It’s time to Detox!!!!!

Post by Olivia Martino, Registered Dietitian and Co-Owner, Nourish Northwest

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It’s safe to say we are now officially in summer!

Here at Nourish Northwest, I lead a seasonal cleanse, also known as a detox.  I love developing the seasonal recipes but I have to say the summer cleanse is my favorite because there are so many fresh fruits and vegetables to use.  This is a great time to start eating lighter, fresher and healthier.

I have two main reasons for doing a cleanse. The main one is that I get to a point in the long winter, where I feel like my eating habits aren’t the healthiest and I need to re-set. I usually feel as though I have been eating out too much, eating too much in general, choosing unhealthy foods too often and drinking a little more than I feel is healthy. Every year that I do this, I learn more about what my body really does or doesn’t need and how I can satisfy cravings and hunger with much less that I usually do.

 

Cooling Summer Zucchini Noodle Salad
Cooling Summer Zucchini Noodle Salad

 

The other reason I have for doing a cleanse is to give my body a chance to eliminate toxins and become more efficient at doing so. Toxins are everywhere. They are present in the air we breathe, the water we drink and the food we eat. Toxins accumulate in our body and can lead to metabolic disturbances, and eventually to serious health concerns, such as chronic fatigue, headaches, inflammatory and autoimmune diseases and cancer. It is the liver’s job to rid the body of these harmful substances and it does so, through a series of reactions. Certain nutrients, such as magnesium, vitamin C, and vitamin B6 are needed for the liver to do its job efficiently, and my cleanse involves eating a lot of foods that are high in those nutrients.

 

Quinoa Tabouleh-packed full of fresh tomatoes and cucumbers
Quinoa Tabouleh-packed full of fresh tomatoes and cucumbers

 

There are many different type of detoxes people do, ranging from complete fasting or water fasting, following the Master Cleanse, or simply choosing to eat “clean” for a couple of weeks. The cleanse that I have done for the past 7 years falls somewhere in the middle of the spectrum of extreme. I am not a proponent of fasting, or the Master Cleanse because these cleanses do not provide your liver with adequate nutrients to do its job. The cleanse I follow is food-based and does not involve supplements. You simply spend the first few days eliminating certain foods from your diet, consume mainly fruits and vegetables for the middle days and then gradually re-introduce the foods back in. It is challenging, but do-able.

Clients have reported feeling more energetic, more clear, less allergy symptoms and some have lost weight.  They have enjoyed introducing more vegetables into their diet and have loved the recipes.  Here are a couple of quotes from some happy detoxers:

“Although this was very difficult at times my whole appetite has changed.  So many of the cravings I had are just really gone and to really give me proof that this way of eating is something my body likes I lost 9 pounds.  Now, I am very aware that much of that is because I have so much I need to loose… but what a great affirmation of a way to approach food.” Blakesley  C.

“Overall, my body seems thrilled with the increase and variety of vegetables and fruit. I’ve maintained my workout schedule and in some ways have been able to push myself harder than ever. I feel strong and healthy.  This experience has altered my lifestyle. I definitely got what I was hoping for.” -Tina

 

Sweet Potato Black Bean Burger- A satisfying, balanced cleanse meal
Sweet Potato Black Bean Burger- A satisfying, balanced cleanse meal

 

I hope you will join our Summer Detox Group, from July 14th-July 25th with a pre-cleanse meeting on July 12th at 4 pm.

Cleanse package includes:
-12 day cleanse schedule
-12 day meal plan of delicious, healthy recipes designed by a dietitian
-Grocery shopping list
-Meal preparation schedule
-Cooking demo with recipes
-Phone/email support
-A pre-cleanse group meeting to ask any questions you have and meet your fellow cleansers.
Cost: $49

Register here and scroll to the start date of July 12th and click sign up.

 

Roasted Chickpeas- A protein packed cleanse snack
Roasted Chickpeas- A protein packed cleanse snack

 

The Arm Challenge

Post by Paula Jahn, Co-owner and Dietitian at Nourish Northwest

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I love all of our group fitness classes at Nourish Northwest. With my 1 year old with me at work most days, I’m lucky to make it to one class a week. Sure, I chase him around, hold him lots, wear him while walking (sometimes up hills)…all those things provide some level of physical fitness. But, for me, that is not enough planned exercise. I need a structured, planned workout to help keep me on track and motivate me the same way group classes used to. Enter the 30 Day Arm Challenge. A few of my nutrition clients have recently asked me about the 30 day fitness challenge trend. I think they are a simple and non-intimidating way to add more strength training to your current workout routine. There are apps and online programs for everything to push ]ups and planks to abs and squats.

