Tag Archive for: nutrition consultant

6 Plant-Based Dips

Are you ready to be part of the growing plant based foods movement?   If you haven’t tried these 6 plant based dips and toppings, we  recommend giving these a try. I keep a few on hand for last minute guests.
Love dip, but don’t love the dairy or eggs that are often in them? Dig into these velvety plant-based spreads, sauces and schmears made without animal products.

Kite Hill Plain Cream Cheese Style Spread

Use this almond-based spread as a vegan base for dip recipes that call for cream cheese, such as spinach-artichoke dip. Made with cultures, salt and vinegar, Kite Hill’s version is tangy, smooth and fantastic for bagels and cooking alike.

 

 

The Honest Stand Cheddar Style Dip

Who knew? When they’re blended, potatoes, carrots, onions and cashews transform into a creamy, low-calorie dip that’s a dead-ringer for cheese sauce. Pour over cooked macaroni for a dairy-free meal, or heat and serve with mini pretzel bites for a cholesterol-free, ballpark-perfect nosh.

 

 

Let Thy Food Hatch Valley Queso

Ingredients like Hatch green chiles, lime juice, garlic and hickory smoke infuse this cashew-based sauce with Southwestern flavors. Scoop with tortilla chips, or drizzle this paleo-friendly sauce over burritos, tacos, beans and rice, and more.

 

 

La Onda Almond Dip & Spread Roasted Garlic

A goes-with-anything dip made with blended raw almonds, grapeseed oil, lemon juice, gluten-free tamari sauce, nutritional yeast, garlic and spices—that’s it! Swap in La Onda’s spread instead of mayo for a seriously delicious sandwich.

 

 

Good Lovin’ Dip Chipotle Chili

Tired of plain ol’ hummus? This thick vegan dip contains nuts and seeds such as almonds, cashews and pepitas to impart creamy texture and protein-dense nutrition. Nutritional yeast, coconut aminos, garlic and mushroom powder add umami flavor.

 

 

Daiya Strawberry Cream Cheeze Style Spread

Place this slightly sweet, strawberry-flavored dip on the brunch table, and watch it disappear one fruit slice at a time. Like all Daiya’s products, this one is totally vegan and soy free, made with coconut oil, tapioca and potato starch, pea protein, non-GMO safflower oil, and more.

 

 

Author Credit: Jenna Blumenfeld

Art Credit: New Hope Network

This post (or portions of this post) was provided by New Hope Network. I am a member of the New Hope Influencer Co-op, a network of health and wellness bloggers committed to spreading more health to more people.

newhope.com                                                                                                                                  newhopeinfluencers.com

DISCLAIMER–The views and opinions expressed here are based solely on personal experience, research and my interactions other professionals in the field of health and wellness. This article is not a diagnose, or medically based advise. Your experiences and sentiments may differ from my own. If you are suffering from any serious medical condition, you should consult your doctor or naturopath for a diagnosis.

 

 

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Is your spice cabinet out of control

Are you are you feeling like your spice cabinet out of control? Do you have bottles, zip bags and boxes of spices haphazardly strewn inside your cabinet space?

Lots of folks only clean out their spice cabinet when moving, or when they run out of room.
If you didn’t know this already, spices don’t last forever. Since they’re usually one of the more expensive pantry items, it’s really worth taking the time to inventory what you have to be sure you use them before they’re bad.

Here’s how to do it! Use this guide on how to take stock of what you have, figure out what to keep or throw out, and how to put your spice cabinet back together.

Throw Out the Old Spices
Unlike fresh food, spices don’t actually spoil or go bad. What does happen, though, is that they lose flavor and potency over time. Old spices won’t season your dishes in the same way and can add disagreeable, flat flavors.

Dependent on the type of spice and what form it is in, shelf lives do differ:
Ground Spices – 1 year
Whole Spices – 1-2 years
Dried, Leafy Herbs – 6 mos. to 1-year tops
If you are unsure of how long you’ve had the spices, and can’t find an expiration date, use your senses. Ask yourself, does the spice in question still have a strong scent? Does it have the beautiful deep color that it once did? Grab a pinch, does the fragrance of scent come up when you rub it between your fingers? If the answers are no, then it’s time to dump and replace it!

