Turbot-Fish!

9:02 PM Remy Maguire - Manifest the Best 0 Comments

We were wondering through Whole Foods on Sunday for an afternoon adventure and picking up stuff for a week of homemade dinners. Trying to have fish or some seafood a couple times a week we gazed at the filets of halibut and bawked at the price. Geewhiz! A lovely white fish was on sale and it's name was Turbot. Turbot. Like robot? Or Turbot like kickboxing? Neither one of us or the fish man was sure but we took some home. Apparently this line caught white fish cooks like halibut for half the price and is mild enough to rock out in a taco. Here's what I did with the contents of our fridge and pantry.

Greek Baked Turbot served with wilted beet greens and roasted yellow beets.

Serves about 4 (I made half as much for the two of us)

Ingredients:

4 (6 oz each) turbot fillets
1 can (18 oz) cannellini beans, rinsed and drained
2 teaspoons lemon juice
1 garlic clove, minced
1 medium onion, chopped
1/2 teaspoon dried oregano leaves
1 tablespoon olive oil
1 cup chopped fresh parsley
4 plum tomatoes, chopped
Salt and ground black pepper to taste
How to cook Greek Baked Turbot Fillets:
Preheat oven 400 degrees F.
Combine oil, onions, garlic, oregano leaves, and 1 teaspoon of lemon juice.
Cook over medium heat, stirring frequently, 5 minutes or until onions are soft.
Add a little water if necessary to prevent sticking.
Move to tin foil.
Add beans, parsley, salt and pepper.
Place the turbot fillets on top.
Cover and bake for 20 minutes or until fish flakes easily with a fork.
Sprinkle the Greek Baked Turbot Fillets with tomatoes and 1 teaspoon of lemon juice.
Notes:

The Greek Baked Turbot Fillets is a very affordable dish. Delicious, simple, and easy recipe. Can be ready in 30 minutes.

Feel free to use cod, haddock, flounder or yellow pike instead of turbot.

We LOVED this!

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Action Plan 2012 - Day 12 (Journal Entry)

6:11 PM Remy Maguire - Manifest the Best 1 Comments

What an especially wonderful Wednesday!

Always wicked long days at work I had a yoga and dinner date to look forward to in the evening.

J. and I signed up for a month of unlimited hot yoga and the instructor recommended we didn't wait too long between classes or it would be harder on our bodies to acclimate each time. So, I skipped my usual mid-week Spin class to sweat on the mat instead. Tough for me to miss a day of cardio. But, it's just a month and I know change is important for progress in fitness. I just love to spin!

Hot yoga - Round TWO. Hmm, I think I might love this too! We pushed and pulled ourselves in all sorts of poses, challenging mind and body to stick with it, stick to it, stay in the room. Wow. What an amazing feeling.

Hot, sweaty and all blissed out J. and I strolled Alberta Street until our bellies relaxed and groaned for feeding. We couldn't get a table at my favorite Thai place so we went to the upstairs bar and found ourselves the only guests mind two other friends chatting on the couches. Fun! Mango, lime and rose water concoctions sounded like very appropriate apres Bikram beverages. And vodka is clear, like water. Hydrating and happy we shared four delicious dishes and finished every one. Great food, great company and another fun new fitness experience made for a truly wonderful Wednesday.

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Action Plan 2012 - Day 11 (Journal Entry)

5:58 PM Remy Maguire - Manifest the Best 0 Comments

Busy work day.

Dinner at home alone. A. out at a work event. I enjoy these rare evenings and get excited about what I'll whip up for myself. I think it's fun to settle in at the table and enjoy a meal all by myself sometimes. I'll light the candles and turn on the T.V. We don't usually have the television on while we eat - so it's a little treat that reminds me of my single days.

That open bottle! I know it's there. I avoid it until after dinner. Then I pour a glass. I take two sips and pour it back. Turning the hot water on for a bedtime tea I get in jammies and call it a night.

Go me.

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Action Plan 2012 - Day 10 (Journal Entry)

5:53 PM Remy Maguire - Manifest the Best 0 Comments

Did I forget to mention the wine last night. Maybe I left it out so you'd think better of me. Well, I can't tell a lie. In fact, as I recall it was quite a moment. I called A. on my way home from Spin surging from the amazing energy after class and proclaimed, "I feel GREAT! Grab me a bottle of white wine!"

Will power is fading.

