the average American makes especially in regards to lack of exercise and gut-destroying food. My girls have been learning the importance of gut health in terms of pH levels where acidic stomachs promote disease and guts in an alkaline state help combat disease. As we have studied the gut, we have been reminded that our main goal is to stay far away from processed foods, dairy and meats and opt for a plant-based diet. It is then that we are better equipped to fight off infections, sickness, and disease. May your week ahead be a jumpstart for a diet that promotes a healthy gut!
Posted by M. Terry on February 18, 2018
https://wholetothecore.com/2018/02/18/americans-are-over-medicated/
Our girls have been studying nutrition in science. We recently discussed the differences in fats with an emphasis on the Omega 3s vs the Omega 6s. Omega 6 fats are consumed heavily here in the US putting our ratio of Omega 3s to Omega 6s at a dangerous level. The imbalance of the Omega 6s cause inflammation within the body. It is vital that we stay on top of attaining a high dose of Omega 3s in our diets and keep our consumption of Omega 6s (soy, corn, safflower, sunflower, canola oils) low.
Enjoy the slideshow they put together!
Posted by M. Terry on January 31, 2018
https://wholetothecore.com/2018/01/31/the-importance-of-omega-3s/
This is one of my go-to snacks each day. I love chunky nut butter, so I’ve been creating my own version. I make a large batch of this, and then I put a dollop of it in a jelly mason jar. It is then ready for me to take (along with a spoon) for an easy snack on a busy day. You can use any variety of nuts and seeds and spices.
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2 cups of organic almond butter and/or peanut butter (365 Brand or Justin’s tests for aflatoxins)
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1/4 cup pumpkin seeds
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1/4 cup chopped walnuts
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1/4 cup hemp seeds
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1/4 cup chia seeds
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1/2 teaspoon ground ginger
Place all the ingredients into a large bowl and stir. Store the chunky nut butter in a air-tight container in the refrigerator. (Store all nut butters in your fridge – always)
Posted by M. Terry on June 14, 2017
https://wholetothecore.com/2017/06/14/ultimate-chunky-peanut-butter/
An orange has a very slight lead per gram when it comes to vitamin C versus cauliflower, BUT cauliflower wins over an orange because it also has a good deal of vitamin K and B vitamins. With that said, I have been watching my cauliflower in my garden slowly grow its big, green leaves, and finally it has a head of cauliflower peeking out. The long, dark green leaves are gorgeous, and so how could I let them go to waste? I always do a quick research before I eat anything that is atypical, and tonight my Googling confirmed my suspicions- the greens are edible! So, for dinner, I made myself sauteed cauliflower greens with fresh garlic and mushrooms in coconut oil. That dish is now completely consumed and my immune system has had a little boost!
Posted by M. Terry on April 14, 2017
https://wholetothecore.com/2017/04/14/orange-vs-green/
While the American Heart Association recommends that your daily intake of sugar be no more than 10% of your total daily calories, the World Heath Organization actually has recently stated that is should be only 5% of your daily caloric intake. The chart below is a great tool to help you understand how much 10% really is. Shoot for less though (as recommended by WHO) to avoid the negative effects of sugar such as the risk of diabetes and heart disease, weight gain, premature aging, mental fogginess, the feeding of cancer cells, and even arthritis.
The average American adult is consuming over 20 teaspoons of sugar a day, and the average American child is being given an average of 19 teaspoons of sugar each day – that’s 6x what is recommended by the AHA!
Make it a point to stick with natural sugars found in fruit and vegetables and avoid or limit all the added sugars. Your body and mind will thank you for it!
Posted by M. Terry on March 27, 2017
https://wholetothecore.com/2017/03/27/sugar-consumption-be-in-the-know/
Eat 10 portions of fruit and veg to cut risk of early death
I LOVE this new research. 10 servings of veggies and fruits a day create an amazingly healthy and disease-fighting body. From morning to night, that is what I eat. And with a condition that keeps my white blood cell count low, I should get sick often. My family often comments on the fact that mom is “never” sick. It is indeed a rare occasion that I get a virus or bug of any kind, and I have always comment back with “That’s because of all the vegetables I eat.” So start the day with veggies and end it on a sweet note with fruit!
Posted by M. Terry on March 8, 2017
https://wholetothecore.com/2017/03/08/10-servings-of-veggies-and-fruits-for-longevity/
READ LABELS!
Do NOT be fooled by labels that make a product sound like a healthy choice. Peter Pan’s “Simply Ground” peanut butter is anything but “simply ground”. Hydrogenated oils (aka trans fat) are one of the very top ingredients to avoid. I always read the labels of new products I’m considering buying, so I know what I’m fueling (or inhibiting) my body with.
And true, simply ground peanuts taste much better than Peter Pan’s anyways! 😊
Posted by M. Terry on February 3, 2016
https://wholetothecore.com/2016/02/03/a-key-to-grocery-shopping/
This tower of tastiness was inspired by a dish I had in NYC. The restaurant where I ordered this served it cold, but I knew that it would be better with warm beets to melt the avocado, making it extra creamy. With that said, here is my twist on their idea.
Warm Beet and Avocado Salad
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2 medium beets, peeled and sliced into circles
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1 avocado, sliced
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1 tablespoon chopped garlic
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pepper to taste
Preheat oven to 400. Lay beets on a baking sheet. Season with pepper and sprinkle with chopped garlic. Roast for 20-25 minutes in the oven or until fork tender.
As the beets become close to being done, slice the avocado. When beets are finished, begin layering the salad with a beet slice followed by 2-3 avocado slices on top of the beet. Repeat this layering until it’s 5-6 layers high. I sometimes garnish with crunched up kale chips when I have them made. Makes 3-4 servings.
*Beets and avocados are high in Folate (great for women in their child-bearing years!) Beets are also a great liver cleanser and avocados are great for eye and bone health.
Posted by M. Terry on January 17, 2016
https://wholetothecore.com/2016/01/17/warm-beet-and-avocado-salad/
I just read this post from Tosca Reno about finding your trigger “food”, some steps to take to eliminate it from your diet, and the results you will most likely see. I see it is such a logical progression and a fairly easy challenge as it is just one food at a time. Hope this helps if you’re struggling in trying to clean up your food choices!
What do you eat today that makes you feel brain addled, foggy, irritable, inflamed and just plain sick? What food do you turn to every time to “solve” your problems? How do you ingest sugar and other anti-foods on a daily basis? Is it during breakfast, while watching a movie or driving? Where does the drug sugar live in your life? And what are the consequences? Are you ill? Depressed? Moody? Overweight? Do you drink too much (alcohol is sugar)? What extent would you go to, to reclaim your birthright of optimal health?
Provocative questions. Easy answer.
1. Name that one food, your sugar trigger.
2. Remove it from your diet today.
3. Ride out the tough few days of detoxing, because they will be there but they pass.
4. Eat Clean.
5. Drink more water.
6. Eat more healthy fat.
7. Feel the energy returning.
8. Watch the inflammation, illness, stiffness, foul moods and depression lift.
9. Watch your brain clear up as the Sugar Fog lifts.
10. Re-experience what it feels like to be truly alive.
My prediction is that soon we will see a robust campaign to warn against the evils of sugar. It will penetrate all we do, but consider this writing your early warning.
Posted by M. Terry on August 25, 2015
https://wholetothecore.com/2015/08/25/sluggish-from-sugar-challenge-yourself/