Olivia just became a certified personal trainer, and she is a proponent of at-home workouts, especially of the fast, efficient HIIT variety. Even with the Tabata timer app on my phone, I find it hard to plan and actually do a simple 15-20 minute workout at home. This arm challenge gives me a plan; this blog gives me the motivation. I didn’t do before and after pictures (besides the ones below) because my goal is to get stronger, stay accountable, and complete the challenge.

3 exercises, 30 days.
3 exercises, 30 days.

The plan is simple. Day 1 starts with 6 tricep dips, 4 push ups, and 8 mountain climbers. For descriptions of each of these exercises, look here. Since I am an intermediate exerciser, I will do 2 sets of each. By the last day, I will be doing 2 sets of  12 tricep dips, 12 push ups, and 25 mountain climbers. Wish me luck!

Recipe: Sweet Potato Hash

Post by Paula Jahn, Co-owner and Registered Dietitian at Nourish Northwest

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Sweet potatoes are the common ground tuber of the diet world. They are loved by many, vilified by few. Even the Paleo people embrace them as their sweet-starchy fix. Nutritionally superior to the white potato, sweet potatoes are high in vitamin A, manganese, potassium, vitamin B6 and fiber. Eating a bit of fat (any oil or butter) helps the absorption of some of the nutrients, especially vitamin A. My favorite way to prepare them is to bake them in their skins and eat them with a sprinkle of sea salt and a pat of butter. They are also a staple in many soups and stews we make at Nourish Northwest.

Today, I made a hash. It may be my new favorite. When cooked perfectly, the shreds of sweet potato hold their shape but are soft and caramelized. These are the only ingredients you need:

Just 5 simple ingredients.
Just 5 simple ingredients.

It helps if you use the grater attachment on a food processor. Or, you can do it by hand.

Not cheddar
Not cheddar

Chop up the shallot (or onion) and garlic and sauté in coconut oil in a cast iron or other non-stick pan until soft. Stir in the shredded sweet potato and coat with shallot/garlic mixture.

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Crank up the heat to medium high to get some color on those spuds! (Can I call them spuds? Sweet spuds?). Put a lid on the pan and let them steam and get crusty at the same time. After about 5 minutes, turn the sweet potatoes with a spatula and let the other side start to caramelize. Put the lid back on and check for tenderness after 3-5 more minutes.

See those brown bits? That's what you want.
See those brown bits? That’s what you want.

This dish would be excellent as a nest for a fried egg or as a component of a bowl.

 

Sweet Potato Hash

Ingredients

3-4 medium sweet potatoes, shredded or grated, peeled (optional)

2 Tbs coconut oil

1-2 shallots, finely chopped

2 cloves of garlic, minced

1/2 tsp sea salt, to taste

Preparation

1. Heat coconut oil in a large cast iron or non-stick skillet over medium heat. Sauté shallot and garlic until soft, about 2 minutes.

2. Add shredded sweet potatoes and stir to coat in shallot mixture. Add a pinch of salt.

3. Turn heat up to medium-high and put a lid on the pan. Do not stir the potatoes.

4. After about 5 minutes, check to see if the sweet potatoes are starting to brown. If so, flip them with a spatula in sections.

5. Put the lid back on and let them caramelize on the other side for another 3-5 minutes.

6. Check to see if the potatoes are tender but still hold their shape. Put the lid back on if they are not quite tender.

7. Season with salt and serve.

Vegan Snack Solutions

Post by Paula Jahn, Co-owner and Registered Dietitian at Nourish Northwest

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Most of my nutrition clients ask for healthy snack ideas. I always suggest making a mini meal instead of having just one of the three energy-providing nutrients: healthy fat, protein and slowly-digested carbohydrate. This provides sustained energy and helps prevent blood sugar crashes. For example, an apple is a wonderfully healthy food, but it contains almost exclusively carbohydrate; it lacks balance. In order to make it a balanced “mini-meal,” I usually suggest having it with nut butter, cheese, or even a hard boiled egg. For omnivores, cheese and eggs are an easy go-to fat/protein source. Many vegan clients struggle to find balanced snack choices that are not so high in carbohydrate.

Today, I am going to give some vegan snacking suggestions, focusing on the protein component. Plant based sources of protein also have the added benefit of being high in fiber, phytochemicals (anti-oxidants), and often healthy fat. While a piece of fruit and a handful of nuts is a perfectly fine snack, it can get a little tired. Read on for some creative vegan snacking solutions.

 

Legumes

Beans and lentils rein king in the vegan protein world. Most contain about 9 grams per half cup.

 

Oven-Roasted Crispy Chickpeas (Works well with edamame, too!)

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Apricot Energy Balls (see recipe below)

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Hummus and Vegetables

 

Tofu Jerky, purchased or make your own.

 

Nuts and Seeds

These are the other main vegetarian sources of protein. They also boast fiber and healthy fats. A handful of nuts or seeds (about ¼ cup) has ~7-8 grams of protein.

