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Tag Archives: healthy snacking

Feeling sluggish? Fresh ideas to energize…

When most people feel fatigued, sugar or coffee is usually the go to stimulant. Since it is summer and I will hopefully soon to be in bathing suit swimming by the lake, I am doing everything I can right now to avoid the Michelin belly tire effect.That means less sugar, less processed empty carbohydrate caloric foods. So, when I want more energy, I now turn to protein!

Research published in the journal Neuronin November 2011 suggests that it is protein, not sugar or a caloric infusion, that stimulates the cells we rely on to help us fend off fatigue.The study looked at the effect of a variety of nutrients on orexin cells, which secrete stimulants in the brain that cause us to expend energy and stay awake. Scientists found that the number of nerve impulses generated by orexin cells were increased by the intake of amino acids, the building blocks of protein. Glucose, a simple sugar found in the usual go to pick me up snacks that we choose when we are tired actually blocked these impulses.

The research clearly suggests that the type of nutrients we ingest can have a big impact not just on our health and weight, but also on our day-to-day energy levels, alertness and ability to focus and concentrate.

So where do I get this fabulous protein filled pick me up? Lately I have been experimenting with bean muffins that I also make with flax seeds or psyllium to give me that extra fiber bonus of satiety, feeling fuller for longer. Yesterday at work I had one of those, a big glass of H2O and then a few almonds and I felt regenerated within 20 minutes-  and no coffee was involved!

Protein can be found in all meats of course, but I prefer vegetarian choices like, seeds, nuts, flackers with humus, yogurt and of course you can make a protein shake with whey, hemp, greens and even berries.

So the next time you need a boost, move away from the candy jar and try this alternative, a protein-rich nutritious energizing food instead. let me know what happens to your energy and your waistline!

 
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Posted by on June 5, 2012 in Uncategorized

 

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Sprout your own edible seeds this weekend…YUM!

Need a great, easy, fun weekend little project with a high rate of gratification and sensory return? Try sprouting your own sunflower seeds this weekend. It is easy, yummy and in the end a tasty, super healthy treat.

So How To Sprout? Easy!! I soak my seeds overnight, drain them of the water the next day and place in a collander. I keep mine in the collander and water them twice a day until I literally see then sprout, they will look like they have a little tail. Do not keep them in the water, just rinse them twice a day. If you home is warm within a few hours the sprouting process actually begins, the tail, however,may take a few days to form. Then I season them as desired, salt, yeast, smoked paprika or BBQ spicing, or curry, whatever I like on that given day, then place in the dehydrator and 24 hours later, voila! Ready for your palate pleasure.

Just so you know, I love sprouting my seeds and nuts and grains because the health benefits are tremendous and when I then dehydrate them they make super healthy crunchy yummy snacks ideal for those who are on the go but still want high quality easy to eat super nutritious foods.

So why sprout you ask? The process of sprouting or germination fundamentally changes the nutrient composition of any seed. Nutrients such as enzymes, amino acids, and vitamins are substantially increased and become more bioavailable, allowing for better absorption. For example, sprouting doubles the antioxidant (ORAC) value of flaxseeds. The “anti-nutrients” such as phytic acid, enzyme inhibitors and insoluble fibers are decreased, again allowing for increased bioavailability and nutrient absorption. Dehydration then ensures minimal loss of taste and more importantly preservation of these fragile enzyles and nutrients that can be lost with cooking.

 
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Posted by on March 31, 2012 in Uncategorized

 

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