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Eat Well Enjoy Life 
Transition to a Healthy Diet with Little Effort and Big Results
 
November 6, 2012

In This Issue
Romaine A Nutrition Powerhouse
Surprising Health Benefits of Romaine
Buying & Storing Romaine
High Fiber Pumpkin Smoothie Pear Ginger Smoothie
Quick Links
  

 

Ingrid DeHart

*Certified Nutrition Coach 

*Certified Detox Specialist

*Natural Foods CHEF

*EFT Practitioner

  my picture  

I love helping people transition to a healthier diet with the least amount of effort and biggest results.

 

It may not be food alone but food in conjunction with understanding your digestion and stress levels that will finally get your body to work for you.  

 

I have a step by step program that will get you clarity as to what foods your body needs and processes to reduce stress so you look and feel your best.  

 

I can teach you what to eat & how to easily  prepare delicious & nutritious foods so you are inspired to nourish yourself.

 

My system is based on whole foods nutrition with delicious satisfying food- not deprivation. I provide individual and group coaching and programs to help people achieve their own personal wellness goals

 

If you are interested in finding out about my coaching and cooking programs email me at [email protected]

 

 

 

 Newsletter Archive  

  

Health Benefits of Flax Seed

 

Natures Sleeping Pill

 

Healing Power of Cinnamon

 

Best Food After Excercise

 

Best Food Before Exercise

 

Top 10 Most Nutrient Dense Foods

 

Raw Corn

 

Eggs

 

Belly Fat

 

Body Brushing

 

Cilantro   

 

Sustainable Seafood  

 

My True Spring Love - Asparagus 

 

Soy and Peas 

 

Celery Benefits & Recipe 

 

Dandelions Nutrition from Your Garden 

  

Olive Oil      

 

Maca A Super Food   

 

Coconut considered by some a miracle food   

 

Ghee I can't believe it's not butter   

 

Protein Deficiency....could this be you? 

 

What's for breakfast?

 

Top 10 Recipes of 2011 

 

Tips for Overcoming Terrible Food Cravings 

 

Winter Hydration 

 

The Magic of Mushrooms 

 

 Don't Get Fat or Crazy This Holiday Season

 

 

Miso 

 

Turmeric; Used by Martial Arts Masters to Prevent Inflammation  

 

Millet- Best Grain for Your Belly 

 

Earthing 

 

4 Top Meal Planning Tips 

 

Could Gluten be causing some of your health problems? 

 

A little trick you can do right now to boost your metabolism 

 

Put a rain forest into your body; Eat Kale

 

Asparagus for digestion

 

Celtic Sea Salt

 

Protect yourself from Radiation - Benefits of Seaweed

 

Chili's activate weight loss and improve mood

 

 

 

"Healthy Foods" that Cause Mental Fogginess and Make You Store Fat 

 

 

 

 

Benefits of Chia Seeds 

 

Enjoy the Holiday Feasts Without Digestive Distress 

  

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Still Not Home

 

 I am still not able to go back to my house, no electric, no gas. Oh well, at least the house is fine. My blessing go out to others whose houses have been damaged.   

 

I am so grateful to my friends for having me at their homes.  I have been joyfully cooking food for them, Last week was the Fall Edition of the Nourishing Foods Cleanse so I cooked all cleanse dishes  like Delicata Squash with Green Beans in a Thai Coconut Sauce,  Broccoli Mushroom Soup and Miso Ginger Stew.  My friends are delightfully surprised how tasty this cleansing food is. It is my intention for the recipes from the cleanse to make it into everyone's daily life even after the cleanse is over.  So for now I am enjoying my friends, doing yoga and hoping to go home soon. 

 

 I am looking ahead, creating recipes for  the Winter Edition of the Nourishing Foods Cleanse in January when we will be cleansing our colon.  I think we will  all  need that after the holiday.  

 

Today I have some information about a green most people have in their refrigerator.  It is Romaine. 

 

Romaine A Nutrition Powerhouse

You have heard me talk about having a smoothie for breakfast in the morning to fill your body with, vitamins, minerals, enzymes and water.  When you start your day with a green smoothie the nutrients you are able to digest the greens quickly & easily since they are already broken down by the blender.   The vitamins, minerals and enzymes go right into your bloodstream and are then carried to the cells of your organs providing them with the nutrition they need to perform their job at an optimal level.  When your organs are working well you feel really good. 

 

Green smoothies are one of the best and quickest ways to reduce inflammation (the root cause of most chronic disease) while hydrating your body, drenching your cells in life-giving nutrients and even repairing your DNA. You get boundless energy, glowing skin, clear eyes, improved digestion and exceptional health and happiness. They get rid of toxins, excess weight, sugar cravings, addictions and prevent premature aging. Green smoothies will help you to build an immune system strong enough to keep you vibrant during cold season. 

 

 

People often ask me what greens should they use? Today I want to talk about the green most of us probably have in the refrigerator right now.  That is ROMAINE.

 

Romaine is great because it is not goiterogenic which many of the dark leafy greens like kale and other cruciferous vegetables are.   Goitrogens are naturally-occurring substances that can interfere with function of the thyroid gland . If you have any thyroid problems romaine is a good choice.

 

Romaine has Low Levels of Oxalic Acid. If you have problems with calcium oxalate or kidney stones, romaine lettuce might be a good choice for leafy greens since it is very low in this anti-nutrient.

