Archive for January, 2009
January 26th, 2009
Many people believe that not eating before exercise will help them burn more fat and lose weight faster. But if your body is short on fuel, you won’t have the energy to sustain a workout—and your body will be less efficient at burning fat. To get the most out of your workout, plan to have a light meal or snack before you exercise. Glucose (sugar) from the carbohydrates in the food you eat will give you energy to maintain a workout.
When deciding what to eat before exercise, timing is everything. If you have:
- 3-4 hours before a workout: Eat a regular meal that combines carbohydrates, lean fat and protein; a turkey and low-fat cheese sandwich is a good example. Then have a small carbohydrate-rich snack closer to your workout.
- 2-3 hours before a workout: Eat a smaller meal with more carbohydrates and less fat and protein, such as a whole-grain bagel with cheese.
- Less than 2 hours before a workout: Choose a carbohydrate-rich snack that’s lower in fat since carbohydrates are more quickly broken down and used as energy; a piece of fruit or a granola bar are good options.
- An early morning workout: Eat a balanced carbohydrate-rich meal the night before, then try to have a small amount of carbohydrate, such as fruit juice or a small bowl of cereal, before your early workout.
Let experience be your guide. Try different foods and combinations to find what makes you feel and perform the best during your workouts!
Written by guest blogger: Erin Schluter, NIU dietetics student
January 26th, 2009
Our society is largely biased towards animals for a source of calcium. The Standard American Diet understands dairy products, such as milk & cheese, to be high in calcium. Many are not aware we can get plenty of calcium through raw fruits & vegetables. Great sources of calcium include figs, lemon, alfalfa, almonds,cabbage, carrots, celery, broccoli and kale. Sometimes getting away from dairy itself is not a problem however breaking habits like drinking milk with a meal or perhaps eating less cheese can be a challenge because it is comforting and tasty. This can be less of an obstacle by changing your diet and incorporating more raw fruits & vegetables into your diet as your tastes will naturally change and crave healthier foods. There are a number of factors to consider when buying dairy. Dairy cows are often times fed on stored grains laced with hormones and antibiotics made with fungi. Dairy products are mucus and acid forming which is concentrated in milk and are also typically pasteurized which destroys the beneficial enzymes milk starts out with. Milk alternatives are soy, almond or rice milk however many have added sugar or fillers. Consider something more: it takes 10 pounds of milk to make 1 lb of hard cheese, 12 lbs to make 1 lb of ice cream and over 21 lbs to make 1 lb of butter. Remember it takes 20 parts alkalinity to neutralize 1 part acidity. Acidity and the lack of nutrients is the source of many people’s health problems. Raw fruits & vegetables are highly alkalizing and have vitamins, nutrients, protein and calcium that supplies your body with what it needs. Non dairy milk and cheese do exist and it doesn’t include soy or it’s GMO counterpart. Learn the importance of living enzymes and how to make non dairy products like cheese & milk to incorporate into things like lasagna or sprinkle it on a Caesar Salad with a dressing that is egg free and delicious! For class information or to register call Brenda at Raw Energy at 815-543-1207 or see my blog at www.blogs.e-rockford.com/goodforyou
January 26th, 2009
RAW FOOD CLASSES
RAW ENERGY 815-543-1207 -
Belvidere
Brenda Richter Email: myrawenergy@yahoo.com
CLASSES: These are specialty classes, $42 each OR take all four classes and get a discount. Registration & payment required one week before class. Classes held in Rockford/Belvidere.TIME: 9:30am OR 6:00pm
Increase your energy & stamina; Improve your health; Prevent, stop or reverse degenerative diseases; Reach & maintain your ideal weight; Achieve and maintain a healthy life and lifestyle. When you prepare fruits, vegetables, & other natural ingredients without cooking, you preserve the maximum nutrition in these foods. Most people are too acidic which prevents the immune system from functioning at its best resulting in degenerative illness’, disease & ailments. Protein & calcium you ask? It’s all here in raw foods! Discover how to prepare raw foods deliciously & easily while reaping the benefits in all aspects of your life.