Clean and Reuse
Once you’ve tossed out the old spices, you may want to keep the bottles — I sometimes reuse them for homemade spice blends, dried orange, lime or lemon peels or keeping thumb tacks, screws, buttons or other tiny household items. Just make sure the cleaned bottles are totally dry before reusing

Consolidate
If you have more than one of the same spice that’s already open, merge them together to save space.

Expiring Soon
Take a dive in to check those expiration dates moving the ones that are just about finished or expiring to the front. From here on out, when you bring new spices home, grab a permanent marker and note the expiration date , big and bold where you can’t miss it.

Where to Store your Spices
Resist the urge to store your spices near your stove, atop the oven or on your window sill. Your spices will hold up much longer when stored in airtight containers, away from heat and light. My favorite place to store spices is in a cabinet or drawer within reach of my prep area.

Your Spice Staples
There are several spices I always have on hand. These are the ones that are often in recipes.

I would be remiss if I didn’t mention My Sage Gourmet’s collection of Artisan blends. Most of the seasoning ingredients that makeup our blends, come from my own garden. I grow, harvest and hand- blend each of my tried and true combinations with a few locally unobtainable exceptions. My Sage Gourmet blends are here to help you create unique, delicious healthy, easily. Dishes with ease.

I love to cook-a lot which means I am always cooking up new blends based on mine and my clients tastes and experimentation-It is so exciting to create something bold and new.

Beyond My Sage Gourmet blends, these are the spices I have on hand much all the time:

Cumin – Buy it in seed or powder form. It is a typical ingredient in many spice blends, such as curry powder. Cumin is a staple spice in many cuisines, especially Mexican, Indian, African, and Asian.

Bay Leaves are best whole and dried and can be ground down easily. They may seem like a spice that is easy to forget about, but they are a silent, nuanced enhancer of yumminess. My two favorite ways to use are roasted whole chicken and soups.

Black Peppercorns – Fresh is Best. I like these best when purchased whole. Invest in a pepper grinder!

Cinnamon-baking for sure but also instead spicy dishes, like a cinnamon-lemon chicken.

Coriander Seed is a whole spice or ground make an excellent addition to beef goulash, curry, fish and grains. Adds just a little sweetness to food.

Red Pepper Flakes are a must have for any spice rack, as they heat up sauces, add an extra pop to pizza, and taste delish in many types of stews and soups.

Smoked Paprika (Sweet) is another essential, as the depth of its flavor does a lot for everything it is added to. Generally, when a recipe calls for Paprika, Sweet is what they are referring. Sprinkle on deviled eggs, chicken or pork for starters. I found this great recipe by Jamie Oliver.

Nutmeg works like magic for many vegetables and tastes wonderful in savory foods, like grains, pork and even eggs. I add a bit to my whole grain pancakes along with orange peel for extra flair. I prefer shaving from the whole nut using a fine metal cheese grater.

Basil is another herb that makes itself known in Italian cuisine, though it does also come up in French cooking as well. I keep a jar on hand at all times. Super easy to grow but since the summer heat causes it to bolt too fast. I just can’t grow it year-round.

Rosemary is unlike most other spices because it doesn’t lose much flavor as it cooks. This is a spice that is unique in its ability to be added to a dish early on.
Cayenne Pepper is excellent for Cajun or Southern United States inspired dishes. Cayenne pepper gives a nice spiciness to many dishes.

Ground Cloves are excellent with meats and add a lot to holiday baking. They are also delicious with fruit and in marinades.

Turmeric is found in a lot of different curry powders and gives a nice yellow glow to many foods. TA hot trend right now due to all the health benefits.

Cardamom Powder intensifies both savory and sweet flavors. It is light and floral with notes of citrus.

Allspice Powder was historically used to preserve and flavor meat. It is warm while also maintaining a slight pungency.

Ginger Root Powder is present in a lot of Asian cuisines. It gives a distinct heat and flavor to every dish.

