We love beets but it seems that we haven't been eating them all too often lately. At the grocery the other day we were standing in the produce section looking for something new to take home. We'd had enough corn, cabbage and greens over Thanksgiving to last us a while. Dani pointed to the beets and mentioned that we hadn't had them in quite a while. So, we picked up one giant gold beet and 2 big red ones. We had them for dinner last night and they were delicious!

All I did was slice them up, toss them in some olive oil and salt and roast them in the oven at 375. I roasted them in separate dishes so the red ones wouldn't dye the gold ones. Together with brown rice, sausage and a delicious salad made for a perfect dinner. Dani and I both had some more beets for lunch again today and they warmed up very nicely.

Beets tend to be one of those maligned veggies that people say they hate. But, I would venture a guess that the only beets those people have ever had are canned and come on restaurant salads. I actually don't mind those but they certainly aren't as appealing or nutritious as when you roast them at home.

Being curious about the poor beet I decided to remind myself of all it's incredible nutritional benefits. In my opinion here are the top three reasons you should eat beets!

1. Detox: Your liver is one of the most important organs in your body because it is constantly detoxifying your system. Without it functioning properly you are prone to all sorts of toxic stuff circulating through you. Beets have long been used for disorders of the liver since they help stimulate the livers detoxification process. So, when you're out at your companies holiday party and have a few too many drinks think about having some beets for dinner.
2. Lower Cholesterol: Beets are an excellent source of folic acid and very good source of potassium, manganese and fiber. Beet fiber has shown to have favorable effects on bowel function and cholesterol levels. 
3. Cancer Fighting: The pigment that gives beets their rich purple-crimson color is called betacyanin and is a powerful cancer-fighting agent. Nothing wrong with that! Plus, studies have shown that the combination of the betacyanin and the fiber in beets probably responsible for the protective role beets play in colon cancer.

Don't throw out your beet greens! They are rich in calcium,  iron, and vitamins A and C. You can sautee them just like spinach. They are delicious!

Preparing Beets: Don't peel your beets. The skin often contains a large amount of the vital nutrients. Just scrub them under cold running water with brush. Adding acidic ingredients such as lemon juice or vinegar will brighten the beets color.

To get started cooking beets check out the kitchn's "5 Ways to Eat: Beets."

Happy beet eating!

Little disclaimer: Beet greens and beets contain high levels of oxalate. If you have a history of oxalate-containing kidney stones you should avoid both the greens and the beets.

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SOURCES:
The Encyclopedia of Healing Foods by Micheale Murray, N.D.

We've survived the Thanksgiving bonanza and now things are gearing up for the holidays. Holiday Christmas parties, cookie exchanges and New Years eve shindigs are all fast approaching. Then, starting January 2nd we'll try and get ourselves back in gear and commit to those healthy resolutions to shed those unwanted pounds we gained in record time.

How about getting started now with some simple nutritional changes that will boost your metabolism and help burn that extra cookie or glass of egg nog? Incorporating just 2 or 3 of the suggestions below will not only boost your metabolism but give you more energy, battle fatigue and provide overall better health.

But first, what is metabolism anyway? We talk about it all the time but have we really acquainted ourselves with it? Metabolism is like your personal gym that works and works when you aren't at the gym. It is the rate at which your body burns calories to sustain life. Your body burns calories 24 hours a day, everyday - no matter if you work out or not. The difference is just how efficient it is. By exercising and having a healthy diet you are helping your metabolism be better at it's job so you can benefit from a healthier weight, more energy and less fatigue. Give some of these ideas a try to get the fire burning!

Hot and Spicy: Thermogenic spices like ginger, cayenne, mustard and cinnamon raise your body temperature and therefore kick start your metabolism. Incorporate them into your meals by grating fresh ginger into your salad dressing and sprinkling cinnamon on chopped apples.

Powerful Protein: Quality protein such as eggs, lean beef, chicken, fish and whey boost metabolism by up to 25 percent for about 12 hours. Protein helps build muscle and for every pound of muscle gained you burn and extra 70 calories per hour. 

Don't Toss the Yolks: Eggs fall under protein but it's really important to not throw out the yolk. Egg yolks contain sulfur bearing amino acids which help the liver metabolize fats. And, if you're concerned about cholesterol, don't be. 1-2 eggs don't contain enough cholesterol to make a difference to your cholesterol levels. Plus, the yolks contain all the vitamins and nutrients.

