Five Nutrition Facts On Quinoa [Tracy's Tips n Treats]

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Quinoa (pronounced KEEN-wah)

This is the most nutritious foods out there in the grain family. Read below for the Top 5 Facts of Quinoa. This ancient grain packs so many nutrients you might want to eat it lots and lots.

1. Protein

This could be a replacement to meat. Quinoa has 8g of protein per serving. Add a little leafy greens to your meal and you have a complete protein package. This grain contains all 9 of the amino acids making it one of my favorite grains.



2. Fiber

This grain has 5 grams of fiber per cup, and is a replacement for you heart health meals like cereals and such. With no added sugars and chemicals a serving of Quinoa a day will keep the bad cholesterol away.



3. Gluten Free

Quinoa is a grain that contains no Gluten. This is a great alternative to always using rice for gluten free recipes. My favorite gluten free pasta is made with Quinoa. Check it out: http://ancientharvest.com/



4. Decreases Pain


With its high level of magnesium and iron, Quinoa is something that should be a staple in everyone's household. According to Dr. Axe "80% of people have Magnesium deficiency resulting in chronic leg cramps, muscle pain, insomnia and anxiety." Woot Woot! Just chew to feel better :)



5. Antioxidants

Quinoa is high in flavanoids, a specific antioxidant that according to Dr. Axe may play a role in the prevention of cardiovascular disease, cancer, osteoporosis and diabetes.




How can you start to replace quinoa into your meals?

- Use in replacement of potatoes
- Use in replacement of rice
- Have in morning instead of oats
- Check out Dr. Axe's 21 Best Recipes: http://draxe.com/best-quinoa-recipes/


(Resource: Draxe.com) 


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Rosemary Acorn Squash [Tracy's Tips n Treats]

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Slow Cooker Rosemary Acorn Squash

Sweet vegetables can be a great way to satisfy the sweet tooth without the nasty side effects.

Ingredients:

- 1 acorn squash
- 1/2 cup veggie or chicken broth
- 2 tablespoon extra virgin olive oil
- 1 tablespoon balsamic vinegar (optional)
- 1 teaspoon Kosher salt
- 1 teaspoon fresh ground pepper
- 3 tablespoons fresh rosemary leaves, chopped (or 4 tablespoons dried)
- 3 garlic cloves




Directions:

1. Cut acorn squash in half. Scoop out seeds. Cut eat half into 4 slices. 
2. Pour liquid into slow cooker. Place squash slices, flesh side up, in slow cooker. 
3. Drizzle olive oil and then balsamic vinegar (optional) over squash pieces. Sprinkle with salt and pepper. Using a garlic press, mince garlic cloes over squash. Lastly, sprinkle with chopped rosemary. 
4. Put cover on slow cooker and cook on low for 7-8 hours (or 4 hours on high). Remove and drizzle with cooking liquid left in slow cooker. Serve and enjoy!

(Resource: http://freshfoodperspectives.typepad.com)




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Five Fast Simple Solutions to Curb Cravings

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Ah Cravings! Those glorious, yet not so glorious temptations. Where do you tend to gravitate

towards when you're being called to the temptation zone?

Cookie Jar...
Chip Drawer...
Wine Cabinet...
Ice Cream in the Freezer....
Bread Basket....
Soda Vending Machine....
Cheese Drawer....


The list goes on and on. Below I offer a simple tip to overcome the common cravings we all struggle with.



Sweets

Common Culprits: Baked Goods, Candy, Sugary Drinks and Ice Cream, Popsicles, and other frozen treats. 

Simple Step: Eat Protein before you decide to indulge. It can curb the craving.



Salt

Common Culprits: Chips, Pretzels, Popcorn, Crackers, Table Salt, Soups, Condiments, and other snack foods.

Simple Step: Drink a glass of water with lemon before you dip your hand into that bag or sprinkle more salt on your food. Many times when we crave salt we are dehydrated. The lemon also aids the digestive system to work more efficiently.



Starchy Carbs

Common Culprits: Pastas and Breads

Simple Step: Try to eat vegetables with a protein before you indulge in the carbs, especially leafy greens. You can also try a smoothie with protein powder and greens powder. Most of the time when we crave carbs our body is telling us we are hungry and didn't get the nutrients we needed, but cannot be that specific except to say "hungry."



