Tag Archives: She Lives Clean

Health
Acai Power

SweatTheStyle_AcaiPowder Thousands of years ago, Brazilian natives worshiped the healing properties of a dark purple berry indigenous to the rain forests of the Amazon. That berry is the hard-to-pronounce acai (ah-sah-EE) berry which grows on the acai palm trees found throughout northern South America. Thousands of year later, the rest of the world has finally caught on to this superfood superfruit and now it’s everywhere—in health drinks, in protein bars and most popularly as a powder formed from ground freeze-dried berries.
But what is it about acai berries that has the nutrition world in such a frenzy?
Acai berries are one of the richest sources of antioxidants in the world – even beating out the highly acclaimed blueberry! Among acai’s many antioxidants is one particular nutritional powerhouse called anthocyanin. Commonly found in fruits rich in red and purple colors, anthocyanins have been shown to strengthen cardiovascular heath, boost immunity, rev energy and prevent premature aging (the Brazilians consider the Acai berry a “beauty berry”). And acai berries have more anthocyanins than any other food! In fact, acai’s ORAC level (Oxygen Radical Absorbance Capacity) is over 3500—hundreds of times higher than your average berry.
Beyond antioxidants, acai berries also pack more protein per weight than almost any other fruit with nearly 8% of it’s weight coming from amino acids (or 8 grams per 100 gram serving). Acai berries are also rich in Omega fats with nearly 50% of its weight being fat, most of which coming from healthy unsaturated fats such as Omega 3, 6 and 9 fatty acids. This makes acai berries an excellent food for improving the look and texture of hair, skin and nails.
I like adding a tsp or two of acai powder into my morning smoothies and juices. If you’re purchasing acai juice, be sure to read the label as many companies have jumped on the acai train and produce acai products with excess sugar and additives (or juices that are mostly water or made from other fruits). Overall I consider this superfood a super add-on to any diet, especially those of you wanting to take your health—and beauty—to the next level.

By: Beata Rydyger BSc RHN, She Lives Clean

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Health
Turmeric

SweatTheStyle_turmericThose who cook with turmeric don’t need to be told the benefits of being caught yellow-handed. But for those who aren’t familiar, a refresher is in order. A common ingredient in curry, this stain-inducing golden spice has been a culinary staple of many cultures for thousands of years, and for good reason.

Curcumin, the active ingredient in turmeric — and the culprit behind its yellowy pigment — boasts a number of medicinal benefits. In fact, it is considered the wonder spice for combating inflammation. But let’s not give away all its benefits just in this little introduction.

Here are 10 health benefits of turmeric that’ll have you seeing yellow in no time.

1. As mentioned above, turmeric’s anti-inflammatory properties are out of this world, working as well as some anti-inflammatory drugs. Those with rheumatoid arthritis and inflammatory bowel disease have noticed significant improvements when including the spice in their diet.
2. Studies have shown that extracts of turmeric contain a number of natural agents that block the formation of neural plaque associated with Alzheimer’s and heart disease.
3. Turmeric is a natural antibacterial agent and antiseptic, useful in disinfecting cuts, scrapes and even bug bites.
4. When combined with cauliflower, turmeric can lower risk of prostate cancer.
5. Regular intake of turmeric may slow signs of ageing and actually extend the average lifespan.
6. Turmeric may delay liver damage and boost detoxification.
7. A powerful anti-fungal and anti-parasitic agent, turmeric can be used to treat yeast and parasite overgrowth.
8. Turmeric paste is an excellent home remedy for sunburn (it’s actually an active ingredient in many commercial sunscreens).
9. A strong antioxidant, turmeric combats free radical attacks to strengthen the immune system.
10. Turmeric is an insulin moderator and thus may have a positive influence on diabetes control.

So there you have it, 10 health benefits of turmeric. As for the best way to consume turmeric to ensure complete absorption in the digestive tract combine with an oil (such as olive oil) and black pepper. Supplementation may also be beneficial.

By: Beata Rydyger BSc RHN, She Lives Clean

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Food & Drink
Avocado benefits

SweatTheStyle_Avocado The avocado is known as the alligator fruit, reflecting its shape and texture – cut it open and it looks like an alligator eye too! Avocados boost the absorption of fat-soluble vitamins A, D, E, K as well as certain carotenoids like lycopene and beta-carotene. Add them to a salad for bonus nutrient points. The avocado itself is a great source of lutein, a carotenoid that works as an antioxidant to help protect against eye disease. They often get a bad rap for being too fatty. Not so! The fats in avocados, notably monounsaturated fats, are heart-friendly as they lower the risk of heart disease by reducing lousy cholesterol and regulating blood pressure. By eating just two avocados a week you can improve your skin’s elasticity, boost moisture and may even reduce wrinkles. Just ½ an avocado provides 3.4 g of fiber – this includes both soluble and insoluble fiber which keeps your digestive system running smoothly and you feeling fuller longer.