Sage is popular in England and in Greece. This herb is mostly popular in America for stuffing during the holidays, but we think it is an essential spice because it does so much for fatty meats. It tastes excellent with things like veal or lamb.

 

Of course, a spice list aimed at helping someone get their spices in order wouldn’t be complete without My Sage Gourmet’s spice blends.

Savory Spring blend combines just the right amount of savory to show off any spring recipe. We cannot do without it. Delicious on beef, chicken, pork, fish or grilled vegetables. Mix it into a dipping sauce or dressing or add to your favorite grain.

Summer Garden Blend- Classic summer flavor anytime. Best on veggies, fish, poultry and pork.
Get the summer feels at any time of the year!

Oven Roasted Garlic- Come on, need I say more! Our most popular blend. It is our famously tried and true blend. We add it to many dishes for that savory, familiar taste but without the bulk that garlic cloves add to a dish. Garlic mashed potatoes-Hello!

Tuscan Herb Rub- Try it on boneless, skinless chicken, salmon steaks, lamb or in your next marinara sauce.

Herbs and Coffee Rub-This aromatic and versatile blend can be used as a cooking ingredient, a classic rub or for additional seasoning at the table.

Chili Lime Rub – This spicy salt blend adds a zesty kick to your favorite dishes. An essential addition to any pantry. Delicious on chicken, pork, fish or grilled vegetables. Great with guacamole, or add a pinch to your salad dressing for that wow factor.

Herbs De Provence Sea Salt- Celebrating the signature flavors of France, this aromatic seasoning is an essential addition to any pantry. Our versatile blend can be used as an ingredient in cooking, or to season foods at the table.

Maple Seasoned Black Pepper– The perfect seasoning for any kind of meat, poultry or fish. A delicious addition to egg dishes, soups or stews. Try it on butternut squash, sweet potatoes or asparagus.

Southwest Seasoning– A delicious addition to any shrimp, fish, pork or poultry dish. Use it to spice up your tacos, quesadillas or Spanish rice. Or add a pinch to your eggs, soups or stews. We like to rub it into our chicken before it hits the grill.


Summer Sale Happening Now!
20% off our most sought after seasoning blends!
Plus Free Shipping on all orders over 50.00!
Use coupon code MYSAGESUMMER at check out
Hurry ends August 30!

Now that you know what you have in your spice drawer and where everything is, it’s time to get cooking! If there’s a certain blend of spices that you make often, save some time by making a big batch so you don’t have to measure out multiple spices each time. If you feel like you should use spices more often, keep small bowls of your favorites out on the counter as reminders.

Do you have any spice storage tips to share?

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Going gluten free as a senior

  While learning to live a gluten-free lifestyle can be daunting to anyone, it provides unique challenges to seniors over age 65.

As awareness of gluten issues grow, more and more people – including seniors – are being diagnosed with celiac disease and gluten allergies. While learning to live a gluten-free lifestyle can be daunting to anyone, it provides unique challenges to seniors over age 65.

Here, we address some challenges seniors going gluten-free may grapple with.

 

 

 

 

 

Getting diagnosed with a gluten sensitivity

Once considered a disease that affects mainly children, doctors now know that gluten issues can affect anyone at any age. But for older people who may be grappling with other health issues, getting a proper diagnosis can be tricky because the symptoms mimic those of a number of other ailments.

To get a proper diagnosis, you’ll want to first rule out celiac disease, an auto-immune disorder caused by gluten that attacks the small intestines. Celiac affects 1 percent of Americans, says Lola O’Rourke, the education supervisor at The Gluten Intolerance Group of North America. That translates to about 400,000 adults over age 60.

A celiac screening test is a simple blood test and the key to this test is to get screened before you take gluten out of your diet, says O’Rourke. Otherwise, “you’re going to have a potential false negative.”

If you don’t have celiac, the next step is to test yourself for “non-celiac gluten sensitivity,” which affects about 18 million Americans, or six times the number of those who have celiac, according to the Beyond Celiac website.

