Pumpkin Spice Protein Shake
We are in that tempting season. The lure of the infamous Pumpkin Spice Latte at Starbuck’s is calling. Did you know, however, that there is a healthier, nutrient-packed alternative that has the same yummy kick without all the calories, sugars, and additives?
At Living Well, we pack a punch in our Pumpkin Spice Protein Shake– perfect for breakfast, lunch, or a snack. Please check out the the comparison of these two beverages, and remember, liquid is absorbed faster into the bloodstream–so taking in vitamins, minerals, fiber, and other nutrients will make your body smarter and stronger than tons of sugar, artificial additives, caffeine and fat.
Solutions 4 Pumpkin Spice Protein Shake: 
water, ice, 2 scoops of protein powder (vanilla or chocolate), dashes of cinnamon, nutmeg, allspice, and 1/2 cup canned organic pumpkin
Calories: 187
Protein: 21 g
Carbohydrate: 21 g
Sugar: 3 g
Fiber: 10 g
Fat: 3 g (1 g saturated)
Sodium: 80 g
Full of vitamins, amino acids, minerals, probiotic, and digestive enzymes. lactose-free, organic, gluten-free
Starbuck’s Pumpkin Spice Latte: Grande with non-fat milk, whipped cream
Calories: 330
Protein: 14g (coming strictly from non-organic lactose-containing cow milk)
Carbohydrates: 52 g
Sugar: 50 g (this is 2.5 days worth of recommended sugar intake–as much as a soda.)
Fiber: 0 g
Fat: 7 g (4.4 saturated)
Caffeine: 150 mg


Tasty ways to use coconut oil:
*Fry eggs in coconut oil using 1-2 Tbs @ medium high heat
*Add 1 Tbs raw coconut oil in protein shake
*Add 1 Tbs raw coconut oil to warm baked sweet potato and it will melt like butter!
Coconut Chicken Curry

Procedure:

In a frying pan sauté garlic, onion, ginger, with coconut oil. Add the cut-up chicken, slightly brown the chicken. Add chicken stock, simmer for 15 minutes. Add salt, black pepper and curry powder. Cover the pan. Continue cooking for another 5 minutes. Dissolve coconut flour in 1/4 cup of water. Stir it into the pan. Continue cooking for another 5 minutes. Serve over brown rice and with a salad

 

Winter Squash Soup

Servings: 4
Preparation Time: 30 minutes

  • 1 lb butternut squash, peeled and cubed
  • 1 cup red lentils soaked and drained
  • 1 Roma tomato, diced
  • 1/2 cup shredded coconut
  • 1/2 teaspoon curry powder
  • 1/2 teaspoon cumin
  • 1/4 cup minced onion
  • 1/4 cup diced red pepper
  • 4 cups water, add more if needed
  • 2 tablespoons coconut oil
  • 1 teaspoon ground mustard
  • 1/4 teaspoon crushed red pepper
  • 1 minced garlic clove
  • 1 1/2 teaspoons kosher salt
  • 1 tablespoon honey
  • 1 lemon, juiced
  • 1/2 cup minced cilantro

In a large soup pot, combine the squash, lentils, tomato, coconut, curry, cumin, onion, red pepper and enough water to cover. Bring to a boil and reduce to low and simmer for 20 min. covered. Remove the cover and simmer another 10 min.

To temper:

In a small skillet, warm the coconut oil until hot. Add the mustard, red pepper flakes, garlic and salt. Stir the and cook for 10 seconds. Then put a ladle full of soup into the skillet. It will sizzle. Stir and add the contents of the skillet to the soup and stir. Finish with the honey, lemon juice and cilantro. Stir and serve.

Indulging on classic dishes like pumpkin pie, hot chocolate, mashed potato and prime ribs is a part of the holiday fun. However, taking in too much of these could make you feel heavy and bloated. Luckily, there are a few healthy tweaks that you could do in order to help lighten up your favorite holiday treats without sacrificing the taste and your figure as well.

Cheese tray

When serving cheese, try to incorporate reduced-fat cheeses to your usual cheese selection. This way, health-conscious individuals shall have better options. Also, don’t forget to round up your cheese tray with whole grain crackers and fresh fruits like pears, apples, figs and grapes.

Mashed potato makeover

Though potatoes by themselves offer a long list of nutrients like Vitamin C and potassium, you’ll be sacrificing its nutritional integrity by adding in loads of fattening ingredients like heavy cream, butter and whole milk.