By: Beata Rydyger BSc RHN, She Lives Clean

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Food & Drink
Brussels Sprout and Maple Glazed Tofu Bites

SweatTheStyle_BrusselsSproutTofuBitesThese Brussels Sprout and Maple Glazed Tofu Bites are a no-fuss finger food that are easy to pick up and chow down. Perfect for holiday socializing and catching up. There is no better time to enjoy Brussels sprouts than right now as they’re in season and rich in rejuvenating, healing nutrients. Brussels sprouts are a part of the cruciferous vegetable family (which include broccoli, cauliflower, cabbage, kale) and contain vital cancer-fighting components that offer powerful protection against carcinogens. The compounds found in these vegetables support the body’s natural detoxification process, helping to rid it of cancer-causing agents in our food, water, and environment. Organic tofu adds a protein punch to this snack and will help stave off cravings and keep you feeling energized and satisfied. Enjoy these bites dipped in plain organic full-fat Greek yogurt or nosh on them plain as they pack a festively flavorful punch.

Ingredients:
Brussels Sprouts: 1 lb, rinsed
Extra-Virgin Olive Oil: 2 tbsp
Himalayan Pink Salt & Black Pepper: 1 tsp
Organic Tofu (preferably sprouted): 1 Block
Raw Maple Syrup: 2 tbsp
Low-sodium tamari sauce: 1 tbsp
Coconut oil: 1 tbsp
Garlic Powder: 1 pinch
Himalayan pink salt and black pepper: 1 pinch

Instructions:
Preheat oven to 400.
Slice the Brussels sprouts in half, lengthwise. Don’t trim the ends, as they’ll hold together better with them.
Toss the sprouts on a rimmed baking baking sheet with the oil and a good sprinkle of salt and pepper.
Bake for 40 minutes total but be sure to check them half way through. Toss them around too for even baking.
In the meantime, cut tofu into thick, small strips, place them in a bowl and toss them in maple syrup, garlic powder, salt and pepper. Heat a medium skillet over medium-high and top with coconut oil. Add the tofu and sauté for about 5 minutes, until nicely golden and crispy. Set aside.
Remove the sprouts from the oven and let them cool about 5 minutes, or until you can handle them.
Using toothpicks, slide on a sprout half, followed by a tofu piece, then bookend it with another sprout half.
Arrange on a platter and serve.

By: Beata Rydyger BSc RHN, She Lives Clean

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Food & Drink
Guava

SweatTheStyle_Guava Guavas are a tropical powerhouse of antioxidants. They’re a remarkable source of Vitamin C, a whopping 600% of your recommended daily intake. Vitamin C is a water-soluble vitamin and antioxidant that protects our cells from radical damage via internal and external stressors like emotional stress, strenuous workouts, pollution, and chemicals in our food & beauty products. It strengthens our body’s ability to fight infection and thus, shortens the duration of illness like the common cold and flu. Vitamin C is also needed for healthy collagen building so I consider it a true beauty food that’s great for the skin.

Be sure to eat guava with its skin on as most of the nutrients are in the peel. Enjoy them as a snack or throw into a salad for a touch of sweetness. Of course, eat guavas in moderation. They should be considered a treat since they are high in fructose and not a local food for those living in cooler climates.

By: Beata Rydyger BSc RHN, She Lives Clean

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Food & Drink
Sweet Potato Smoothie

SweatTheStyle_SweetPotatoSmoothie_Ingredients In the spirit of Thanksgiving, I created a deliciously satisfying smoothie that is packed with energizing and beautifying nutrients to keep you on top of your holiday A-game and look good doing it. The Sweet Potato Smoothie is rich in antioxidants like vitamin C and beta-carotene which your body converts into Vitamin A. These antioxidants protect your skin from harmful free radical damage thereby helping to prevent wrinkles and keep the skin moist and youthful. Plus, eating foods rich beta-carotene makes your skin glow a soft golden hue (no tanning bed required!). This smoothie is also packed with plant-based protein for blood sugar stability and long-lasting energy and omega-3 fatty acids which will keep your bowels in check and inflammation at bay. Enjoy a cup as a mid-afternoon snack or as a post-Thanksgiving meal dessert. It literally tastes like ice cream minus the dairy and refined sugar.

SweatTheStyle_SweetPotatoSmoothieIngredients:
Sweet Potato Puree: 1/2 cup
Coconut Milk: 1/2 cup
Hemp Seeds: 3 tbsp
Figs: 2
Water: 1/4 cup, filtered
Banana: 1 frozen
Cinnamon: 1 tsp
Nutmeg: 1/2 tsp
Ice: 3-4 cubes

Instructions:
Add all ingredients to blender and blend until smooth.

