Salad Days: Two Delicious Vinaigrettes You'll Love

You’d probably guess that, as a nutritionist, I’d love salads. And luckily I do. They’re one of my favorite things to order on most menus. But in order for me to love a salad, I’ve got to love the dressing, and finding a tasty dressing that is low in calories and fat is not that easy.

As a kid, my favorite dressings were blue cheese and Russian. I would dip cherry tomatoes and cucumber slices into Russian dressing and eat them as if they were candy. However, as I grew up and (sadly) had to start watching my weight as well as my cholesterol levels, I came to appreciate the flavor of lower-calorie vinaigrettes. And now they are my favorite dressings. (Though, truth be told, I still love to splurge on a really thick blue cheese every once in a while!)

Below you’ll find two of my favorite vinaigrette recipes. The ingredients are quite simple; however, I do find that a mini food processor really helps to thicken and emulsify the vinaigrettes, making them seem more like restaurant-quality dressings. Mini-prep processors aren’t very expensive and are well worth the investment.


Strawberry Vinaigrette

Makes 6-8 servings

This light pink dressing is so pretty to look at and works well on a spinach salad or mixed baby greens with crumbled goat cheese.

Ingredients:
5 strawberries, cleaned, stemmed and roughly chopped
1 tsp fresh thyme (You can substitute ½ tsp dried thyme if fresh isn’t available.)
¼ small red onion, roughly chopped
2 tbsp water
¼ cup red wine vinegar
4 tbsp olive oil

Directions:
Add the strawberries, thyme, onion and water to a small blender or mini-prep food processor. Pulse until the mixture is well combined and almost smooth. Add the vinegar and pulse again until well combined. Lastly, add the olive oil, very slowly, about one tablespoon at a time and blend for 20-30 seconds between each tablespoon of olive oil. You will see the dressing thicken up. Give it a taste, and season with salt and pepper if desired.

Nutrition info per serving:
70 calories
8 grams fat
1 gram saturated fat
1 gram carbohydrate
1 gram sugar
0 grams protein


Classic Honey Mustard Vinaigrette

Makes 6-8 servings

This salad dressing works well on almost any salad and as a marinade for chicken. I am always playing around with the ingredients and adding different herbs for a new culinary flair. I’m sure you’ll love it, too.

Ingredients:
1 clove garlic, peeled and roughly chopped
1 tbsp Dijon mustard
1 tbsp water
2 tbsp balsamic vinegar
2 tsp honey
4 tbsp olive oil

Directions:
Add the garlic, mustard and water to a mini food processor or blender. Pulse until almost smooth; add the balsamic vinegar and honey and blend for another 20-30 seconds. Lastly, add the olive oil, very slowly, about one tablespoon at a time and blend for 20-30 seconds between each tablespoon of olive oil. You will see the dressing thicken up. Give it a taste, and season with salt and pepper if desired.

Nutrition info per serving:
80 calories
8 grams fat
1 gram saturated fat
3 grams carbohydrate
2 grams sugar
0 grams protein


Do you have a favorite healthy salad dressing? Something delicious under 80 calories? Please share it with us below...

Sourced from Gaiam

Detox 101

Looking to detox? Find out which is the right one for you.

Daily life produces toxins — there’s no way around that. “We’re exposed to extreme amounts of toxins from air pollution, household chemicals, over-the-counter and prescription drugs, processed foods and other things,” says Isabel Clark, R.H.N. The body has mechanisms for eliminating toxins, such as breathing, sweating, urinating and bowel movements, but sometimes it needs a little bit of help.

That help can come in the form of a detox diet or whole body cleanse. “A detox or cleanse will make you feel cleaner, clearer and lighter,” Clark says. It can also jump-start a weight-loss program, help you transition between seasons, regulate digestion and help you identify food allergies or trigger foods. In fact, a detox serves a powerful purpose, says Elson Haas, M.D., author of The New Detox Diet: The Complete Guide for Lifelong Vitality with Recipes, Menus and Detox Plans. “Detoxification is a process to help people heal,” he says.

Here are five detox diets to try. Remember that a detox diet is not long-term healthy diets. And always check with your physician before beginning any diet, especially if you have any health conditions.

1. Simple Fruit and Veggie Detox

Best used for: A quick cleanse of your system; a good beginning detox.

Length: 2-3 days

Clark likes this option because it’s relatively easy to do. “The idea is to give your body a break from processed foods, dairy and animal products,” she says. Processed foods — so prevalent in the American diet — can be full of toxins and chemicals, and it’s a good experiment to see how it feels to avoid them for a few days. Animal products have protein and fat. Although both are essential nutrients, they create more work for your digestive tract, so it makes sense to avoid them while trying to cleanse. You can eat your fruits and veggies raw or cooked, but avoid additives like butter or sugar.

2. Smoothie Cleanse

Best used for: Smoothies provide nourishment during a detox, feeding the cells and tissues well while the body rests the digestive process.