I did measure the glasses and stuck to two 5oz pours. It satisfied. I enjoyed watching my favorite T.V. show feeling like a normal person. Not some crazy freak on a detox, wink.

Alas, now there's an open bottle in the fridge. Dangerous.

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Action Plan 2012 - Day 9 (Journal Entry)

2:47 PM Remy Maguire - Manifest the Best 0 Comments

Fish is back! And beans. And for me eggs and poultry. These things my not be officially official okayed by the Action Plan but, whatever. Adaptation is the secret to life:)

I was pumped to wake up this morning and make my beloved old egg and veggie omelette. Yum.

Jam packed schedule meant no time for breakfast at work. My go-to homemade protein bars didn't get made this weekend so I was stuck eating a package version.

Craved carbs at lunch time and snuck a piece of A.s sandwich bread. I took a bite and put it back. I felt guilty!

Made a quick and simply seafood stew for lunch and enjoyed a veggie and fruit smoothie for an afternoon snack before working out.

There it is! My energy is BACK! Kick butt spin class.

Dinner was incredible too, thank you very much!

Here's what we had. I couldn't pass up the chance for a meaty burger so I also flattened out some lean ground turkey into 4oz patties and topping the shroom with some real meat! Devoured.


Portabella Mushroom Burger with Sweet Potato Fries
Serves 4

Portabella Burger

4 portabella mushroom caps, stems removed

¼ cup balsamic vinegar

2 Tbsp extra-virgin olive oil

1 tsp torn fresh basil

1 tsp dried oregano

2 cloves garlic, minced

Sliced red onion, for garnish

1. Place the mushroom caps stem-side down in a shallow dish.

2. In a small bowl, whisk together vinegar, 1 Tbsp oil, basil, oregano, and garlic. Pour over mushrooms. Marinate for 10 minutes, turning twice.

3. Heat remaining oil in a large pan over medium heat. Cook mushrooms, frequently brushing with marinade, 5 to 8 minutes per side, or until tender. Top with red onion.

Sweet Potato Fries

2 to 3 large sweet potatoes, peeled and sliced into strips

3 cloves garlic, chopped

¼ cup chopped fresh parsley

¼ cup pumpkin seeds

2 Tbsp dried oregano

2 Tbsp paprika

1 tsp cayenne pepper

2 Tbsp coconut oil, melted (or extra-virgin olive oil)

1. Preheat oven to 350F.

2. In a large bowl, combine sweet potatoes with garlic, parsley, pumpkin seeds, oregano, and spices. Toss with oil.

3. Arrange on a lightly oiled rimmed baking sheet and bake until tender and golden, 30 to 40 minutes. Serve with the burgers.

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Action Plan 2012 - Day 8 (Journal Entry)

2:37 PM Remy Maguire - Manifest the Best 0 Comments

What a wonderfully cleansing day!!

Breaking out of the mold today and combating the Sunday blahs with ACTION and a change in routine.

So good for us.

Woke up early to try a new indoor cycle class with Andrew. We worked hard and had a great time. Starting the morning off sweating and listening to heart pumping music is invigorating!

Next, off the OMSI with a friend to check out the Body World's and the Brain exhibit. Awesome. When it's all said and done we are all made of the same stuff. We are hearts, lungs, nerves and muscle. We are so alike.

Then, it was on to HOT Yoga.

I was inspired by another friend to check out the Bikram studio and add some yoga to my life. If you'd suggested it last year you'd have seen the whites of my eyes again. I don't do yoga. I can't touch my toes and I can't sit still. Well, sometime recently I changed my mind. That's allowed you know. My mind and body overwhelmed me asking to bend and move and release in a way that I normally don't. In a way I even avoid.

I've NEVER sweat that much in my life. Wow. That's was kinda of amazing. I could do more than thought. The easy looking stuff was really hard. I signed up for a month. The teacher warned me that each time would be different. I will feel good and I feel bad. Right now I feel great and I'm excited to stick to it...for once...and see what happens.

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Action Plan 2012 - Day 7 (Journal Entry)

2:27 PM Remy Maguire - Manifest the Best 0 Comments

Nice long sleep in. Told my friend C. about the action plan last night. He rolled his eyes. "I know, I know" I said and I tried to explain myself. Still struggling with the "Why?" when I'm not sure anymore.

The dark, dreary winter is a busy time at work and a hard one on the spirit. My mission has been clear for years. I want to share my love of fitness and healthy eating with the world. I believe people can be inspired by their food and excited about their fitness and I can help.