Dairy

Common Culprits: Cheese and Milk

Simple Step: Wean off it. Have one less slice of cheese, sprinkle less cheese on that lasagna. Dairy is generally a genetic/childhood craving. It is what our parents fed us, or what our culture ate. Also, you can try other forms of cheeses made with Rice or Plants. I like Daiya brand.



Drinks

Common Culprits: Soda (diet or regular), Wine, Beer, Juices, Energy Drinks, and Coffee

Simple Step: Drink a water in replacement of caffeine beverage; Drink a sip of alcohol and put down your drink after every sip; Enjoy fruit in your water in replacement of sweetened beverages; Make a spritzer with club soda and small amount of fruit juice to kick soda; Enjoy your juice diluted and little bit more each time you pour one; Try Zevia Soda brand to wean off of soda.


Which Cravings do you struggle with the most? Where can you start to implement the step this week and this holiday season?



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Five Foods That Make You Happy [Tracy's Tips n Treats]

Ready to prep for the stressful time of the year? Instead of trying to take away things that

help you, how about just eat some foods that will boost your mood?!?! Win/Win :)

Check out my grocery shopping blog to see nutrients, how to shop for, prepare, and store!








1. Dark Leafy Greens and Algae

Greens: Swiss Chard, Spinach, Kale, Arugula, Broccoli Rabe, Beet Greens, and Bok Choy
Algae: Chlorella and Spirulaina

How To Eat More: Have everyday! If you don't want to eat this many greens just buy a greens powder and put in a smoothie. I recommend putting Cholerella and Spirulain in a Smoothie.


2. Almonds
 
How To Eat More: Buy lightly salted dry roasted OR buy raw and roast 200-250 degrees with olive oil and sea salt for about 20-40 minutes. Have a handful a day. Or Try some almond milk in your smoothie.



3. Organic Eggs

How To Eat More: Please get organic or you are eating antibiotics and hormoens that will wreck havoc on your health and mood. One Starbucks latte costs as much as a dozen organic eggs that will feed you for 1-2 weeks! Try eggs in the morning or hard boil and have for a mid-morning protein boost.



4. Raw Local Honey

How To Eat More: This is natures vaccine and helps stabalize blood sugar and heal your gut. Go get some local honey that is raw (i/e not liquidy but more solid form)



5. Coconut Oil

How To Eat More: Boosts Metabolism and Adrenals! Try to cook with this or put a spoonful in your smoothie. Try to get organic unrefined.

















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5 Signs of Depression [Tracy's Tips n Treats]

Many health concerns can actually make you feel Sad :( :( :(

Depression can be a manifestation of something else. You heal that and the depression can begin to subside. Read below for tips on foods to help heal some common health concerns.

#1 Low Thyroid

When the thyroid is low the mood will be too. You may also struggle with weight gain and cold hands and feet.

Foods That Heal:  Iodine rich foods like Kelp will support your thyroid. Flouride can cause damage, so make sure you drink clean filtered water.

#2 Low Adrenals

Your adrenals help give you energy. When your adrenals can't function at optimal levels you can struggle with depression from fatigue.

Foods That Heal: Dark Leafy Green Vegetables are higly alkalizing that helps support your adrenals. Adding into a meal every day is vital.

#3 Poor Gut Health

This would be constipation, gas, bloating and diarrhea. When your gut is struggling you are not absorbing any nutrients. 80% of your serotonin (mood stabilizer) is in your gut. If you don't take care of your gut, you're not taking care of your brain.

Foods That Heal: Fermented Foods like Raw Sauerkraut (Raw means any that requires refrigeration), Kombucha, Apple Cider Vinegar, and Kimchi.

#4 Hormone Imbalance

The 2 biggest female hormones that cause depression symptoms are Estrogen and Progesterone. Low Progesterone causes depression. High Estrogen makes your Progesterone low and then causes depression.

Foods That Heal: Fiber it up! Ground Flax Seed or Chia Seeds in your smoothies. Store your food in BPA free containers. Also, watch out for beauty products with paraben and "frangrance" in them that causes hormone imbalance. 