Raw
Italy: When: Wednesday, February 11, 2009Everyone loves Italian food, but traditional dishes are heavy in wheat and cheese. With Raw Italy™, simple substitutions allow you to enjoy this classic cuisine. How to make a delicious vegan Caesar salad–almonds and pine nuts replace egg yolks and cheese, and nori seaweed replaces anchovies. You will learn: How to make hearty and hot winter soup in the raw; How to make zucchini fettuccini in minutes, and top it with a variety of delicious sauces; How to make dairy- and wheat-free lasagna that’s as comforting and delicious as the traditional version; How to make non-dairy ice creams that are rich and creamy; Menu: Caesar Salad with Pine Nut Parmesan, Minestrone, Fettuccini al Pesto, Lasagna, Walnut Gelato with Carob Glaze
Breakfast & Brunch: Wednesday, February 18th , 2009 Breakfast is the most important meal to eat healthfully, since a heavy meal at this time of day can be difficult to digest and can slow you down. The menu for this class has something for everyone–juices and smoothies for maximum vitality or weight loss, people-pleasing granola and oatmeal, and decadent crepes and cinnamon rolls. You will learn: How juicing is the most efficient way to get all the greens you need each day; How to your 5-a-day servings of fruits and vegetables in one 5-minute smoothie; How to make low-carb granola out of nuts and seeds in 5 minutes; How to make dairy-free nut and seed milks; How to soak whole oat groats to make a raw oatmeal that tastes better than cooked; How to make wheat-free crepes with a sweet fruit filling–perfect for brunch; How to use leftover almond meal to replace flour in decadent gooey cinnamon rolls. Menu: Green Vitality Juice,
Berry Green Smoothie, Granola with Almond Milk, Old-fashioned Oatmeal, Tropical Fruit Crepes, Cinnamon Rolls
Asian Fusion: Wednesday February 25, 2009Everyone loves to eat with their hands and to take food “to go”–which explains the popularity of finger foods such as sandwiches. But the typical sandwich is high in carbs and can leave you feeling weighed down. Asian wraps, such as spring rolls and nori rolls, are the solution to energizing food on the go. Pair these wraps with other delicious entrées, sides, and dessert for an over-the-top pan-Asian feast! You will learn: How to roll picture-perfect vegetarian sushi and spring rolls; How to use fresh, young coconuts to make homemade Thai coconut soup; How to make a vegetable teriyaki that tastes just like the traditional version—without heated oil, MSG, or white sugar; How to make a light, colorful, and refreshing tropical fruit sundae—the perfect finale for any Asian-themed meal; Menu: Vietnamese Salad Rolls with Mock Peanut Sauce, California Rolls, Sunomono (Japanese Cucumber Salad), Mango Avocado Salad, Tom Kha (Thai Coconut Soup), Vegetable Teriyaki, Mango Ice Cream with Tropical Ambrosia.
Divine Desserts: Wednesday, March 4, 2009Raw desserts are ideal for anyone who loves sweets but is trying to avoid refined carbohydrates and sugars, dairy products, and unhealthful fats. Any dessert you can make cooked–pies, tarts, crisps, ice creams, cookies, cakes, and candies–you can make raw. But your family and friends will never know these desserts are raw and healthy, since they taste as rich and sweet as their traditional counterparts. How to make easy no-roll, no-bake pie crusts, tart shells, and crisp toppings. You will learn how to: Use coconut oil to replace butter in chocolate truffles; Make foolproof dairy-free ice cream; Make a gourmet chocolate cake in 10 minutes flat. Menu:
Kiwi Lime Tart, Chocolate Hazelnut Cake w/ Fudge Frosting, Turtle Truffles, Lemon Cranberry Cookies, Blackberry Crisp w/ Vanilla Ice Cream.
Achieving Optimal Health: Wednesday, March 11, 2009 Pre-Register by March 4th $15.00 .Learn about nutrient dense foods that regenerate your cells & your life, bring your body back into balance, strengthen your immune system, “diets” & the lack of quality & nutrients in our foods, reach your ideal weight, identify & use nontoxic products
January 13th, 2009
Editor’s note: This blog post was submitted by certified raw foods chef and instructor Brenda Richter, but would not publish because of technical difficulties. It was entered for her by Mike DeDoncker.
