Green Me Up Scotty!

Green Me Up Scotty!

Hi There Everyone!

In my nutrition practice, I never have a set agenda with my clients. I truly believe that each of us has different dietary needs and that there is no one perfect diet for everyone. There is only one thing I really try to work on with people if they are not already on the job and that is increasing their vegetable intake. In particular, their dark leafy green intake (if they have thyroid issues we have to be creative due to the goitrogens or if someone is taking Coumadin they need to be careful as well). Why do I push greens? Only because I want us all to be turbo-charged and energized! Some examples of dark leafy greens are swiss chard, collards, spinach, kale, arugula , romaine lettuce, chicory, and leaf lettuce (green and red).

Greens are packed with so many nutrients that it’s worth taking a minute to talk about.
Here are just some of the powers that dark leafy greens have and give to us:

  • Vitamin C
    Vitamin C helps the body make collagen which helps in keeping your joints flexible, keeps your hair and skin gorgeous and may slow down bone loss and reduce your risk of bone fractures.
  • Vitamin E
    Works with Vitamin C to keep your skin healthy as you get older. Vitamin E also helps protect skin from sun damage and may help reduce the risk of cataracts and macular degeneration.
  • Beta-carotene
    Like Vitamin E, Beta-carotene may protect your skin from sun damage. It is converted to Vitamin A in the body which is good for our eyes. Beta-carotene like other carotenoids helps with the growth and repair of the body tissues.
  • Calcium
    We all know that calcium is important in nourishing and protecting our bones which reduces our risk for osteoporosis, it also is important for muscle function (including our heart) and keeping our blood pressure at a normal range.
  • Potassium
    This mineral also reduces our risk for osteoporosis and helps keep our blood pressure at a normal range.
  • Folate
    A B-vitamin that may help reduce heart disease, elevate our mood and enhance memory function. There are also studies done that suggest it decreases the risk of pancreatic cancer.
  • Fiber
    Fiber reduces the chance of developing colorectal cancer, can lower cholesterol and blood pressure. Fiber also works as an internal cleanser for our intestines and is helps regulate blood sugar. Since fiber helps us feel full for longer it also helps with weight loss efforts.

Not a greens lover? Don’t worry you still have time to convert!
Here are some easy ways to get more of these power foods into your daily diet by adding a handful or two into the following:

  • soup
  • smoothies
  • burrito or quesadilla
  • sandwiches or wraps

I like to keep baby spinach on hand and just a wash a handful or so at a time and add to rice, noodles, eggs, to get a speedy green delivery.

kale greens

Kale chips are a great way to get kids to be open to trying kale (and adults who would normally snub it).

Here is a simple recipe for kale recipe that rocks:

1 bunch of organic kale (Curly kale seems to work best for chips)- washed, dried thoroughly, chopped in medium sized pieces
olive oil (1 tbsp)
pinch of sea salt
Preheat oven to 350, and place chopped kale on cookie sheet. Coat with olive oil and sprinkle pinch of sea salt onto kale. Bake at 350 for about 10 minutes until crisp but not burned!

For extra flavor and nutrients add some sesame seeds or nutritional yeast as a topping.

More next week, until then have fun!
Lysa

Breakfast!

Hi Everyone,

I hope this post finds you well!

This week I want to share my new favorite breakfast with you. Breakfast is a meal that I tend to get into a rut with. For a long time, I ate a piece of dense dark rye bread with some almond butter. It did the job for years, then one day I couldn’t eat it anymore. I had overdone it (like I used to do when I was a kid with my cheese sandwiches or any other food I ate daily).

After I stopped my daily rye toast with almond butter routine, I discovered a few different
breakfasts that worked well for me. Included on the list are the following:

  • Paleo omelette muffins (if you do well with eggs, these are a great quick, hearty
    breakfast. You can add lots of veggies to them which is always a bonus nutrient and
    taste wise! Below is a recipe for them from the Paleo Plan website. I do not use the ham
    or sausage. I find that onions and veggies do the trick. See the recipe.
  • Quinoa kale cakes- Recipes from 101 Cookbooks, Epicurious and for a vegan version: Oh She Glows.
  • Green smoothies (there are so many variations to enjoy), from Kris Carr and Simple Green Smoothies.
  • Greek yogurt with homemade granola and berries and ground toasted flax seed
  • Protein shake (Vega one brand seems to work well for me and has great ingredients.