To lighten up this tasty treat, use low fat buttermilk instead of full-fat dairy. Plus, ramp up the flavor by adding in spices and fresh herbs like roasted garlic or chipotle pepper.

Slim with skim

During the Christmas season, it’s fine to indulge on peppermint lattes and hot chocolate. However, considering the amount of food you’ll be taking in, it is best to trim down on the calories where you can. So, instead of whole milk, request for skimmed milk. By doing so, you could save up to 100 calories per 16 ounce serving.

Cut the crust

If you’re the type of person who eats pumpkin pie just for the filling, you might want to skip on the crust completely. By doing so, you could shave off at least 100 calories per slice.

Stick to your usual filling recipe and pour it into individual ramekins. Then, bake it until it sets. Top it off with whipped cream and you’ll get a delicious pumpkin custard with a cute presentation to match.

Rethink your roast

For meat lovers, a holiday celebration would never be complete without a perfectly cooked slab of prime rib. However, at 720 calories per 6 ounce slice, the stats alone could make your heart skip a beat.

For an equally tasty meal without all the damage, you might want to consider lean beef tenderloin since it has about half of the calories. If this does not work you, you could also try other lean holiday entrees like pork tenderloin or roast turkey.

 

Healthy eating is not about depriving yourself from the food you love or maintaining a slim figure. It’s about staying as healthy as possible and feeling great about it. Fortunately, this could all be attained by sticking to some nutritional basics and applying them to your daily diet.

In this article, we’ll help you plan and create healthy and tasty meals and expand your range of healthy and delectable food choices. Read on and enjoy the perks of sticking to a healthier eating habit.

Simplify

Instead of obsessing yourselves over calorie counts and measuring food sizes, think of your diet in terms of freshness, variety and color. By doing this, it would be easier for you choose a variety of healthy foods without the complications of counting calories and serving sizes. Focus on the foods you love, create easy recipes and incorporate fresh ingredients.

Make gradual changes

Shifting to a healthier diet cannot be done overnight. That’s not realistic either. Also, a person who tries to change everything at once tends to cheat or easily give up on their new diet plan.

Take small steps such as adding a vegetable or fruit to your diet once in a while. Also, when cooking, you could switch from butter to olive oil. As you start to adapt to these changes, feel free to add in more healthy foods into your diet.

Incorporate exercise and water in your diet

Water helps flush out toxins and waste products in our system. With the lack of water in our body, this could result to dehydration; thus, causing headache, lack of energy and tiredness. Staying hydrated is important.

Most people mistake thirst for hunger. Drink a glass of water to know if you are really hunger or you’re just thirsty. This could also be helpful for people who are on a diet.

Find an activity that you enjoy and add it to your daily routine, just like adding in a few fruits and vegetables in your diet every day. Exercise comes with a long list of benefits. And you can get all these by staying active and spending a few minutes a day exercising.

By adhering to a regular exercise program, plus, incorporating a few servings of healthy foods, you are on your way to a healthier lifestyle.

1 cup serving:

11 g protein
114 mg sodium
4 g fat
143 calories
Traditional “Cream of Mushroom Soup/Fried Onion” Green Bean Casserole:
3/4 cup serving:
3 g protein
530 mg sodium
9 g fat
161 calories
Aunt Frannie’s “Healthy Twist” on Green Bean Casserole, Amy Richardson, CNT: (Download pdf. here)
1/2 onion, sliced
4 cups fresh green beans
1 3/4 cups plain greek yogurt
1/4 cup fresh grated parmesan cheese (plus 1 TBS for garnish)
1/4 cup panko style bread crumbs (plus 2 TBS for garnish)
2 TBS olive oil
dashes nutmeg if desired
dashes sea salt
dashes crushed red pepper
Nutritious and Delicious Green Bean CasseroleNutritious and Delicious Green Bean CasseroleNutritious and Delicious Green Bean CasseroleNutritious and Delicious Green Bean Casserole

 

 

 

 

 

 

Directions:

Preheat oven to 350 degrees.
Heat skillet to medium high with 2 TBS olive oil
Add sliced onions and saute until soft. Add green beans and blanche/saute until slightly cooked.
Add spices.
In mixing bowl: mix hot green bean and onion mixture with yogurt. Add parm and panko. Mix thoroughly and pour and spread into 8×8 square baking dish. Top with remaining TBS of panko and parm.  Bake @ 350 for 25 min. on middle rack until bubbly and browning. Brown an extra 2 minutes on top rack on “broil” setting but careful not to burn.
*Note: add sliced mushrooms to skillet if desired.
*Note: double or triple if serving more than 5-6 people.
This recipe packs more protein, less sodium, and less fat. It’s nutrient dense and doesn’t have artificial fillers, and is easier to digest than traditional casseroles.