Do I still feel this way? A resounding yes. But, there's more. I've learned more and my focus, interests and passions have grown and changed.

My mission statement needs revision. Does yours?

Thai take out for dinner. I made good choices and managed to avoid a very serious chocolate craving.

Feeling stressed out and a little overwhelmed. There's an underlying sense of peace that is letting these emotions come and go gently.

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Action Plan 2012 - Day 6 (Journal Entry)

2:19 PM Remy Maguire - Manifest the Best 0 Comments

Friday.

Asked myself again why I am doing this. Because I want to feel good. I want to be happy.

I want to go out with my husband and friends and stare at the T.V. over the bar. I want to laugh and decompress. Shake of the week. I want a drink.

Friday night.

Should I???

Yup.

Had two.
Had fun.

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Action Plan 2012 - Day 5 (Journal Entry)

2:15 PM Remy Maguire - Manifest the Best 0 Comments

Not sure how I feel? Do I feel any different?

I'm tired. Energy begets energy and I haven't made any. I still experience belly bloat after meals.

Really looking forward to Sunday when I can reintroduce beans and fish. Already planning our dinners!

Feeling great about how well I've been able to withstand the evening drink. There's a chocolate bat in the fridge that's been there for a week. Unheard of.

This week has been more about rest and recovery than hitting it hard at the gym. I don't think I could if I wanted to.

Anxious to get back to lifting weights and sweating on the step climber.

Enjoying the experience so far. Love the smoothies, the tea, the fruits and veggies, the rest. I feel healthy and inspired.

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Action Plan 2012 - Day 4 (Journal Entry)

1:59 PM Remy Maguire - Manifest the Best 0 Comments

Headache is gone.

I LOVE making morning juices. I feel so fresh and so clean!

Cant seem to make the green ones taste very yummy, yet. Suggestions?!?

But, this one is a new favorite.

Carrot, Mango, and Herb Smoothie

2 cups frozen mango chunks
1 cup fresh carrot juice
1 cup freshly squeezed orange juice
1/4 cup fresh herbs, such as mint, tarragon, or basil

Combine all ingredients in a blender; blend until smooth.

Serves 2. Per serving: 225 calories; 0 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 56 g carbs; 36 mg sodium; 3 g protein; 5 g fiber.

Felt bloated after dinner for the first time since starting the cleanse. Was it something I ate? Looking at my food journal I had raw spinach, cukes, and tomato for the first time in four days too. These are staples in my everyday diet. Hmm, are they the cause of my discomfort?

Wonder if eating too quickly..rushed at work, starving by dinner time, could be the culprit.

During this detox I have actually found myself less patient when I sit down to eat..if I sit down. I'm usually very conscious of what I'm eating and make time and space to enjoy meals. This week I've felt hurried and since I am eating more often I haven't been paying it enough attention. This seems counter productive.

Looking forward to beans and fish.

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Action Plan 2012 - Day 3 (Journal Entry)

1:52 PM Remy Maguire - Manifest the Best 0 Comments

Tuesdays are always tough days for me. Not working until later in the afternoon changes my routine and can throw off my balance.

I'm feeling the best about eliminating processed/fake foods from my diet. I don't consume very much of the stuff but do tend to gum chewing, sugar-free syrup in cocoa and coffee and protein bars during busy days. Doing away with these and my regular habits are pretty 'clean' and not much different from the action plan.

I do miss my meat though! I'm a carnivore for sure and eat lean turkey, eggs, fish and the like everyday, often at every meal. As a athlete I thrive on a high-protein diet and like the way it makes me feel. Lean and strong.

I'm definitly not short changing myself on the calories. Other 'cleansers' talk about losing lots of weight and not eating many calories. Not me. I'm eating plenty. I don't like feeling hungry and at a moments notice I'm quieting my grumbly tummy with a handful of cashews or an apple. hmm, am I missing the point?

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Action Plan 2012 - Day 2 (Journal Entry)

11:46 AM Remy Maguire - Manifest the Best 0 Comments

Feel much better that I did yesterday. My headache is still here but it's quieter. First day at work on the Action Plan. No coffee! How on earth? Teaching Adrenaline Cycle tonight. This is always a killer workout. Hope I can handle it.

Great workout! But, it was SO hard! My legs felt like cement pipes. Super tired after dinner.