Most recently, my newest discovery was introduced to me by nutrition coach and instructor,
Andrea Nakayama, who I am currently taking an “Intensive Digestive System” class with (which I am loving). I will call it the “Chopped Apple Surprise Power Breakfast”.

apple surprise

Chopped Apple Surprise Breakfast
1 apple chopped
2 tbsp coconut flakes
1 tsp chia seed
1-2 tbsp cacao nibs
1 tbsp coconut oil
small handful of walnuts (about 6)
sprinkle of cinnamon

Lysa’s addition- ½ cup cooked quinoa (this addition made this breakfast complete for me)
This breakfast kept me satiated for 3 hours (which included an hour of exercise). At the end of
the 3 hours, I opted for a green juice which worked well for almost another 2 hours. If you give
this recipe a try, please let me know how it works for you.

More next week, until then have fun!
Lysa

Time for LOVE!

Time for LOVE!

February 13, 2015

Hi Everyone,

It has been a very fertile week for Body and Soul Nutrition! In the first part of the week the third issue of BEST SELF magazine was launched. The theme of this issue is “Mindful Revolution”.

Included in this issue:

  • Kristen Noel interviews Congressman Tim Ryan who has been working hard on getting our nation healthier through improving the quality of our food and changing farm policy.
  • An article on simple ways to practice Mindful Eating (my contribution)
  • A podcast on Mindfulness
  • A kick-ass video with my lovely, lean mean fighting machine Pilates instructor, Renata Halaska. Looking for inspiration to start working out again? Check out this video!

AND LOTS MORE!

To download the app for $5.99 subscribe here!

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And if you’d prefer to download issues of the magazine as a PDF, click here.

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More exciting news is that my new website, Body and Soul Nutrition is up and running! A special thanks to Nan Tepper of Nan Tepper Design. Please pay a visit and let me know what you think! If you sign up for my mailing list, you will receive 10% of my 10 day online Spring Cleanse at bodyandsoulcleanse.com.

Lastly, since we are coming up on Valentine’s Day, I thought I would share this heavenly recipe for homemade dark chocolate from my friend Luis Mojica at The Pinecone Apothecary. It literally takes minutes (as described in the recipe title) and is absolutely delicious!

dark chocolate in minutes
For a Valentine’s treat, I dipped the power balls (see recipe below), blackberries, blueberries, strawberries and bananas in the chocolate (all in different ramekins). I added some coconut flakes to the powerballs and the strawberries. I topped the bananas off with granola. All are now in the freezer waiting to be eaten tomorrow!

Dark Chocolate in Minutes!

Ingredients:

1 cup & 1 tbsp cacao powder
1 cup coconut oil
2 tbsp maple syrup
1 pinch sea salt

Directions:

  1. Melt coconut oil in a pan and remove once liquified.
  2. In a large bowl, mix the liquified oil with the dry ingredients until smooth.
  3. Pour into molds, ice cube trays, over nut balls, or fruit and stick in the freezer for 15 minutes to 1 hour. Remove 15 minutes before serving and enjoy!

This chocolate is low in sugar, high in minerals, and loaded with MCT’s (medium chain triglycerides), lauric, and caprylic acid from the coconut oil. All of the above = anti-viral, balanced blood sugars, more energy and slimmer waistline (woo-hoo)!

Gluten Free Power Balls:

1 cup peanut butter (I like using almond butter)
½ cup raw honey
3 cups gluten free oats
1 cup sliced almonds
1 cup pumpkin seeds
1 cup raisins or cranberries

Mix peanut butter and honey in a standing mixer until smooth.
Add oats in gradually.
Add nuts.
Add raisins.
Use a ice cream scooper (x2), use muffin holders, refrigerate overnight. Freeze well with airtight container and wax paper. Put in muffin pan.

