The Bad Guy: High Fructose Corn Syrup

Posted in Uncategorized by

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Consumption of high fructose corn syrup (aka corn syrup), inhibits the secretion of hunger quenching hormones, such as insulin and leptin. Low levels of insulin and leptin, in turn, results in an over intake of HFCS foods.

The fructose found in sugary snacks is only recognized by the liver and does not signal to the pancreas to secrete insulin (a hunger quench hormone). Consequently, fructose is not transported to the brain to signal that your stomach is full. In essence, as you are eating HFCS containing foods you never receive a signal to stop eating. And this encourages over eating.  HFCS is only recognized in the liver, which turns it into FAT.

Consumption of HFCS can lead to fatty liver disease, high levels of triglycerides in the blood, increased insulin resistance, inflammation, and obesity.

It is found in soft drinks, baked goods, bread, cereals, canned fruits, jams and jellies, dairy desserts and flavored yogurts, and even pretzels. Yes, fructose is found in fruit. However, this “good” fructose, found in fruit is in the L-fructose form; whereas, the harmful D-fructose is found in HFCS.

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Chilean Sea Bass in Teriyaki Ginger & Basil Butter Sauce

Posted in Dinner/Lunch by

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Chilean Sea Bass in Teriyaki Ginger & Basil Butter Sauce by Wholistically Improve You

Ingredients:

  • Four 6oz Chilean Sea Bass Filet (substitute with tilapia if you are on a tight budget)
  • 1 cup of flour seasoned with 1 tablespoon of salt and 1 tablespoon of black pepper, refrigerate
  • Kosher Salt
  • Black Pepper
  • 1 cup water
  • 4 inches of fresh ginger, thinly sliced
  • ¼ cup honey
  • ¼ cup Kikkoman roasted garlic teriyaki sauce
  • ¼ cup Andre Champagne (any sweet & good tasting champagne)
  • 1/8 red pepper flakes, crushed lightly with your thumb to release natural oils
  • 8-10 leaves of fresh basil, coarsely chopped

Here we go…

  1. Season Chilean Sea Bass lightly with season salt and black pepper, refrigerate.
  2. Warm up frying pan with heat only.
  3. In a 2qt skillet add water, ginger, honey, teriyaki sauce, and champagne, and red pepper flakes. Boil.
  4. Add ¼ cup olive oil and 2 tablespoons of butter to the frying pan. Allow oil to heat up.
  5. Lightly flour the fish then pan fry, until the flour is lightly golden brown on both sides; about 3.5 minutes on each side.
  6. Remove the fish from the frying pan and hold in a degree oven. If you are cooking tilapia/dover sole, you can just hold the fish at 200 degrees.
  7. Add the teriyaki sauce to the frying pan with the hot oil/butter. Hear the sizzle. Add a few fresh basil leaves and allow the sauce to reduce. Add more fresh basil until you just begin to taste the basil.
  8. Laddle the sauce onto a plate, add the fish on top of the teriyaki sauce, then garnish with fresh basil.
  9. Serve with 2 pounds sautéed baby spinach and 4 pints assorted mushrooms (shiitake, cremini, portobello).

Pineapple Dream Smoothie

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March is National Nutrition & Colorectal Cancer Awareness Month. Please remember to have a fruit smoothie today and share this post with a friend.

Event details may be found here:

https://www.facebook.com/events/288479474646968/?ref_dashboard_filter=upcoming

Pinneapple Dream Smoothie
Mango with pineapple smoothie

1 cup of Silk coconut milk (almond milk, whole milk, coconut water)
2 frozen bananas, sliced
2 cups of frozen pinneapple
1 cup of frozen peaches
1 cup of frozen mangoes
3 dashes of cinnamon
1 dash of nutmeg
1 scoop of our vanilla protein powder (optional)

Serves 2-4

Directions:
1. Add coconut milk
2. Blend in 2 sliced frozen bananas
3. Slowly Add the frozen fruit
4. Add cinnamon and nutmeg
5. Add one scoop of protein powder (optional)

6. Blend
7. Pour and enjoy!

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Strawberry & Banana Smoothie

Posted in Smoothies by

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Strawberry & Banana Smoothie

Ingredients (Serves 2):
1 cup of Silk unsweetened coconut milk (almond milk, whole milk, coconut water)
1 frozen bananas, sliced
2 cups of frozen strawberries
juice from two cuties
1/2 tsp vanilla extract
1 scoop of our vanilla protein powder (optional)

Directions:
1. Add coconut milk
2. Slowly blend in banana slices
3. Slowly Add the frozen fruit
4. Add vanilla extract and juice from the cuties
5. Add one scoop of protein powder (optional)

Homemade Apple Chips

Posted in Snacks, Uncategorized by

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Enjoy this treat!