Get Your Omega’s: Flaxsee oil increases satiety making you feel full faster. GLA (gamma linoleic acid) rich botanicals such as evening primrose, borage or black currant seed oil trigger your abililty to burn fat, calories and boost energy. Add ground flaxseeds to yogurt or mix flaxseed oil into your homemade salad dressings. You can buy GLA's in supplement form at your local health food store or online.

Don't Skip Breakfast: Women who don’t eat breakfast are four and a half times more likely to be obese than women who do. Eating breakfast prevents your body from going into starvation mode and storing your food as fat. Plus it jump starts your metabolism, prevents energy lags and overeating later in the day. Make sure your breakfast includes protein which will keep you full longer.

Eat Often: Eat about every 4 hours and incorporate snacks into your day. This will prevent fat storage caused by “feast-or-famine” eating. Go hungry at any point and your body will start storing more fat at the next meal. Good snacks include yogurt, nuts, seeds and avocado.

Go Coo Coo For Coconuts: Coconuts are high in saturated fat which happens to be a necessary fat for optimal health (contrary to all the fear mongering we’ve heard about saturated fats in the past). Coconuts contain the healthiest of the 3 types of saturated fats with medium-chain fatty acids that will help you lose weight and increase health. Start cooking with coconut oil or experiment with coconut cream in desserts.

Get Your Zzzz's: Get at least 7-9 hours of sleep each night. Sleep deprivation stresses the body which causes oxidative stress and promotes weight gain. Make sure your bedroom is pitch dark to improve quality of sleep and have at least 30 minutes of quiet without TV or computer before slipping under the sheets.

Hydrate: Over 70% of bodily functions take place in water so not drinking enough will slow those systems down (including your metabolism!) and stresses your body. It is recommended that you drink your body weight in ounces. Remember to drink 2 cups of water for every cup of coffee or glass of alcohol you consume since these beverages will dehydrate you significantly.

Get a Move On: Of course moving your body is always a great way to boost metabolism and burn some extra calories. But, it doesn't mean you have to slave away at the gym for an hour everyday. Do muscle flexing while you're sitting at a red light, get up from your desk and take a spin around the office, take the stairs in and out of the subway instead of the escalator and stand up to take your phone calls at work. These little things will keep you a bit more active and might even get you motivated to take it one step farther and hit the gym a few times a week.

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Mercola, Joseph. Dr. Mercola's Total Health Program: the Proven Plan to Prevent Disease and Premature Aging, Optimize Weight and Live Longer! p. 20 Schaumburg, IL: Mercola.com, 2005.

Michaels, Jillian, and Mariska Van. Aalst. Master Your Metabolism: the 3 Diet Secrets to Naturally Balancing Your Hormones for a Hot and Healthy Body! p. 153-154. New York: Crown, 2009.

Gittleman, Ann Louise. The Fat Flush Plan p. 42-43. New York: McGraw-Hill, 2002.

Hyman, Mark. UltraMetabolism: the Simple Plan for Automatic Weight Loss : Awaken the Fat-burning DNA Hidden in Your Body p. 152. New York: Atria, 2006.

Cannone, Jesse. "What Does Metabolism Mean?" Worldwide Health. 08 Dec. 2010. http://www.worldwidehealth.com/health-article-What-does-Metabolism-mean.html.

I just completed my final presentation for my Nutrition Educator certification. After much research and work it all came together beautifully. Dani, my partner and personal graphic and IT expert put it together for me using a new presentation tool called Prezi.
The purpose of my presentation was to educate people on being informed and critical grocery shoppers. We often just run through the store without much thought and think that the store has our best interest and health in mind. Not so! There is TONS of marketing going on in the grocery store. Every item, island, sales item and the layout are designed to make you buy more items and spend money.

I also explain some of the common marketing labels that are used on various items and how to properly store things like nuts, seeds, herbs, spices and dairy so you get the most out of them.
Because I think this is useful information I want to share my presentation with you. You can access it here: www.tinyurl.com/supermarketsavvy.

Please let me know what you think! Is there any information you would find useful to add? Are there any lingering questions?

I've been coming across so many fantastic health and foodie gifts the past few days. I'm taking it as a sign to create my own "Healthy Holidays Gift Guide." I'll be posting a new gift idea every day to help you with your last minute holiday shopping. And, to make sure we're all caught up I've posted 3 ideas to get started. Do you have a gift you think would be appropriate for our list? Please add it to the comments section below.