“There isn’t a test for non-celiac gluten sensitivity. The only way to know if you have it is to give up gluten for several weeks and then binge on it. If you feel really bad, then you probably have it,” says Jane Anderson, a medical journalist who writes about the gluten-free lifestyle for Verywell.com and who has been gluten-free since 2003.

The good news is most gluten issues can be managed with diet alone, and the growing awareness of the gluten-free lifestyle means living gluten-free has never been easier.

 

Dining out

Many restaurants these days have gluten-free options labeled on their menus, making dining out for gluten-free seniors much easier.

Here are some tips:

  • Call ahead to find out if a restaurant has a gluten-free menu or gluten-free options
  • Inform your waiter that you are gluten-free, not by choice, but because of serious health reasons
  • Speak to the chef and ask for menu accommodations or recommendations

“The beauty is now if you say, ‘I’m gluten-free,’ you don’t get a blank stare, you get, ‘oh yeah, my mother or my aunt is gluten-free,’” says Anderson, who has written many articles for Verywell on dining out.

 

 

 

 

 

 

 

Gluten-free eating at home

 

Dining at home is always a gluten-free person’s best option. You don’t have to worry about cross-contamination on a cutting board or someone adding a dash of flour as a sauce thickener.

But while there are a ton of gluten-free labeled processed foods (no need to give up beer, bread, crackers or even cereal), seniors should consider sticking to the basics, such as: dairy, fresh fruits, meats and veggies.

Why? Because for seniors, “your caloric needs go down, but your need for nutrients goes up,” says O’Rourke, who is also a registered dietician. Processed foods, even the gluten-free ones, can be unhealthy.

What’s more, there’s no reason a gluten-free lifestyle should be limiting.

“We encourage people to really explore ethnic cuisines. There’s a whole world of Asian, Indian and Mexican cuisines that don’t rely on gluten-filled ingredients at all,” says O’Rourke.

To learn more about gluten-free food options, see “What Can I Eat” from the Celiac Disease Foundation.

 

 

Grocery shopping

Anyone on a gluten-free diet needs to become an expert label reader because many foods contain gluten, especially processed ones.

“The biggest issue is learning where to look for gluten. You can’t just say, ‘I’m going to give up bread and cookies.’ It’s nowhere near the only gluten in everything,” says O’Rourke.

 

 

 

 

 

 

 

 

 

Here are some tips to follow when reading labels, according to Celiac.org:

  • Check for obvious glutens: barley, brewer’s yeast, malt, oats, rye, soy, wheat.
  • “Wheat-free” does not necessarily mean “gluten-free.” When in doubt, go without.
  • You can generally trust the “gluten-free” label because the FDA regulates gluten in food.

 

 

Prescription medications, supplements and vitamins with gluten  

Seniors with a gluten intolerance need to be careful managing over-the-counter and prescription meds, many of which contain gluten in their

binding agents.

Both Anderson and O’Rourke recommend seniors make friends with their pharmacist. The pharmacist can check if your meds contain gluten and help find an alternative for those that do. Because binders can change in a prescription, you should have the pharmacist check every prescription with every refill.

Anderson also adds that “it’s easy to do supplements because a lot of them are gluten-free and the companies want you to know it,” says Anderson, who orders her own supplements on Amazon and finds that many companies label their products “gluten-free.”

She does caution, however, that “it’s unusual, but not unheard of, to find a supplement that has gluten.”

Learn more at Celiac.org and Glutenfreedrugs.com, a searchable prescription and over-the-counter database that is managed by a pharmacist.

 

Searching for gluten-free senior living

One of the biggest problems gluten-free seniors face is finding an assisted living or long-term care community that can accommodate their specific dietary needs.

Communities that provide long-term care must provide a diet prescribed by a doctor, but assisted living and retirement facilities do not, Ronni Alicea, a dietician specializing in gluten-free diets in healthcare facilities, said to the Gluten-Free & More website.

Still, more and more residences are adopting gluten-free menu options. Grandview Terrace in Sun City West, Arizona, and GenCare Lifestyle communities in Arizona and Washington are all gluten-free certified.