#5 Stress

When you are stressed your stress hormone (cortisol) blocks your progesterone receptors. When this happens depression can occur. Also you can get a crash after high levels of stress that can weaken your adrenals.

Foods The Heal: Herbal Tea that helps you chill. The ones I prefer are Ginger, Rooibos, Chamomile or any relaxing tea you can find.

Are you ready to be happier this holiday season when the bad weather can keep you inside. How can you take care of yourself better?



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Roasted Veggies [Tracy's Tips N Treats]

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Happy Food at it's finest! Roasted Veggies! Great Thanksgiving dish. 






 

Ingredients:

- 1 Winter Squash (Butternut, Acorn, Buttercup, Delicata, peeled and cut into chunks
- 2 Sweet Potatoes, peeled and cut into chunks
- 1 turnip, peeled and cut into chunks
- 1-2 cups brussels sprouts, cleaned and sliced
- 4-6 Shallots, cut and sliced
- 3 Carrots, peeled and sliced
- Extra Virgin Olive Oil
- 2 Cloves Garlic, peeled and sliced
- 1-2 tbls Rosemary (fresh or dried)
- 1-2 tsp Ground Thyme
- Salt and Pepper to Taste
- Crushed Red Pepper (optional)



Directions:

1. Preheat oven to 350 degrees.
2. Clean, peel and cut veggies. (I like to use a knife to peel instead of peeler for winter squash. You might lose some of the food, but it is so much easier).
3. Put all ingredients in a Oven Safe Dish
4. Drizzle Olive Oil and add seasoning. Mix up and place in oven
5. Cook about 40-60 minutes. Make sure turnip and brussels are done.




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Five Happy Habits [Tracy's Tips n Treats]

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5 Steps to start living a happier life!

1. Step Back

It is always best to take a step back and gain some perspective before you react. It's about Responding over Reacting. How can you take back your control?


2. Feel 100%

If you're feeling like crap. Let yourself feel it and process it and then LET IT GO. When we get disappointed that we are having a down day we don't realize how much more efficiently and quickly you could release the feeling if you just let yourself feel it. And LAUGH ALOT!


3. Live without Expectations

It is always about just being present. When you hold onto the past then you create a future based on your past, expecting it to be something. How can you tune your focus to the present moment and BE OK with each breath you take?


4. Self-Care

Non-negotiable. This is a must. What helps your nurture your body, mind and soul? Whether it is 10 minutes each day or taking a spa day, self-care is a must to tune into your inner happiness.


5. Be Happy over being Right

Ask yourself if winning the argument or making sure someone understands what they did to you is more important than just being content and happy.


(Resource: Mindbody.com)



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5 Best Spices for Health and Detox [Tracy's Tips n Treats]

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1. Cinnamon

Benefits: Weight Loss, Allergies, Bacterial Overload in Gut, Colds, Diabetes, Energy, Yeast Infections, and Candida.

2. Cilantro (Coriander)

Benefits: Detox Liver, Pull Heavy Metals, and Controls Cholesterol and Blood Sugar.

3. Turmeric (Cur cumin)

Benefits: Blood Purifier, Reduces Inflammation, Bruises, Reduces Gas, and Menstrual Issues

4. Ginger

Benefits: Reduces Gas, Bloating, Burping, and Eases Nausea

5. Cayenne Pepper

Benefits: Help with Immune support, Asthma, Arthritis, Colon Health, Stomach Ulcers, and Issues with Diabetes.



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Fat Flush Soup [Tracy's Tips n Treats]

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Ingredients:

- 4 cups Organic Baby Spinach (Spinach is a Dirty Dozen), loosely packed

- 1 Bay Leaf

- 2 (15 oz) Can of Black Beans (Organic and BPA Free can), rinsed and drained (optional)

- 3 Carrots, peeled and sliced

- 1 stalk Organic Celery (Celery is a Dirty Dozen), diced

- 1 Clove Garlic, minced

- 1 Sweet Potato, peeled and cut into 1" cubes

- 1 (14.5 oz) can Tomatoes no salt added (Organic and BPA Free can)

- 1 small Yellow Onion, diced

- 2 Cups Organic Vegetable Broth (low sodium) 

- 1/8 tsp Allspice

- 1/2 tsp Black Pepper

- Sea Salt to taste

- 1 tsp Paprika
Slow Cooker Directions:

1.  Add all ingredients to the slow cooker, except the spinach. Cook on low for 6-8 hours.

2. Add in spinach, stir and cook for 5 more minutes.



Stovetop Method:

1. Add all ingredients to pot, except the spinach. Cover and simmer until veggies are tender. About 2 hours. Stir every 15 minutes.