So, hold the fruitcake, cocoa powder mixes, peppermint bark and lame gift cards. Buy gifts that will bring health and happiness to other and the planet!

P.S. I'm not affiliated with any of the companies or organizations of these items and I don't get any special deals or money for promoting them. They are just cool things that I've come across and liked.

December 8 - Sprouting Kit
Buying someone a sprouting kit is probably one of the best health gifts you can buy. Sprouting is when a seed is grown just until germination when it starts to grow it's first tiny little green part. It's done by keeping sprouts moist and well ventilated and using a kit is a great way to get started. Plus, since you can watch the change happen and sprouts will begin to grow within 2-4 days it's also an excellent activity for kids (and impatient adults like myself). And you don't need a big garden to have fresh greens. Sprouts might be small but the pack a HUGE nutritional punch with loads of vitamins, minerals, enzymes and essential phytonutrients. Broccoli sprouts in particular have been shown to fight cancer and stomach ulcers. There are a lot of different kinds of sprouting kits out there. I have this sprouting kit that I got as a gift from my mom. You can also just use a jar and some cheese cloth for sprouting. Putting together your own kit along with a book on sprouting would be a great gift as well. Sprouts The Miracle Food: The Complete Guide to Sprouting is a useful guide to get any beginning sprouter started.


December 7 - Water bottle from Lifefactory
It seems like every week there is another water bottle out there that is supposed to be better, safer and snazzier than the previous one. The most recent fad being aluminum bottles which I think make drinks taste funny and I'm sure pretty we'll soon learn that those aren't so great for us either. I think that these beautiful and functional bottles from Lifefactory are THE perfect bottle. They are made of sturdy glass that is inserted into a rubber sleeve and have a nice wide mouth with screw cap. You can put hot and cold drinks in them, put them in the dishwasher and they come in beautiful colors. I've thrown mine around quit a bit and it's still in one piece. They also make baby bottles with the same concept. I don't think you can get much safer than glass. Check out all the options at Lifefactory.com. You can order online or find a store near you.

December 6 - Insulated Market Tote 
I mentioned yesterday how I use re-usable baskets to go grocery shopping. They are fantastic and I get so many compliments on them in the store. Even baggers at the register have said that these are much easier to put groceries in than those floppy bags. One basket I have is insulated with a zippered lid. Not only is it great for transporting home cold items but if I have my dogs in the car it prevents them from rummaging through my groceries if I have to run other errands and leave them alone in the car. My partner and I each grab a basket, fill it with our groceries and then head to the checkout. No shopping cart bumper cars for us! If you're alone, they fit perfectly in the cart as well. I got mine at Cost Plus World Market for only $20 but you can google "insulated market tote with lid" and get lots of other options.


December 5 - Produce Bags from EcoBags

The produce section really drives me nuts with all the plastic bags that are being used. I've resorted to looking like a crazy bag lady by saving plastic bags and shoving them into my re-usable shopping basket. But, plastic bags are still wasteful;
re-usable or not so I think I'll definitely be stocking up on a few of these adorable fabric ones. Plus, you can store your veggies in here much better than in plastic which can cause them to get soft and moldy much faster. And, if they get a little gross just toss them in the wash. Check out the EcoBags.com site for this version or a set of 5 for only $15. If you're more industrious you can always make your own as a little diy gift.




December 2 - The Earthbound Cook by Myra Goodman
I recently went through my Amazon wish list and came across this cookbook I added a while back. Unsure if I wanted to get it I checked it out my local library first. Needless to say, it's now on my must-have Christmas list! This is an unpretentious cookbook that gives you simple recipes and ideas on choosing foods that are healthier for you and the planet. My mouth was watering and I was ready to start rummaging in my pantry for ingredients to get cooking. Plus, with it's over 450 pages you'll never run out of ideas. You can get is on Amazon for around $14.

Being healthy and feeling good doesn't have to cost you tons of money. Before you splurge on organic veggies, grass fed beef and expensive supplements try implementing some of these tips first. They're free, simple and just doing one or two of them can help you digestion, increase your energy and help you de-stress. So, put away your credit cards and buy into taking the first free steps towards health!