Wondering if I'm over doing it on the nuts and seeds. They are so easy to eat, filling and give me energy that I need to get through my busy day and keep my clients pumped.

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Action Plan 2012 - Day 1 (Journal Entry)

11:42 AM Remy Maguire - Manifest the Best 0 Comments

First day of cleanse. Eating only fruits, veggies, nuts and seeds. I have the worst headache and can barely get up off the couch. This is weird. I didn't think just one day would have such an effect! What have I been doing?! Crawled in bed super early feeling like I really need to close my eyes and sleep. Nervous bout the coming week. If it's this bad today, how will I get through? What am I trying to achieve? Body change? Mood change? What?

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Action Plan Rules and Why's

11:31 AM Remy Maguire - Manifest the Best 0 Comments

Here the plan....

Off Limits During the Plan: processed food or beverages, added sugar, dairy, gluten, caffeine, and alcohol.

You're Eating During Week 1: fruits, vegetables, and plant-based fats, including nuts, seeds, and oils

What You're Adding Back in Week 2: seafood, beans and lentils, and organic soy (I don't like eating soy very much so I'll probably skip tofu and tempeh in favor of edamame.)

What You’re Adding Back in Week 3: gluten-free grains and eggs

The Action Plan authors suggest taking some time to write out what you hope to accomplish by completing this cleanse. Reminding yourself why you decided to do this can help keep you motivated and on track.

Here are my top five reasons.

1. I want to feel in control of my health and wellness. Over the holidays I paid less attention to what I was eating and my workouts and body suffered.

2. This dreary winter weather with no races until spring bores me to tears! I need a challenge!

3. I want to learn more about my body. What can I handle? What foods make me feel good and what have I been eating that sucks my energy and leaves me wanting? I've been feeling cranky and sleepy after meals more that I used to.

4. I want to feel lighter, looser, more flexible.

5. I want to feel and look my best for our trip to Hawaii in February!

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Personal Project - Healthy Cleanse

11:28 AM Remy Maguire - Manifest the Best 0 Comments

When I read the words detox or cleanse my eyes usually roll. I've never been much for wacky tactics at weight loss or health. And that's how I've always felt about things like this. There are o short-cuts and quick fix tactic backfire. Truth is I've never, ever, been able to stick to something so rigid and restricting. That's just not my nature! I love wine, chocolate, and coffee (often on the detox do-not-have list) and my will power can easily be swayed by simple enjoyment. Life is short, eat dessert first, right?! Ok, those of you who know me also know that's hardly my motto. Searching for the best, most fun, effective and yummiest ways to get and keep a lean, strong, sexy body is what I do. I love feeling connected to my body and seriously involved in my existence. For years I lived just outside those places. I was less healthy and a little lost. Now it is my mission to live a fit, happy life and share the hows and whys with as many people as I can reach.

Thus, after feeling a familiar disconnect and discontent after the new year I went looking for a challenge.

One of my favorite fellow bloggers Sarah Britton was asked to provide her awesome healthy,veggie based recipes for Martha Stewart's 2012 Whole Living Action Plan. Loving her blog and healthy outlook on food, my eyes, ears and stomach were open to learning more.

http://www.wholeliving.com/153124/how-2012-challenge-works/@center/152870/2012-whole-living-action-plan

The plan seemed totally reasonable, do-able and kind of fun. So, on Sunday, January 15th, I began my own journey. Vowing to complete the 21 day cleanse with only the slightest 'variations' along the way. I don't like cheaters:)

Follow me and come along. Here's to self-discovery!

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Thursday Thoughts Ed. 34 - Body Work

11:01 AM Remy Maguire - Manifest the Best 0 Comments

When your body "talks" do you really listen? Do you understand what it's saying?

I believe one of the most important parts of being and staying healthy is the ability to listen to your body - to possess "body wisdom." A deep awareness of your body, it's capabilities and it's limitations can help you achieve and maintain extraordinary health. People who are fluent in their body's language are better able to recognize when they need to rest and when they need to take a nice long run. Our bodies are unique and complex and all react differently to things from stresses and situations to exercises and foods.

A key to good health and vibrancy is to be keenly aware of how certain foods make you feel - do they energize you or do they weigh you down? I know, for example, that starting the day with a protein loaded egg sandwich keeps me running while a bowl of more carb-rich oatmeal leaves me wanting. What foods make you feel great?

Think about it this week and try to eat more of them, more often.