Note: you can also put oats through blender and then knead the nut butter into mixture and add honey and other ingredients. You can add wheat germ and shredded coconut instead or in addition to above. They make a wonderful treat. Read more at Food.com

A couple of quotes on love:

We’re all a little weird. And life is a little weird. And when we find someone whose weirdness is compatible with ours, we join up with them and fall into mutually satisfying weirdness—and call it love—true love. — Robert Fulghum, True Love

Have enough courage to trust love one more time and always one more time. — Maya Angelou

That’s all she wrote for today! Have an excellent weekend!

Lysa

P.S. Isn’t it cool how much my beet logo resembles a heart?

body-and-soul-logo-crop

Journey Home to your Inner Health Expert

Journey Home to your Inner Health Expert

by Lysa Ingalsbe, Certified Holistic Health Coach, RN
Originally published in Issue 02 of Kristen Noel’s Best Self magazine.

The theme “Journey Home”, is one that comes up often in my work as a nutrition coach. Many people come to see me because they feel that they “should” be eating “healthier” but are not sure how to do so. When I first began this work, I was excited to help people “fix” their diets. Years later, I now have a different perspective. I am more excited to help people understand what their body is asking for. What foods help them feel their best and which ones they could use less of. It is a key element in learning how to eat well. The process is a journey that I like to think brings the person “home” to themselves. In a very basic sense, it brings them to listening to their “gut” feeling and acting from that core place instead of just eating whatever some health “expert” suggests to them. In fact, it helps empower people to be their own inner “health expert”. If you are curious how to begin this journey, keep reading!

There are many tools we can use to help us connect to our health expert. Here are the most powerful I have come across in my work and in my own personal experience.

  1. Practicing mindful eating. When we give our awareness to the food we are eating,
    we create more of a connection with our food and tend to want foods that are more nourishing. We are more in tune with what feels good to chew, swallow and digest.
  2. Checking in and listening. This is a form of mindful eating but focuses on just taking a
    moment to check in with yourself throughout the day to ask the following questions:
    • Am I thirsty, hungry or both and if I am hungry, what am I hungry for?
    • While you are eating, check in and ask “have I had enough? Am I content now?” I like to stop
      eating at the point of contentment but not maximum capacity.
    • After a meal, you can ask yourself “how do I feel? Do I feel energized or tired? If you feel like taking a nap, most likely that food is not for you (unless you did not sleep the night before).
  3. Keeping a food journal. Track when and what you are eating and how you feel afterwards. If done with an open and curious mind, it can provide you with many great insights including which foods help you feel like a rock star and which make you feel like a slug. Journaling also helps you figure out if you are eating consistently throughout the day or if you tend to skip meals, etc.

Ready to start your journey? Begin with simply listening to what your body has to say. We all
know how good it feels to be listened to. Listen, and learn what wisdom your body has to share
with you!

New website and Superfood Girl!

New website and Superfood Girl!

Hi Everyone,

I hope this post finds you well and looking forward to the weekend! Life has been very busy around my house as we have a new addition to our family-our puppy, Pepper. She is 9 weeks old, very cute and full of sweetness and mischief!

Meet Pepper, our Spanish Water dog, who’s 9 weeks old!

pepper

In addition to having fun with Pepper I have been working with the kids at Phoenicia Elementary School wearing my Superfood Girl hat and doing my nutrition residency there. We have had a lot of fun. Today was my last day with them. It always hard to say goodbye! Here are a couple of photos of the project they did today to reinforce helping them understand the food groups and how to create a balanced plate.

create a meal

create a meal 2

superfood girl

Thank you Annie Internicola for the fantastic illustration of Superfood Girl!