Not all seniors can afford or want to move far away to a community that specialize in their needs. So how to find a place that can work with you? You can start by researching residences and setting up appointments.

 

“You have to talk to the people in charge of the food – the dining coordinator or dietitian or the staff on consult,” says Anderson, who recommends that you “don’t just ask, ‘can you do gluten-free.’” Instead, ask them to walk you through a week’s worth of menus.

Also ask to speak to other gluten-free residents who can tell you straight out if the food is good, if the community really sticks to a GF menu and if there is variety and a lot of options so you won’t get bored.

 

This article originally appeared on aplaceformom.com.

Author: Julyne Derrick

https://goo.gl/rMG84n

DISCLAIMER–The views and opinions expressed here are based solely on personal experience, research and my interactions other professionals in the field of health and wellness. This article is not a diagnose, or medically based advise. Your experiences and sentiments may differ from my own. If you are suffering from any serious medical condition, you should consult your doctor or naturopath for a diagnosis.

 

 

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IT’S GIVEAWAY TIME

Spring Giveaway! 

My Sage Gourmet and The Swag have teamed up for a Spring Giveaway.

To Enter- Head over to Instagram, find @mysagegourmet   and simply follow the rules to enter

 

THE RULES:

Follow @mysagegourmet and @theswagusa and tag a friend.

Enter as many times as you’d like to increase your chances.

A set of winners (tagger and tagee) will be picked by our team.

Contest ends on the first day of Spring-March 20 @ 12:00pm PST

 

 

What’s up for grabs

Each Winner will receive The Swag Bundle includes each of the Swag Produce Bags (Small, Long & Large) and The Grocery Shopping Bag.

Winners must live in the U.S. and be 18 years or older to enter.  This giveaway is not associated with Instagram.

Please visit the http://www.theswagusa.com to learn all about this incredible product line.

 

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Starve a Fever, Feed a Cold?

If you’re not quite sure how this saying goes, no worries: Starving is definitely not the right solution.

When your food consists of a nourishing diet, your body responds in kind. Foods that are nutrient dense assist in fighting infections and may reduce and prevent illness. Let’s get to know the best sources.
Antioxidants
These can help keep your immune system strong. Antioxidants, which include beta carotene and vitamins C and E, are essential nutrients and can help keep your immune system strong. They help protect your body on the inside. One way they do that is to target “free radicals,” which are molecules that can harm things including cell membranes. By taking away their destructive power, antioxidants may help you stay healthy or bounce back faster if you do get sick.
The best way to include them in your diet is to eat more fruits and vegetables. If you cook them, use as little liquid as possible to keep the nutrients in the food.

Foods rich in beta carotene and other carotenoids include:
Apricots
Asparagus
Beef liver
Beets
Broccoli
Cantaloupe
Carrots
Corn
Dark Chocolate-yes you read that correctly 
Guava
Kale
Mango
Mustard and collard greens
Nectarines
Peaches
Pink grapefruit
Squash
Sweet potato
Tangerines
Tomatoes
Watermelon
Bioflavonoids

Foods rich in bioflavonoids may also help you stay in tip top health. Research shows that these key nutrients help to boost immune system activation. These natural substances accompany vitamin C in plants and act as an antioxidant.
Food sources: You can find bioflavonoids in the pulp and pith in the center of citrus fruits, green peppers, lemons, limes, oranges, cherries, and grapes.

Foods rich in vitamin C
Fruits and vegetables are the best sources of vitamin C. Citrus fruits, tomatoes and tomato juice, and potatoes are major contributors of vitamin C to the American diet. Other good food sources include red and green peppers, kiwifruit, broccoli, strawberries, Brussels sprouts, and cantaloupe. Although vitamin C is not naturally present in grains, it is added to some fortified breakfast cereals.
Getting plenty of C may be especially important for pregnant moms and infants.
Recent studies in Seoul, South Korea, reported higher birth weights among babies born to mothers with high vitamin C levels. Further, the European Journal of Clinical Nutrition suggests that vitamin C in breast milk may reduce the risk of allergic dermatitis in predisposed infants.