By: Beata Rydyger BSc RHN, She Lives Clean

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Food & Drink
Gluten-Free Zucchini Walnut Bread

SweatTheStyle_Zucchini Bread_ingredients The all-star gluten-free seed in this recipe is buckwheat (buckwheat is a seed!) and is loaded with anti-inflammatory vitamins and minerals, easily digestible proteins and fiber for a healthy heart and intestines. The addition of the zucchini boosts your daily recommended intake of vegetables while the walnuts and flax provide a nutty crunch while bursting with omega-3 fatty acids necessary for healthy skin and brain. Going gluten-free doesn’t always mean compromising taste. This bread is a prime example! Top with your favorites like almond butter, mashed avocado or coconut oil and prepare to be deliciously amazed.
SweatTheStyle_ZucchiniBreadIngredents:
Buckwheat flour: 2 cups
Baking powder: 2 tsp
Baking soda: ½ tsp
Eggs: 2 Whole, free range
Zucchini: 1 ¼ cup, grated
Almond milk: 1 cup
Flaxseeds: ½ cup
Walnuts: ½ cup, crushed
Black pepper: 1 tsp
Himalayan pink salt: 1 ½ tsp
Mixed dried mixed herbs: 1 tsp
Sesame seeds, poppy seeds (topping)

Instructions:
Preheat oven to 350*C. In a mixing bowl, combine flour, powder, soda, pepper and salt. In a separate bowl, combine eggs, almond milk and zucchini. Beat well. Combine wet ingredients with dry ingredients. Fold in the walnuts and flaxseeds. Pour mixture into a bread pan and top with sesame seeds and poppy seeds. Bake for 40 minutes. Cool bread on a cooling rack for 30 minutes before serving.

By: Beata Rydyger BSc RHN, She Lives Clean

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Food & Drink
Pomegranate

SweatTheStyle_Pomogranite_2 Pomegranates are fall’s super fruit. They are brim with soluble and insoluble fibers, immune-boosting antioxidants like vitamin C and polyphenols that are responsible for a healthy heart and vibrant, youthful skin.
SweatTheStyle_Pomogranite_SlicedSnack on pomegranate arils straight from the flesh or use as a garnish on top of salads, bowls, and yogurt. During a workout you can add a scoop of pomegranate arils to your water for a natural vitamin and electrolyte boost.

By: Beata Rydyger BSc RHN, She Lives Clean

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Food & Drink
Pumpkin Protein Energy Balls

SweatTheStyle_ProteinPumkinBalls_IngredientsPumpkin is this season’s super squash and eating with the seasons is key for good health and vitality. These bite-sized, no-bake, dairy-free pumpkin treats make for a healthy, blood-sugar balancing snack that will keep mid-afternoon sugar cravings at bay and will fuel your body with the right set of nutrients for long lasting energy. What makes these snacks so filling and satisfying is their impressive protein and fiber content plus they’re rich in powering vitamins and minerals like zinc, iron, chromium (a natural blood sugar stabilizer), B vitamins and immune-boosting, skin-protecting antioxidants like vitamin A and C. Enjoy 1 or 2 balls as a snack or dessert or consume before or after a workout.

SweatTheStyle_PumpkinProteinBalls_SLC Ingredients:
Medjool Dates: 1 cup, pitted (about 10)
Pumpkin seeds: 1/2 cup
Almonds: 1/2 cup
Chia Seeds: 1 tbsp
Flax Seeds: 1 tbsp
Organic Rolled or Steel-Cut Oats: 1 1/2 cup grounded
Pumpkin Puree: 1/2 can
Almond Butter: 1/4 cup
Dark Chocolate Chips (optional): 1/4 cup
Shredded Coconut (optional): 1/4 cup

Instructions
In a food processor, combine the pumpkin seeds, almonds, chia seeds, flaxseeds and oats. Process until all ingredients are grounded up. Transfer mixture to a bowl.
Rinse the food processor and add the medjool dates, pumpkin puree and almond butter. Process until a smooth, creamy consistency is reached.
Add the wet ingredients to the dry ingredients and mix with a wooden spoon until well combined. Fold in the chocolate chips.
Place batter in the fridge for about 30 mins to chill.
Form batter into 1-inch (2.5 cm) balls and roll half of them in shredded coconut, coating balls completely.Transfer to a baking sheet and refrigerate for a few hours or overnight.
Keep chilled, or freeze in an airtight container for a few months (though I guarantee they won’t last that long!).
Enjoy 1 or 2 for a snack or dessert.

By: Beata Rydyger BSc RHN, She Lives Clean

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