 

Crisp romaine lettuce is a highly nutritious leafy green to use in a green smoothie. It has a mild flavor that is easily masked by fruit so it's perfect if you're new to green smoothies or making it for picky eaters.

 

You can add an entire head of lettuce to a fruit smoothie and not impact the taste at all. I typically toss in an entire head of romaine in my morning smoothie. It provides me an infusion of nutrition first thing in the morning.

Romaine has many great benefits you will be surprised to discover. 

 

    Surprising Health         Benefits of Romaine 

Protein

Believe it or not, romaine lettuce is a complete protein! That means that it has all 8 essential amino acids, According to Joel Fuhrman, M.D., a head of romaine lettuce is approximately 50% protein by calorie, which is more protein per calorie than chicken.

 

Reduces Cholesterol

Since romaine is high in fiber it helps reduce cholesterol.   In the colon, fiber binds to bile salts and removes them from the body. This forces the body to make more bile, which is helpful because it must break down cholesterol to do so. This is just one way in which fiber is able to lower high cholesterol levels.

 

Helps lower blood pressure

In addition, romaine lettuce is a very good source of potassium, which has been shown in numerous studies to be useful in lowering high blood pressure, another risk factor for heart disease

 

Rich in B-vitamins: especially Folate (B9)

Romaine has 213% RDA of folate in a 2 cup serving.   This B vitamin is needed by the body to convert a damaging chemical called homocysteine into other, benign substances. If not converted, homocysteine can directly damage blood vessels, thus greatly increasing the risk of heart attack and stroke. A small head of romaine also contains Thiamine (B1) - 38% RDA, Riboflavin (B2) - 32% RDA, Niacin (B3) - 12% RDA, Pantothenic Acid (B5) - 18%, Pyridoxine (B6) - 36 %,

 

Good for Your Heart

Romaine's vitamin C and beta-carotene content make it a heart-healthy green. Vitamin C and beta-carotene work together to prevent the oxidation of cholesterol. When cholesterol becomes oxidized, it becomes sticky and starts to build up in the artery walls forming plaques. If these plaques become too large, they can block off blood flow or break, causing a clot that triggers a heart attack or stroke.

 

Rich Source of vitamin A.

According to the CDC, a 2 cup serving of romaine lettuce provides 140 percent of the daily recommended vitamin A requirement. Vitamin A is good for your eyes, good for keeping your skin healthy and for fighting off infection & disease.

 

High in Vitamin K

Two cups of Romaine provide 120% of your daily requirement for vitamin K. Vitamin K is an essential nutrient necessary for blood clotting - it regulates normal blood clotting by helping the body transport calcium. Vitamin K may also be helpful for bone health: it may reduce bone loss, and decrease risk of bone fractures. It also may prevent calcification of arteries and other soft tissue.

 

Mineral-Rich

Don't let the lighter color of romaine lettuce fool you. This not-so-dark leafy green is rich in minerals including calcium, magnesium, potassium and iron.

 

Water

One small head of romaine provides 16% of your daily water needs with about 20 ounces of water per head!

   
Buying & Storing Romaine

Choose bright, crisp heads of romaine lettuce. Don't buy bunches that are limp, wilted or yellowing. It is common to find romaine that has slight browning along the very edges of the outer leaves. This is okay as long as the rest of the head looks fresh and green. You can just trim the brown edges off the outer leaves.

 

Whenever possible, choose organic romaine, as greens are often high in pesticide residue. Store in a sealed plastic bag or container.  Romaine is more stable than many other greens and will stay fresh for about 7 days.  

 

Using Romaine in a Green Smoothie

Wash each leaf by dunking in a large bowl of water then drain in a colander.  Tear it into smaller pieces and add to your smoothie. You will hardly even taste it because of its delicate flavor. You can add more romaine than I put in the recipe for additional nutrition, I do! 

  

Here are 2 recipes for fall smoothies using Romaine.

 

High Fiber Pumpkin Smoothie

 

2 servings

 

1 cup pumpkin (organic canned is fine) or        cooked sweet potato or butternut squash

2 Tb chia seeds
1 cup almond milk

4 large leaves of romaine

10 drops vanilla or plain stevia

1 tsp pumpkin pie spice (or 1 tsp cinnamon,      � tsp nutmeg, � tsp allspice)

4 pitted prunes (optional for additional              sweetness and to provide fiber & iron)

1 Tb whey or hemp protein powder 

  • Soak chia seeds in almond milk for 30 minutes or overnight.
  • Blend all ingredients together until well combined. 
  • Add water or almond milk to get desired consistency.  

 

 

Pear Ginger Smoothie

 

2 servings

 

2 Tb chia seeds

1/2 cup water

2 pears cored and chopped (peel if not organic)
1 Tb fresh ginger grated or chopped

1/2 cup almond milk

4-6 romaine leaves

1 Tb vanilla protein powder (Sun Warrior or Tera's Whey)

 

  • Soak chia in water for at least � hour or overnight
  • Place all ingredients into a blender. 
  • Blend until smooth, add more almond milk if it is too thick

 Pears are a great source of water-soluble fiber especially pectin. Pears have more pectin than apples! The pectin makes them a good food for helping to balance cholesterol levels and support intestinal health.