 

Granola Nut Clusters

 

Nut Thin Crackers (dietitian-approved “junk food”)

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Nut and Seed Granola Bars such as Kind or make your own!

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Rosemary Roasted Almonds

 

Apricot Energy Balls

1 15 ounce can chickpeas, rinsed

2 tablespoons tahini

1/2 cup dried unsulfured apricots, chopped

3 sprigs rosemary, stripped from stem and chopped

1-2 tablespoons water (optional, as needed)

Pinch of salt

1. Rinse and peel chickpeas, add to food processor.

2. Process until crumbly/creamy, add tahini and, continue to process.

3. Add apricots and rosemary, blend. Add water as needed to make dough.

4. Form into one inch balls and bake at 350 for 12-15 minutes.

 

Healthy in a Hurry

Post by Olivia Martino, Registered Dietitian and Co-Owner Nourish Northwest

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Paula and I both have a hard time when a client asks for quick, easy recipes.  We see many people that either don’t like to cook or don’t have the time, which can be hard for us to relate to.  We both love to cook and love to experiment with new and sometimes in depth cooking techniques.  We have plenty of time to cook, given that we do this for our career.  While others work 8-12 hours a day as teachers, accountants or real estate agents, we work as professional cooks.  Our office is a kitchen and we have plenty of hours and opportunities to use it.  We recognize that time to cook is an absolute luxury that many people don’t have.   For this reason, we are working more on developing quick, healthy resources and recipes for our clients to use.

For this post, I would like to share some kitchen staples I like to keep around for whipping up quick meals.  When I started using some of these items, I remember feeling like I had failed in some way by not making everything from scratch 100% of the time.  After all, some of these things are simple to make in the kitchen, cost less to make and may have a higher nutrient content if homemade.  But it’s time to get real…. pre-prepared foods are easier, quicker and can be much more nutritious than the alternative of not cooking at all.  So let go of your ideals of doing everything perfect all of the time (or… is that just me?) and make your life a little easier.

 

 

Canned Beans

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Beans are a nutrition powerhouse, full of fiber and protein but they can take between 1 and 2 hours to cook on the stovetop.  Cooking them is not difficult, but it takes time and if you did not pre-plan your bean centered meal, dinner won’t be on the table until 9 pm.  So stock your cupboard with a variety of beans… garbonzos, black beans, pinto, white… grab em all!  I look for brands whose ingredient list contains only the bean and salt.  If you have trouble digesting beans, opt for Eden Organic brand, which cooks the beans with a piece of kombu, making them easier on the belly.

Canned beans have a ton of uses including, tacos, salads, enchiladas, casseroles, bean burgers and soups.

 

 

Partially cooked grains

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Whole grains are always going to be a healthier alternative to their refined counterparts, but same as beans, they can take a long time to cook.  While some of the water soluble nutrients (B vitamins) can be lost in the cooking process, partially cooked grains still contain all the fiber.  Trader Joe’s has a line of 10 minute hearty grains, including barley and farro.  These are great grains for lunch time salads or dinner time pilafs.

 

Pre-cut/Frozen Veggies

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Frozen veggies actually often have a higher nutrient content than fresh from the grocery store.  They are usually flash frozen shortly after harvesting, which locks the nutrients in.  Often the produce that is sitting on your grocer’s shelf has been away from it’s nutrient source for a week or longer while it was transported.  Many stores even offer pre-cut fresh veggies, such as onions, peppers and squash.  The nutrient quality of these may be compromised but they still contain fiber, antioxidants and decent amounts of vitamins and minerals.  Having veggies already chopped can be a really helpful step in getting them on the dinner table.

 

Frozen Veggie/Turkey Burgers

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There are dozens of brands and varieties of veggie burgers to chose from.  My perferences are always changing but one thing that stays the same is that I always have a box of some version in the freezer.  Amy’s California burgers are in fashion for me at the moment.

When choosing a veggie burger I always check that they are actually vegetable based, rather than an ultra-processed soy product.  It’s also nice when they have a protein source in them, like beans or nuts.  These Amy’s ones contain walnuts.  Garden burgers are such a great thing to make when you are really in a pinch for time.  Heat one up, put it on bread or on a bed of greens, top with avocado and you’re ready to eat in less than 10 minutes.

Not a fan of veggie burgers?  Turkey burgers work great, too!

 

Miscellaneous time savers

  • Cans/boxes of soup
  • Bags of mixed greens/pre-chopped kale
  • Steamed beets from Trader Joe’s
  • Pre-cooked lentils from Trader Joe’s
  • Pre-grilled chicken from Trader Joe’s
  • Instant oatmeal
  • Whole grain pancake mix
  • Spice mixtures