Deep body awareness is also critical when trying to maintain and improve physical fitness. There is more to just knowing how good it feels to move and once you get that first dose of dopamine this is easier to understand. People who obtain a high level of fitness and health make their nutrition and exercise plans work for them. They take note of how their bodies respond - it feels good to stretch, energizing to run and fun to take dance classes. They pay close attention to works and what doesn't and as time goes on what needs to change. If results seem to be slowing or have stopped then they re-evaluate and revamp their routines and techniques.

The language of your body isn't hard to learn - you just have to know how to listen.

Look below for info about the session of Better Food Better Fit - Fat Loss class. It's starting soon and I'm thrilled to have great new information and helpful tools for you to make healthy eating and good living your reality.

And if you are suffering the winter rainy blahs we've got just the thing for you! Check out THIS! http://www.nwpersonaltraining.com/subs/events/events.php?event_type=upcoming

It's not too late to go snowshoeing this weekend! Sign up and check it off your bucket list.

Trying to pay attention,
Remy

Better Food, Better Fit
Fat Loss Program
Class Outline…

This class will show you simple ways to optimize workouts, plan meals, how to cook
nutritious foods and have fun doing it. With built in accountability and professional
coaching this could be the beginning of the best year of your life.

WE are also excited to be able to offer a NEW special drop-in option for graduates
of the class! This is a perfect way to keep up the momentum and refresh your healthy
lifestyle tool kit. Join as many of the 10-week classes as you want for $15 a class.
Below is a preliminary class outline. New Year, New You!

Week One: Who are you and who do you want to be? And The 5 most important
things to do to lose fat. We’ll take initial measurements and the “what's in your
kitchen quiz” to get things started off strong!
Week Two: What should I eat? We'll cover exactly what foods to eat to lose fat.
Week Three: What should I do? We'll cover how and just how much you need to
exercise to lose fat.
Week Four: Now what?! We'll figure out how to put it all together in YOUR life.
Week Five: Dinner date! A get together at Milo's City Cafe will allow you to
relax, enjoy each other and figure out to make good choices while dining out.
Week Six: Shopping Trip! How to navigate the grocery store and pick the best fat
fighting foods and how to prep them at home.
Week Seven: How to keep up the motivation and your metabolism.
Week Eight: Overcoming barriers. We'll tackle struggles and celebrate successes.
Week Nine: Class Review. We will cover anything left unanswered for YOU.
Week Ten: Wrap up and PARTY:)

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Wasabi Encrusted Ginger Glazed Tuna

10:58 AM Remy Maguire - Manifest the Best 0 Comments

Also called Vacation Tuna!

I was looking for Mahi Mahi and planned to make a similar a recipe with ginger and seasame seeds. Armed with my New Season's gift card from a client for my "seafood fund" I went shopping. No Mahi Mahi. Hmm. Ok, regroup. Halibut? Not for $25 a pound!!! The only wild caught fish was a Tongo Tuna. Oh, it's line-caught, in Hawaii! Perfect! Here's what happened.

1/4 c low-sodium soy sauce
1 TBSP Hoisin Sauce
2 TBSP Balsamic Vinegar
1 clove garlic, minced
1 TSSP ginger, minced
1 TBSP Wasabi paste

Mix this sauce all up in a big bowl. Drop in the fish. Leave it a little while as you prep the rest of dinner.

I steamed some Chinese long beans. These crazy foot long green beans caught my eye in the produce aisle. Why not?!

You can slice up your own slaw or use a bagged one for speedy easiness. I tossed some broccoli slaw in a skillet and dribbled on some of the marinate for the fish and an extra splash of vinegar. Saute until warm and tender.

We had some wasabi peas leftover in Andrew's snack cupboard that I pounded into dust with a rolling pin. Spread the pea dust on a plate and coat both sides of the tuna.

Heat a large skillet with a little olive oil.

Sear each side on the tuna for 3-5 minutes depending on thickness and how raw you like your tuna.

Serve on top of the slaw with a side of beans.

Two clean plates. Rave reviews. Highly recommended. Enjoy!

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Thursday Thoughts Ed. 33 - Should I take that?

10:43 AM Remy Maguire - Manifest the Best 1 Comments

Should I take THAT?