Exciting news! My close friend Kristen Noel has put together another powerful and stunning issue of Best Self Magazine. The new issue will be up and running on Monday, February 9th. The theme is a “Mindful Revolution”. In this issue Kristen interviews Congressman Tim Ryan, author of the Food Revolution. I have a piece in this entitled “Dishing Up a Mindful Revolution”. Keep posted for more details.

I am in the process of having the very talented Nan Tepper of Nan Tepper Design, create a new website for me. When it came time for me to send her photos for the site, I found myself facing my weird fear (and or resistance) of taking photos of food and posting them. Since I am committed to moving forward with my work and expanding my perspective on life, I decided to tackle my fear of taking photos and post some with the hope that this will be a new practice of mine! Below are some of the photos I took. It is my intention to post weekly so keep an eye out for my Feel Good posts! All the best! Lysa

ginger_lemon
The makings for fresh lemon ginger tea! Put fresh ginger in a pot of water about 16 oz and boil for 12-15 minutes. Squeeze the juice of 1/4 lemon into cup and add the ginger tea. Sweeten with 1 tsp of raw honey if desired. Excellent for digestion and your immune system.


Baked butternut squash with sautéed spinach and shitake mushrooms – so yummy!

butternut squash
Super easy- bake butternut squash at 350 for about an hour (until tender). Cut lengthwise and remove seeds. Saute’ spinach and shitake mushrooms with some olive oil and minced garlic. Add a little sea salt or Tamari for extra flavor. I added some coconut oil to the butternut squash for flavor and some healthy fat.

Balsamic Beets and Beet Greens

Balsamic Beets and Beet Greens

Beets Delicata Squash Kale Salad
1/4 cup toasted walnuts
1 bunch beets with greens
1 tablespoon fresh lemon juice
1/2 tablespoon balsamic vinegar
1 tablespoon olive oil
sea salt
1 vidalia or red onion, sliced into thin half-moons

  1. Preheat oven to 375. Spread the walnuts in a baking dish and toast in the oven for 5-7 minutes. Coarsely chop and set aside.
  2. Cut off the beets, then separate the leaves from the stems at the based of the leaf. Discard the stems.
    Wash greens and cut into bite size pieces.
  3. Scrub beets and place unpeeled in a steamer and cook until tender (30 minutes) Peel beets by running
    them under cold water while slipping off their skins.
  4. Cut beets into quarters, and cut each quarter into 1/4 inch thick slices. Place in a medium sized bowl
    and toss with the lemon juice, balsamic vinegar, 1 tablespoon of olive oil, and salt. Set aside.
  5. In a large skillet, heat 1 tablespoon olive oil over medium heat. Add onions and saute’ for 3 minutes.
    Add sliced greens and cook, covered for 5 to 7 minutes, until wilted.
  6. Just before serving, add beets to the beet greens and heat through (1 to 2 minutes).
  7. Place greens and beets on a platter and garnish with toasted walnuts.

Taken from Greens Glorious Greens by Johnna Albi & Catherine Walthers

Herbed Fresh Cranberry Bean Stew

cranberry beans

Herbed Fresh Cranberry Bean Stew

2 ½ quarts of water
3 cups shelled fresh Cranberry beans
2 bay leaves
½ head of garlic ( ¾ whole cloves & ¼ minced or pressed)
2 tbsp olive oil
2 cups of diced tomatoes (fresh or canned)
1 cup diced potatoes
1 bunch of chard
1/4 tsp dried sage
Fresh thyme for garnish
Juice of 1 lemon & grated zest
sea salt & pepper to taste

Bring water to a boil. Add Cranberry beans, bay leaf & ¾ of the garlic and cook until tender (about 15-20 minutes). Do not salt as it will harden beans.

Strain water into a bowl and set beans aside.

Place water back into pot and boil potato until tender (8-10 minutes). Reserve one cup of water.
In a separate pot, heat olive oil and saute garlic until fragrant. Add chopped chard & tomatoes. Let cook for 3 minutes and then add reserved water, beans, potatoes, bay leaf, sage & salt and pepper. Let simmer for 20 minutes. Add lemon juice, zest & garnish with thyme leaves.

cranberry_beans_3