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Greetings!
During the summer time, New Yorkers are known to flea the city on weekends. I myself count down the days to hop in the car, bus or train to hit the beach or the great outdoors. But recently I've been thinking, so many of us count down to the weekend, that when Monday arrives we are already planning for Friday. We lose sight of living in the now and don't take advantage of what life has to offer. I'm challenging myself and all of you to step back, breathe and enjoy the moment. Be Well,  Liz Stein C.H.H.C, AADP |
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Daily Fiber
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 We all know we should be including fiber in our diet, but why?
Getting enough fiber in your meals helps to keep you feeling satiated
longer. In addition, it slows down the digestion of your meal, causing
less of a spike in blood sugar and increase in insulin. Not only will
this help with weight control but also with preventing heart disease
and colon cancer. According to Dr. Daphne Miller (author of Jungle Effect), a high fiber diet is a crucial component of the healthiest
diets from around the world. She recommends getting at least 30g of
fiber a day. Most Americans weigh in consuming less than half that
amount.
So what does 30g of fiber look like in a typical day?
Breakfast: 1 peach, sliced (3g fiber)
Almond Butter and Blueberry Sandwich-recipe below (6g fiber)
Total Breakfast: 9g of fiber
Lunch:
Big arugula salad with 1/4 avocado (4g fiber), tomatoes, shallots,
carrots, red pepper, 1/8 cup sunflower seeds (2g fiber), lemon, olive
oil.
Total Lunch: 7g of fiber
Dinner: Grilled Salmon + 2 cups of broccoli (9g of fiber) + Medium Sweet Potato (4g of fiber)
Total Dinner: 13g of fiber
Dessert/Snack:
1/2 cup of raspberries (4g fiber) + drizzle of agave nectar
Total Dessert/Snack: 4g fiber
Total Fiber for Day: 33g fiber
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Upcoming Events
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Tuesday, August 11th: Summer Brunch Cooking Class
Come celebrate summer and learn how to incorporate healthy
brunch foods into your repertoire that allow you to feel energized
during long summer days and nights.
Coming This Fall....Women's Wellness Group Program and Warming Fall Cooking Classes. Stay Tuned for more information!
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Liz Recommends
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Quick Meal Solution:
Vega Whole Food Optimizer
Need a meal on the go? The Vega Whole Food Optimizer provides 100% of your daily recommended vitamins, minerals and nutrients. Plus its made from all raw, vegan ingredients. Truly an incredible product. 1 serving of Vega is equivalant to the amount of calcium in 5 cups of milk, the potassium in 6 bananas, the omega 3's in 6oz of salmon, the antioxidanst in a cup of blueberries, the fiber in 7 slices of bread (15g), the protein in 4 eggs (26g) and the iron in a 29oz steak! All of that in just 240 calories making it the perfect meal solution. |
Recipe of The Week
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Almond Butter and Blueberry Sandwich:
Ingredients:1 slice of toast (sprouted grain or millet bread)
1 tbsp almond butter
1 tsp flaxseed
Agave nectar
handful blueberries
Directions:
Spread
almond butter on bread. Sprinkle flaxseed on top of nut butter, drizzle
with agave nectar and place blueberries on top. With the flat side of
the knife mash the blueberries creating a chunky spread. Place in the
toaster or under the broiler on high for 2 minutes until lightly
browned.
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