There are over 40,000 different kinds of weight loss and nutritional supplements on the market. Wow, that’s a bit ridiculous. Anyone ever told you they found the magic bullet, the secret pill that finally made them lose weight once and for all, be more energetic, have glorious good health? No, I didn’t think so. Those quick fixes might ‘work’ at first because you are motivated to eat better or exercise more while taking them. But, there are no over the counter products that will sustain your health without you doing anything else.

I’m asked a lot about what supplements to take to help weight loss. My answer is this...

Nothing. You don’t have to take anything. Weight loss and good health can be achieved without taking nutritional supplements. Supplements are just that…supplemental to a good diet and exercise routine. However, there are a few supplements that have been found scientifically safe and effective to help you lose fat and feel better.

These 6 supplements have been highly researched and recommended. Please do your own research before adding anything to your plan. It is best to ask your doctor before taking any pills or products. Once you get the ‘good to go’ here are the ones that I recommend to my Better Food Better Fit class and weight loss clients.

1. Fish Oil. Fish oil is the best source of Omega-3’s. Omega 3’s have been shown to be great for weight loss and have even been shown to boost mood and motivation. Choose the highest quality fish oil you can find. Go to reputable health food store and ask for it.
2. Multi-Vitamins. A great mulitvitamin can restore small mineral and vitamin imbalances in your diet. When you are giving your body everything it needs it can run more efficiently and effectively.
3. Protein Power. I can’t emphasis the importance of protein for fat loss nearly enough. It’s really important! Crunched for time, most of us find getting enough protein to be a challenge. If this is you, protein powder supplements can come in handy. I don’t recommend you use it all the time as your protein source but a few scoops a day might be just the ticket. Choose a reputable brand. Look for whey, hemp, rice, and plant-based powders.
4. Green supplements. My hope is you won’t need this one because you already eat plenty of fruits and veggies. But, if you don’t this is an important one too. If you aren’t getting enough micronutrients contained in plants you might have a hard time feeling great or losing weight. I like the “Superfood” brand and add it to smoothies when I need a veggie boost.

These are the top four on my list. The next two are bonus and a personal preference. Living in the cloudy Northwest my doctor has recommended I take a small dose of Vitamin D daily in the winter months.

5. Vitamin D. If you are deficient in any important vitamins, supplementation can help.
6. Probiotics. This ‘friendly-bacteria’ helps aide digestion. As you know good digestion is key to good health. If you are not digesting properly, absorbing and eliminating optimally, achieving your health goals can be tough.

So, you don’t have to take anything to be healthy.

You should do this though…

http://www.shapeupwithsherri.com/2012/01/10/key-health-and-fitness-tips-for-achieving-life-changing-results/

And do your research on these supplements. Choose what you need and then take them! Sticking to it is KEY for anything to work, from supplements to strength training. Like of the things you do to live long and feel great it takes dedication and consistency.
Let me know if you have any questions.
Yours truly,
Remy

1 comments:

Thursday Thoughts Ed. 31 - Ode to Fiber

11:10 AM Remy Maguire - Manifest the Best 0 Comments


Fiber is Fabulous. It helps you feel full.
Fiber keeps you moving! You won’t sit still.
Eat apples, greens and beans to keep your body lean.
Fiber won’t make you fat. It can’t!
Eat Fiber for your heart. Eating fiber is really smart.
(Bet you thought I was going to say something else)
Popcorn, Quinoa, Pumpkin Seeds.
Give you body what it needs!

We’ve all been told that American’s don’t eat enough fiber, not nearly. But that still leaves us asking, “What is it? And why should we?”.

Fiber is basically roughage and found mostly in vegetables, grains, beans, and fruit. Keeping us “regular” is only one of fibers great strengths. Turns out this indigestible component of our food does a whole lot more good. As if that wasn’t enough.

In case the box of Fiber One isn’t calling your name these facts might sweeten the deal. Check out these benefits of a high-fiber diet courtesy of the Mayo Clinic.

• Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may also help to solidify the stool because it absorbs water and adds bulk to stool. For some, fiber may provide relief from irritable bowel syndrome.

• Helps maintain bowel integrity and health. A high-fiber diet may lower your risk of developing hemorrhoids, and small pouches in your colon (diverticular disease). Some fiber is fermented in the colon. Researchers are looking at how this may play a role in preventing diseases of the colon.

• Lowers blood cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels. Epidemiologic studies have shown that increased fiber in the diet can reduce blood pressure and inflammation, which is also protective to heart health.