2. Add the spinach and remove from the heat, cover and allow to wilt before serving.




(Resource: skinnyms.com)

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Top 5 GMO Foods [Tracy's Tips n Treats]

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Top 5 GMO (Genetically Modified Organisms) Foods

What is GMO? According to World Health Organization "Genetically modified (GM) foods are foods derived from organisms whose genetic material (DNA) has been modified in a way that does not occur naturally, e.g. through the introduction of a gene from a different organism." Most of these foods have been linked to health problems, weight gain, organ issues, and diseases.


1. Soy
On top of this food being a huge estrogen disruptor, almost all soybeans have been genetically modified to be resistant to RoundUp (a common herbicide). 

2. Corn
Half farms in the U.S. use GMO Monsanto seeds that are given to livestock and humans.

3. Canola Oil
Canola comes from rapeseed oil. This oil is the highest chemically altered oil in the U.S. It also has been shown to raise your metabolism.

4. Cotton
This popular product has been linked to many health concerns. The highest concern is cotton oil that is used to make margarine.

5. Milk
According to research 1/5 of dairy cows in the U.S. have been given growth hormones.


How to eliminate your exposure?
Make sure to buy USDA Organic or Local Farms that are chemical free. You can just ask the farmer you are buying from what they put on their foods and in their soil.


Other GMO's to watch out for: Sugar, Aspartame, Zucchini, Yellow Squash, and Papaya. 

(Resource: Nongmoproject.org, eatlocalgrown.com) 



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Strawberry Lemon Detox Drink [Tracy's Tips n Treats]

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Detoxifying Strawberry Lemon Water

 Ingredients:

-  1 Lemon, thinly sliced

-  15 strawberries (organic preferably)

-  5 Mint Leaves

- 2 cups of ice

- Water 



Directions:

1. In a large pitcher, add the lemon and strawberries. Squeeze the mint leaves gently and then put into the water. Top with the ice and water. Place in fridge for 1 hour.

2. You can refill with water several times.
 

(Resource: Fruitinfusedwater.com, florafoodie.com)





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Five Most Toxic Household Products [Tracy's Tips n Treats]

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Five Most Toxic Household Products

Ingredients that disrupt your hormones are a neurotoxin and carcinogens. If you are a woman struggling with hormone issues these ingredients could be disrupting your estrogen levels.

Most all are already banned in Europe!!

1. Parabens

What it is: Added to beauty products as preservatives 

Where it is found: Skincare, lotions, makeup, hair products, & body washes 






 
2. Phalates "Fragrance"

What it is: Make plastic soft and pliable 

Where it is found: Lotions, deodorants & food storage 

3. Sodium lauryl sulfate & Sodium laureth sulfate

What it is: Detergent and Foaming Agent

Where it is found: Toothpaste (fluoride also disrupts your thyroid in dental care products and tap water), soaps, bath salts, & body washes.

4. Triclosan 

What it is: Antibacterial agent when mixed with tap water is carcinogenic.

Where is it found:  Pump Soaps & Dish Soaps 

5. Oxybenzone

What it is: Absorbs Ultraviolet Light

Where it is found: Many traditional sunblocks

Some of my favorite companies that are clean: Dessert Essence, Alima Pure Makeup, Jane Iredale Makeup, Dr. Bronners Soap, Natures Gate, MyChelle Skincare and Sunblock, DermaE Skincare, Arbonne Skincare and Makeup, and Alba Botanica Sunblock (uses other ingredients to protect against UVB/UVA).

 

D

(Resource: FoodBabe.com, Lara Adler)


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