You will need…

  1. 2 Gala apples (sliced 1/8th inch)
  2. cinnamon,
  3. salt (optional),
  4. cayenne pepper (optional).

Directions:

  1. Slice your apples into thin slivers.
  2. Place the apple slivers onto your cookie sheet.
  3. Add seasonings to taste.
  4. Bake in a preheated oven at 200 F for about 2 hours, or until crisp to your liking.
  5. Pull out and enjoy!

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Cutie Blueberry Smoothie

Posted in Smoothies by

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Ingredients:

1 cup coconut milk
2 frozen bananas, sliced
2 cups of blue berries
2tsp vanilla extract
juice from two cuties (oranges)
1 cup spinach (optional)
1 scoop of our vanilla protein powder (optional)

Serves 2-4

Directions:

  1. Add coconut milk.
  2. Blend in 2 sliced frozen bananas.
  3. Slowly Add the frozen berries, vanilla extract, juice from the cuties.
  4. Add one scoop of protein powder and spinach (both optional).
  5. Blend.
  6. Pour and enjoy!

 

Blueberry & Kale Smoothie

Posted in Smoothies by

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Green smoothies don’t have to be green!  Even my teenage daughter said this was the best smoothie ever.  She could not even taste the kale.
  • 1 cup sweetened coconut milk (unsweetened coconut milk, almond milk, whole milk, coconut water)
  • 2 cups of blue berries
  • juice from two cuties
  • juice from 1/2 lemon (optional)
  • Coconut sugar
  • 1 cup fresh kale (fresh baby spinach)
  • 1 scoop of moringa enhanced vanilla protein powder (optional)*

Serves 2-4

Directions:

  1.  Add coconut milk to the blender
  2. Blend in the frozen blueberries
  3. Add squeezed juice from the cuties and lemon (do not add the pulp)
  4. Add one scoop of protein powder
  5. Add 1 tbsp of coconut sugar
  6. Blend in the fresh kale

For related information please:

  • Like our fan page at https://www.facebook.com/wholisticallyimproveu
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The Benefits of Coconut Milk

Posted in Health Benefits of Fruits & Veggies by

Coconut milk is an excellent substitute for regular milk. It has a lot of saturated fatty acids and medium-chain triglycerides (MCT). These two organic molecules are easily burned as energy by your body.  MCTs are super advantageous because they don’t require bile acids to digest in your small intestine. In short, it’s quite easy for your body to digest, meaning no upset stomach and no bloating!

Additionally it…

  1. keeps skin and blood vessels flexible and elastic
  2. relaxes muscles and nerves
  3. helps in controlling weight
  4. helps in lowering high blood pressure
  5. helps in maintaining a healthy immune system
  6. promotes the health of prostate gland
  7. aids in building strong bones
  8. and helps to prevent anemia

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I’d stay away from canned coconut milk as the packaging causes bisphenol-A (BPA) and guar gum to leach into your milk. Bisphenol-A is a horrible chemical that usually leaches from plastic water bottles and other plastic products and, if digested enough, leads to cancer and birth defects. Guar gum, on the other hand, isn’t necessarily harmful to you. It is just difficult to digest.

Instead, look to purchase your coconut milk in cartons. Silk milk is my favorite! I use it in a lot of my smoothies and it works wonders.

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Cherry & Peach Smoothie

Posted in Smoothies by

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What you will need:
Silk sweetened coconut milk
1 frozen banana, slice
1lb of frozen cherries
1 lb of frozen peaches
6 cuties
1 lemon1 cup of Silk sweetened coconut milk (healthier substitution: unsweetened coconut milk)
1 frozen bananas, coarsely sliced
2 cups of frozen cherries
2 cups of frozen peaches
juice from six cuties (small tangerines)
juice from 1/2 lemon for a more sour taste (optional)Serves 2-4

Directions:
1. Add coconut milk
2. Slowly blend in banana slices
3. Add the frozen cherries
4. Slowly Add the frozen peaches
5. Add juice from the cuties as needed
6. Add lemon juice as needed

To join the 21 day fruit smoothie challenge go here:https://www.facebook.com/events/288479474646968/

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