How to break bad food habits the easy way

Try “Crowding Out

This concept truly flips the conventional belief about dieting on its head by adding more healthy foods to the diet rather than taking things away. By eating more vegetables, fruits, and other nutrient-dense foods, your cravings for less healthy foods will naturally diminish. There simply isn’t room for junk food and unhealthy overeating when you’re satisfied and nourished by real food!

While most conventional diets are governed by strict rules and deprivation, Integrative Nutrition takes a more gradual path towards helping students and their clients reach a state of balance. Taking small daily steps and focusing on increasing healthy food rather than avoiding indulgences creates a much more positive framework for implementing lasting change.

Here are a few ways you can begin experimenting with crowding out in your own diet:

  1. Drink more water. Sometimes what we experience as cravings or hunger are actually the body’s misunderstood signals of dehydration. Simply increasing your water intake will reduce your desire for other beverages and unhealthy snacks between meals.
  2. Eat the healthiest foods first. When in the midst of holiday festivities that are centered around food consumption, load up your plate with the healthiest options first. If your belly is full of salad and raw veggies, cooked vegetables, and whole grains then you’re far less likely to overconsume the meats, starches, and desserts.
  3. Plan ahead. Whether it’s for the holidays or just a regular workweek, planning what you’ll eat in advance will greatly help you implement crowding out into your lifestyle. Perhaps this means brining a healthy dish to share for the holidays, or packing carrot sticks and healthy dinner leftovers to eat at work the next day. If you plan ahead, you’re more likely to stay satisfied with the good stuff and avoid having to consume less healthy alternatives due to a lack of options.

The great thing about crowding out is that it doesn’t have to mean going without your favorite foods. The holidays, after all, are a time to enjoy the company of your loved ones and sometimes that involves a little indulgence. 

Source: integrativenutrition.com

My Go-To Green Smoothie Recipe

Healthy Diet, Recipes | November 21, 2015 | By

Green smoothies are easy and quick to make. The only equipment you need is a blender. Also smoothies are much healthier than fruit or vegetable juices. When juices are extracted, you get vitamins and minerals but no fiber. However, smoothies are made using the whole fruit and vegetable, so you get all the fiber in your drink. Green smoothies offer whole food nutrition. The amount of vitamins you’ll get depends on the fruits and vegetables you choose for the smoothie. However, most fruits and vegetables are high in vitamins A and C. Guava is also high in folate, while avocados provide high amounts of potassium and magnesium. If you have kids, smoothies are a great way to incorporate veggies without them realizing it.  Although most people like fruit, many have trouble getting their daily requirement of veggies. When you make a green smoothie, the taste of the greens is hidden by the taste of the fruit, so you don’t even notice the veggies are there.

Go-To Green Smoothie
Serves 2
My go-to green smoothie. The healthiest fast food!
Write a review
Print
Prep Time
5 min
Total Time
6 min
Prep Time
5 min
Total Time
6 min
341 calories
74 g
0 g
4 g
8 g
1 g
529 g
285 g
6 g
0 g
2 g
Nutrition Facts
Serving Size
529g
Servings
2
Amount Per Serving
Calories 341
Calories from Fat 32
% Daily Value *
Total Fat 4g
6%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 285mg
12%
Total Carbohydrates 74g
25%
Dietary Fiber 11g
45%
Sugars 6g
Protein 8g
Vitamin A
72%
Vitamin C
336%
Calcium
16%
Iron
16%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 cups of coconut water
  2. 2 cups of fresh or frozen organic fruit
  3. 2 cups of fresh or frozen organic spinach
  4. 2 tablespoons of chia seeds
Instructions
  1. Place all the ingredients in a blender and blend until smooth. Pour and enjoy! Serves 2.
Notes
  1. This basic recipe is ideal for green smoothie novices. The same formula can be used for any fruits or greens to make a delicious smoothie every time.
Adapted from vegkitchen.com
beta
calories
341
fat
4g
protein
8g
carbs
74g
more
Adapted from vegkitchen.com
Live Well High Vibe Style http://www.livewellhighvibestyle.com/

Delicious and Detoxifying Cilantro Pesto

Recipes, Superfoods | November 15, 2015 | By

Cilantro is the leaf of the young coriander plant, an herb in the parsley family, similar to anise. Commonly found in Mexican dishes and salsas, it is sometimes referred to as the Mexican parsley.

Cilantro Pesto
Serves 4
Cilantro Pesto - A Delicious Detox
Write a review
Print
Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
490 calories
9 g
0 g
50 g
5 g
6 g
90 g
11 g
1 g
0 g
42 g
Nutrition Facts
Serving Size
90g
Servings
4
Amount Per Serving
Calories 490
Calories from Fat 437
% Daily Value *
Total Fat 50g
77%
Saturated Fat 6g
29%
Trans Fat 0g
Polyunsaturated Fat 31g
Monounsaturated Fat 11g
Cholesterol 0mg
0%
Sodium 11mg
0%
Total Carbohydrates 9g
3%
Dietary Fiber 3g
13%
Sugars 1g
Protein 5g
Vitamin A
11%
Vitamin C
12%
Calcium
4%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 4 cloves garlic
  2. 1/3 cup Brazil nuts (selenium source)
  3. 1/3 cup sunflower seeds (cysteine source)
  4. 1/3 cup pumpkin seeds (zinc, magnsium sources)
  5. 2 cups packed fresh cilantro (coriander, Chinese parsley) (Vitamin A source)
  6. 2/3 cup flaxseed oil
  7. 4 tablespoons lemon juice (Vitamin C source)
  8. 2 tsp. Dulse powder
  9. Bragg’s Liquid Aminos™
Instructions
  1. Process the cilantro and flaxseed oil in a blender until the cilantro is chopped. Add the garlic, nuts, and seeds, dulse and lemon juice and mix until the mixture is finely blended into a paste. Add a squirt of Bragg’s Liquid Aminos to taste and blend again. Store in dark glass jars if possible. It freezes well, so purchase cilantro in season and fill enough jars to last through the year.
beta
calories
490
fat
50g
protein
5g
carbs
9g
more
Live Well High Vibe Style http://www.livewellhighvibestyle.com/

This pesto is easy to make, cleanses the body of heavy metals, and is delicious!  The author claims that taking two teaspoons of this cilantro pesto each day for three weeks increases the expulsion of mercury, lead, and aluminum in the urine, effectively removing these metals from the body.  

Cilantro pesto is delicious and versatile. This makes a savory dip for chips, crackers and vegetables.  You can also toss with pasta or spiralized zucchini noodles.

When Is Cilantro Available?

Year round, though more abundant in early spring and Summer. 

How To Store Cilantro

Wash and wrap the cilantro in a  paper towel and then place it in a plastic bag.  Keep refrigerated as warm temperatures will cause it to wilt.

Growing Cilantro 

Check out this tutorial from Sunset Magazine