Fruits with the highest sources of vitamin C include:
Berries-Strawberries, raspberries, blackberries, gooseberries, blueberries, cranberries
Broccoli, Brussels sprouts,
Cantaloupe, Cauliflower and Citrus fruits and juices, such as orange and grapefruit
Kiwi fruit
Mango
Papaya and Pineapple
Potatoes
Watermelon
Spinach, Cabbage and Turnip greens
Tomatoes and tomato juice
Winter squash
Vegetables with the highest sources of vitamin C include: Green and red peppers

Cooking vitamin C-rich foods or storing them for a long period of time can reduce the vitamin C content. Microwaving and steaming vitamin C-rich foods may reduce cooking losses. The best food sources of vitamin C are uncooked or raw fruits and vegetables. Fortunately, many of the best food sources of vitamin C, such as fruits and vegetables, are usually consumed raw. Consuming five varied servings of fruits and vegetables a day can provide more than 200 mg of vitamin C.

How Much You Need
The current recommended daily intake for men is 90 mg and for women it is 75 mg. “Don’t waste your money on mega-doses of vitamin C,” says Higdon. A National Institutes of Health study showed that the body can only absorb a maximum of about 400 milligrams a day; more than that simply washes out of the system (the upper tolerable limit for vitamin C has been set at 2,000 milligrams per day). Follow the latest advice to eat between five and nine servings of fruits and vegetables a day and chances are you’ll get all you need—especially if you choose several foods high in C.

Phytochemicals and Glutathione
Phytochemicals Glutathione are found in plants and fruits, A diet that includes a variety of grains, fruits, and non-starchy vegetables are a great choice.

Foods rich in Phytochemicals include :
• Apples
• Apricots
• Broccoli
• Brussels sprouts
• Cabbage
• Carrots
• Cauliflower
• Fresh Garlic
• Legumes
• Onions
• Sweet potatoes
• Yams
• Tomatoes.

Protein
Protein is essential for building and repairing tissue, and for fighting infection.

Choose protein sources that are nutrient-rich and lower in saturated fat and calories, such as:
• Canned Tuna (I recommend Safe Catch) https://safecatch.com/
• Lean, organic, grass-fed beef meats
• Seafood-click before you pick-http://www.seafoodwatch.org/
• Beans
• Soy
• Cottage cheese
• Nut butters
• Eggs-organic, range free, no antibiotics
• Sweet Potato
• Lentils
• Quinoa
• Broccoli, Spinach and other leafy greens
• Nuts and seeds. Especially pumpkin seeds with over 9 gr. Per serving
Remember variety is King! Choose different protein sources to get the best of all sources.

Good ole Chicken Soup
Chicken soup appears to help fight colds in at least two research studies. It helps clear nasal congestion as well as thin mucus so you can better cough it up. Also, research shows it may have a mild anti-inflammatory effect that can help ease cold symptoms.

Time for Tea
Drinking hot tea is another great old home remedy. Hot tea helps to thin mucus and ensure proper hydration of the body. Green and black teas are filled with flavonoids, which are potent antioxidants.

The Bottom Line-
Keep meals and snacks on the lighter side. Paying attention to you’re the messages your body is sending.
Stay Hydrated!
Steer clear of sugar, especially processed sugar. Not only is sugar not helping you get and stay better but it could actually make you much sicker, lowering your resistance and potentially attracting a secondary infection like bronchitis or pneumonia. Stay Home- going out in public is harming not only your health but the health of others, and it could lengthen your illness.
Finally, get Lots of Rest.
None of these things will absolutely keep you from getting that dreaded bug but stacking the deck in your favorite and taking care of yourself most certainly are the best methods for your overall health and wellness.

DISCLAIMER–The views and opinions expressed here are based solely on personal experience, research and my interactions other professionals in the field of health and wellness. This article is not a diagnose, or medically based advise. Your experiences and sentiments may differ from my own. If you are suffering from any serious medical condition, you should consult your doctor or naturopath for a diagnosis.

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