Start a Drinking Habit (with water)
Water is essential for life. Mild dehydration can result in impaired physiological and performance responses such as brain fog, fatigue and moodiness. Water helps keep you insides clean and functioning properly by carrying out waste materials and dissolving important nutrients. To determine how much water you need divide your weight in half and drink that many ounces of water (for example: someone weighing 130 lbs should drink 65 ounces of water/day). Have a water bottle on hand at all times to re-fill. Keep one at your desk that you only use at the office so you know it's always there. I just bought a glass bottle from Lifefactory and totally love it. Not a fan of water? Try adding a slice of lemon or cucumber for a little taste. And, if you go out for drinks after work try to have at least one glass of water for every glass of alcohol you consume. Same goes for drinking coffee and coke. According to Michael Murray you can end up with a net water intake of zero when you consume two cups of water and two cups of coffee, cola or beer. Cheers!

Breathe More
Most of us take very shallow breaths during the day instead of deep full ones. Breathing is similar to drinking - oxygen is crucial for all our vital organs and breathing also helps us rid our bodies of toxins from the body. And, by breathing deeply we are preventing fatigue and brain fog. (Just think about what happens when you hold your breath for too long!) But, what I really want to address with breathing is how to use it when you're stressed. When you are under pressure and stressed out one of the first things we stop doing is breathing properly. This causes an undersupply of oxygen to the body increasing stress on our bodies physically and psychologically. So, the next time you are in a stressful situation do this simple breathing technique:
    1. Close your eyes and place your hands in your lap. Relax your shoulders and legs.
    2. Take a deep breath through your nose to the count of 5. Breath into your abdomen rather than your lungs and feel your stomach expand.
    3. Once you get to 5 hold your breath for one count and then exhale through your mouth to the count of 10.
    4. Repeat this 3-5 times and then open your eyes.

Chow Down and Chew More
Most of us are eating on the run, in our cars or in front of our computers. Once we've inhaled that salad or sandwich we forget that we even ate at all and sometimes begin to feel gassy, bloated, have indigestion, or start burping. It's like putting a t-shirt down your garbage disposal! Your stomach has a substance called hydrochloric acid (HCl) that is very efficient at breaking foods down into substances the body can use. But, when it receives big chunks it can get a little overwhelmed. Plus, bigger pieces of food can puncture holes in your intestinal wall causing leaky gut syndrome. Each bite of food you take should be chewed at least 10 times before being swallowed. You also need to be relaxed when you eat - being stressed or rushed can impede digestion causing you intestinal problems as well. Take at least 15-20 minutes to eat (ideally 30 minutes if you can) and sit down at a table with a chair. Really enjoy your food, ask someone to join you so you have company and some conversation to distract you from eating too fast. Using chopsticks is also a great way to slow down eating.

Get Your "Move" On
I prefer to tell people to start moving than exercising. Exercise makes many people cringe thinking of slugging along on a run or on the eliptical machine at the gym. Rather, I think it's important to think of moving during the day. It should be enjoyable! Organize a group at the office that goes for a 15-20 minute walk during lunch or do some stretching at your desk. Incorporate ways to get moving everyday that work for you lifestyle. You will look better and feel happier. Studies have shown that exercise (a'hem "movement") can put you in a better mood for up to 12 hours afterwards. So, if you have a tendency to feel cranky, get easily stresed at the office or just generally feel down in the dumps - get moving! You'll be amazed at how much your mood will improve. If you do want to go to the gym but feel intimidated hire a trainer for 2 or 3 sessions. They can help you create a routine in the gym that you can easily do yourself. Just getting started is key!

Get Your Zzzz's
Getting enough sleep is like getting enough movement in during the day - who has the time?! Well, we need to make the time. Your health depends on it. A study by the National Health and Nutrition Examination survey has shown that sleeping fewer than seven hours a night corresponded with a greater risk of weight gain and obesity, and the risk increased for every hour of lost sleep. Also, the less you sleep the more you are apt to eat during the day. Being tired can increase your likelihood of feeling stress which can lead to weight gain. Sleep more, weigh less. Now, just laying in bed for 7-8 hours is not enough - you also need to get good quality sleep. Make sure your room is dark, turn around your alarm clock if it gives off a lot of light, do what you can to block out any noises and make sure the room temperature is not too hot or too cold. You want to have uninterrupted, deep sleep for 7-8 hours. Then, you'll be able to wake up refreshed, happy and ready to maybe even go for a morning walk!