• Helps control blood sugar levels. Fiber, particularly soluble fiber, can slow the absorption of sugar, which for people with diabetes can help improve blood sugar levels. A diet that includes insoluble fiber has been associated with a reduced risk of developing type 2 diabetes.

• Aids in weight loss. High-fiber foods generally require more chewing time, which gives your body time to register when you're no longer hungry, so you're less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less "energy dense," which means they have fewer calories for the same volume of food.

• Uncertain effect on colorectal cancer. Evidence that dietary fiber reduces colorectal cancer is mixed — some studies show benefit, some show nothing and some suggest increased risk. If you're concerned about preventing colorectal cancer, adopt or stick with a colon cancer screening regimen. Regular testing for and removal of colon polyps can prevent colon cancer.

• Entire article can be found here http://www.mayoclinic.com/health/fiber/NU00033

Now, if you want to sing your own Ode to Fiber, don’t worry it can be easy and tasty.
In the morning choose whole grain breads and cereals over empty white ones like muffins and bagels. Toss blackberries, raspberries on top of oatmeal or whole grain pancakes. Stir almonds and flax seeds into yogurt. Add fruit to everything.

One cup of fresh red raspberries holds a whopping 8 grams of fiber and blackberries are close behind at about 7.5 grams. Pears, prunes, and apples all measure up at about 4 grams of fiber per serving.

At lunch and dinner go for the beans. Beans are a filling addition to soups and salad and can serve as a vegetarian main dish when paired with fresh veggies and a healthy fat like olive oil or avocado. Kindey, black, mung and garbonzo are all good picks.

Squash, lentils, sweet potato and artichokes are some of my other favorites

So, how much do I need?

The recommended daily intake for total fiber is:

Adult males, under age 50 38 grams daily
Adult males, over age 50 30 grams daily
Adult females, under age 50 25 grams daily
Adult females, over age 50 21 grams daily
Adult pregnant females 25-35 grams daily


Here’s a killer, super easy, fiber full, recipe from friend and client P.G. Thanks for sharing this awesomeness.

Kale and Apples


1 bunch of kale
1 Large firm red apple (Gala or Fuji)
1 Large red onion
oil, salt

Wash kale, remove ribs and chop leaves. Slice onion and apple into cresents. Heat a few TBSP of oil in a large skillet over medium-high heat. Saute the onions and apple until the onions are translucent. Add the kale and a pinch of salt, cover. There should be enough water on the kale to steam. Cook 4-3 minutes uncover and continue to cook until all the water is evaporated and the kale is tender.

I served this as a side dish with pork tenderloin and cherry compote, delicious.

So, fiber is the topic this week. Look for it. Fit more into your diet. And very importantly, drink more water when you do. Water and fiber are a team to flush out your system. I don’t know about you but I could sure use a little of that action right about now.
Happy New You!


Love,
Remy

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Shrimp Ratatouille

8:13 AM Remy Maguire - Manifest the Best 0 Comments

Thank goodness. After Monday's Tagine disaster this one was a hit. Simple, easy and healthy. Andrew prepped all the veggies while I showed after teaching Adrenaline Cycle. Thanks, buddy. Then it was a quick combo in a big pot and voila! Dinner. Delicious.

2 tablespoons plus 1 teaspoon olive oil
1 red onion, roughly chopped
3 cloves garlic, minced
1 medium eggplant, cut into 1-inch cubes
2 zucchini, cut into 1-inch cubes
1 red bell pepper, cut into 1-inch pieces
1 yellow bell pepper, cut into 1-inch pieces
1 tablespoon fresh thyme (about 4 sprigs), chopped
1 28 ounce can chopped tomatoes
1 cup green olives, pitted
1/2 teaspoon red pepper flakes
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 pound large shrimp, shelled and cleaned
1/4 cup fresh mint, chopped
1/4 cup sliced almonds, toasted

Directions

1. Heat 2 tablespoons of the oil in a heavy pot over medium heat. Add the onion; cook 5 minutes. Add the garlic; cook 2 minutes. Add the eggplant, zucchini and bell peppers; cook 5 minutes. Add the thyme, tomatoes, olives, red pepper flakes, salt and black pepper. Reduce heat to medium low; simmer 20 minutes.

2. In a large nonstick skillet, heat remaining oil. Add shrimp and cook 2 minutes on each side. Stir shrimp into ratatouille.

3. Spoon onto plates. Garnish with mint and almonds; serve.

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