Grapeseed oil, a by-product of the wine-making process, comes from extracting the oil from within the small, hard-shelled seed. A stable cooking oil, grapeseed oil does not smoke or splatter. This oil features a high smoke point, or temperature at which oil smokes and discolors, ranging from approximately 320 to 428 degrees, depending on the brand. The light, buttery or nutty flavor leaves no aftertaste and enhances a food’s natural flavor. Grapeseed oil is an economical cooking oil because only one-third to one-half cup of grapeseed oil equals one cup of other oils.

Instructions

Frying, Roasting and Barbecuing

1 Use a paper towel to remove moisture from surface of raw meats. This dry surface will aid in browning the meat.

2 Marinate or brush meat with grapeseed oil or flavored varieties such as garlic or walnut. Grapeseed oil works well with meat, poultry or fish. This thin layer of oil will help retain flavor and prevent sticking to the frying pan, roasting pan or grill.

3 Place meat in pre-heated frying pan, oven or grill. If meat starts to look dry, brush on another thin layer of grapeseed oil.

Grapeseed Oil as a Butter Substitute

4 Substitute grapeseed oil for butter by brushing on a sliced piece of bread. Add optional grated cheese, sliced tomatoes, chopped olives or other toppings.

5 Place topped bread on a shallow metal baking pan under a pre-heated broiler until cheese is melted or toppings are browned.

6 Remove bread carefully from oven. Add freshly ground pepper if desired.

Grapeseed Oil as a Condiment

7 Mix grapeseed oil or varieties infused with herbs and spices as part of a mayonnaise or salad dressing recipe. Test with small amounts of grapeseed oil and increase the amounts to balance with other ingredients in the adapted recipe.

8 Add grapeseed oil to raw or cooked vegetables, salads and pasta. This light-tasting oil will not overpower food.

9 Use grapeseed oil as part of a dip for fresh vegetables on a platter.

Read more: http://www.ehow.com/how_7463732_cook-grapeseed-oil.html#ixzz2iSllh2Wr

Here is a great and easy way to make sweet potato pancakes this is a healthy breakfast, lunch, or snack. Enjoy! See all of my videos at http://livingwell-nutrition.com/certified-nutrition/nutrition-videos/

The weather is getting cooler, but your produce choices are heating up.

These amazing superfoods are either hitting their peak in the garden or can easily be found in your local farmers market or grocery store.

They’re the perfect excuse to get cooking on cool nights!

For more videos visit http://livingwell-nutrition.com/certified-nutrition/nutrition-videos/

I am going to show you how to use and eat Zucchini in a way that is easy and fun! Check out these other videos for more great tips!

Soup – it’s the easiest way to warm up your kitchen on a cold day, and to feed yourself and your family in one delicious and healthy bowl. Some of our favorite vegan and vegetarian soup recipes tend to follow a pattern that can be easily adapted for any vegetable. Here are a few tips we found on how to make soup from almost any vegetable and we wanted to share!

Here’s what you need: vegetables, butter or olive oil, salt and pepper, and some stock and wine. That’s it. Read on for a method to make easy soup out of almost anything.

1. Nearly any vegetable will do – sweet potato, zucchini, squash, turnip, tomato, celery, mushrooms, onions, or leeks. Cut about a pound of vegetables into a medium dice – about an inch across – or smaller if you’re using a dense vegetable, like potato.

2. Sauté the vegetables in a little olive oil or butter, keeping the heat to low and letting the veggie really cook and develop flavor. When not using an aromatic vegetable like leeks, we like to add some onion or garlic as well to develop the flavor.

3. After the vegetables have softened and developed some fragrance and flavor, add about 4 cups of stock and a little wine, cover and simmer. (Even water will do, in a pinch!)

4. Simmer for about an hour or until all the vegetables are soft. Puree the soup in a blender or with an immersion blender. Voilà! You have creamy, easy vegetable soup.

More ideas: Dump in that last handful of pasta you need to use up. Add a few crumbles of ground turkey or beef. Lay cooked strips of chicken breast on top of each bowl. You can also add a little bacon for flavor near the beginning, or you can leave the chunks of vegetables whole. Put in a cup of rice and simmer until done. Use up whatever you have around, but remember that you can still make a very good soup with just a pound or two of leftover vegetables.