The raw food diet is becoming more well-known and is more of a lifestyle than a diet.
By eating at least 50% raw fruits & vegetables and a moderate amount of natural fats anyone can experience improved health & vitality. The cause of most bodily discomforts, illness or disease is often found in our diet and so by changing your diet you can remove the source of the problem. Changing your diet should include eating plenty of raw fruits & vegetables as they are alkalizing and also offer your body the nutrition it needs therefore allowing your body the opportunity to regenerate & heal. Your body has the ability to heal, improve and excel, you simply need to give it the opportunity to do so. Most people are too acidic and their body is not in balance which causes DIS-ease in the body. Thousands of people are finding their way to an optimal healthy life they never thought were possible and this includes all types of people. Whether a person is young or old, healthy or ill, thin or over weight, they are finding themselves adapting to a raw food diet to either improve their life style and activity or to prevent, stop or reverse illness or dis-ease in the body. It’s simply a great source of healthful living. Regenerate your life with raw foods with flair as raw foods include more than simply juice, smoothies, salads & vegetable sticks. Raw Energy offers raw food classes like Raw Italy, Breakfast & Brunch, Asian Fusion and Divine Desserts and more, all starting in February. Call 815-543-1207 or email: myrawenergy@yahoo.com for times and dates. Classes are $42 each or sign up before 1/24/09 for a discount & get one class for half price if you sign up for four classes.
January 13th, 2009
Vitamin D, also known as the sunshine vitamin, is unlike other vitamins. It is found naturally in very few foods—and it is the only vitamin that your body can produce when your skin is exposed to sunlight. Promising research in recent years reveals that getting enough vitamin D may reduce your risk for a growing list of health problems, including bone disease, cancer, heart disease, type 1 diabetes, rheumatoid arthritis, and multiple sclerosis. Yet, many people do not consume enough vitamin D to meet the current recommended intake of 200 IU per day for adults (400 IU for over 50 years), a recommendation that is being evaluated and likely to increase to 1,000 or more IU per day given the results of recent research.
For children, the American Academy of Pediatrics (AAP) recently doubled the recommended daily amount of vitamin D to 400 IU a day for infants, children and adolescents, beginning in the first few days of life. The guidelines were revised based on evidence that 400 IU of vitamin D per day is required to prevent or treat rickets, a crippling bone disease that occurs in infants and children.
So how do you get vitamin D? Natural food sources are limited to oily fish (salmon, mackerel, sardines), cod liver oil, egg yolks, and mushrooms, leaving fortified foods and supplements as major sources of vitamin D. Drinking three glasses a day of vitamin D fortified milk provides 300 IU. Some cereals, orange juice, cheese and yogurt may also be fortified with vitamin D. Many experts recommend a daily supplement of 1,000-2,000 IU of vitamin D, especially during winter months when exposure to sunlight is limited. Exposure to sunlight for 5 to 15 minutes per day (between 10 am and 3 pm) on the arms and legs or hands, face and arms, during the spring, summer, and fall, is estimated to provide the body with about 1000 IU of vitamin D.
Ask your doctor to measure your blood level of vitamin D to see if you’re deficient, which may mean that you need even more. Read more about vitamin D.
January 7th, 2009
A new year means new skin analysis. It is a good idea to get your skin analyzed by your skin care pro. Know what you want to achieve with your skin this year. Typically it will take 12 months to alter your skin.
Now is the time to form a partnership with your skin care pro. Have them take all your make up off and look at your skin under a magnifying lamp. Express your concerns and likes with them. This is the time to come up with a realistic at home routine and spa regime.
Some notes to keep in mind when discussing your skin: your skin type is genetically determined. It is already predetermined before you come out of the womb. The good news is that we are able to manipulate your skin so it functions “normally” by using products and spa treatments. However, your skin condition is influenced by your environment. Such as climate, emotional stress, daily routine, etc. Your skin condition is obvisously influenced by your skin type. They do work together. Therefore, it is important to work with your skin care pro.
Happy 2009!
See you at the Spa……