Length: 1 week

This diet consists of fresh fruit and vegetable smoothies made in a blender. It’s actually a very versatile diet, says Haas, because you can make any number of combinations, and even add protein powder, which is especially important if you have higher caloric needs (such as if you’re an athlete). Haas’ basic smoothie formula is 1 cup of fruit juice or milk (preferably nondairy, such as rice milk, soymilk or almond milk) and 1 cup of fruit, either fresh or frozen. In addition to protein powder, you could add things like ground flaxseed, wheat germ, vitamin C or other supplements.

3. Juice Cleanse

Best used for: A deep cleanse that speeds up the rate of toxin clearing; not recommended for people with high caloric needs.

Length: 3-5 days

A deeper cleanse, the juice detox is ideal for people who want to jump-start a weight-loss program. Drinking only nutrient-rich fruit and vegetable juices and vegetable broths can feel surprisingly energizing. An added bonus to this program is that if you’re sick, the nutrients from juice are quickly absorbed and help speed the body’s natural healing process, Haas says. You can use bottled juices, but Haas likes to use a juicer to make fresh juices and create various concoctions (like carrot, celery and lemon). You can also supplement with vegetable soup, or even add a few solid fruits and vegetables to help deal with your hunger. Note: This diet isn’t for meant for active people, so be sure to take it easy while doing it so that your caloric needs aren’t as high.

4. Sugar Detox

Best used for: Abstaining from sugar for a while can help break your sugar addiction. As a result, you’ll consume much less of the sweet stuff and have more energy throughout the day. You’ll also lose weight more easily.

Length: Varies

“Cutting out sugar can be very hard emotionally,” Haas says. But it can be an excellent experiment, especially if you feel you have grown too dependent on sugar, which can compromise your body’s ability to fight illness, fill you up with empty calories and leave you feeling sluggish. Haas recommends giving yourself a set amount of time to avoid white sugar, candy and baked goods. Watch for hidden sugars in things like ketchup, salad dressings, lunchmeat and soups, too. Opt instead for fruits (fresh, frozen or unsweetened dried), nuts, beans, whole grains, vegetables and lean proteins. Try it for a few days or a few months, and notice if you feel different.

5. The Hypoallergenic Detox

Best used for: Targeting food allergies and sensitivities.

Length: 1 week to start

Most people aren’t aware that some physical symptoms, such as gastrointestinal problems, hives, swelling, itching and yeast infections, to name a few, may be tied to what they eat, Haas says. The idea behind this detox program is to take a break from certain foods and see what happens. Haas calls wheat, dairy, soy, sugar, peanuts, corn and eggs the “sensitive seven.” He recommends cutting them out for a week, and then slowly reintroducing each to determine your reaction to them.

MORE DETOX TIPS:

• Detox in the spring, summer and fall, when more fresh produce is available. “Winter is not generally a good time for detoxing because your body is working on rebuilding, rather than cleansing,” Isabel Clark says.
• Take time to engage in activities that feel cleansing and purifying. “Detoxing is a great time to stay home and do things like clean your closet,” Clark says.
• Get ample rest when you detox. Keep up with gentle exercise like yoga, but be careful of strenuous exercise because you want your body to focus on cleansing. We love Seane Corn's Detox Flow yoga workout, available onDVD or on GaiamTV.com.
• Expect that you might not feel very well while on your detox diet, because the toxins are making their way out of the body. But you will feel better after.
• Keep yourself well hydrated while detoxing, because water naturally flushes toxins.
• Beware of any detox diet that requires you to invest in pricey supplements. “Cleansing is a natural body function. It doesn’t require a lot of expensive supplements to work,” Clark says.
• After your detox diet is over, gradually ease back into your normal (or healthier-than-normal) diet.
• Never do any kind of fast without first talking to your doctor.

Shop here for detox products that can help with your cleanse.

Learn more about how to detox with Dr. John Douillar’s Ayurveda for Detoxvideo on GaiamTV.com.


Sourced from Gaiam

Spring Detox Foods

Feeling a little worse for wear from the bank holiday weekend? Prepare yourself to detox. Start by choosing the right foods…

Feeling sluggish? Achy? Bloated? Time to detox. But where do you start?

Start now with spring foods that have exceptional natural detoxifying power. In the rainy and muddy months of spring, nature provides a low-fat, low-mucus harvest of sprouts, greens and berries. Use the spring grocery list below and eat more of these detox diet foods from March through June to help detox and rebalance your body.

Though these certainly aren’t the only items you can eat during this time, they are the in-season foods most beneficial if you want to detoxify and keep your digestive and lymph systems working at their peak. These foods can help you feel better, boost fat burn and prevent illness during the months of spring!

Spring detox foods grocery list...

(March – June)
*Emphasize foods marked with an asterisk

Sourced from Gaiam

Love It - 3rd May 2012

How To Minimise Seasonal Allergies

We’ve all been eagerly awaiting spring’s magnificent arrival and are being drawn outside by the warm air and beautiful blooms. However, pollen can make outdoor experiences miserable for those of us who suffer from seasonal allergies.

Although there is no cure for allergies, there are several precautions you can take that will help reduce symptoms (sneezing, runny nose, itchy eyes) so that you can get out of the house and enjoy the outdoors.

• There are more over-the-counter (OTC) antihistamines and natural antihistamines available than ever before. Try taking an antihistamine about an hour before heading outside in order to prevent some of your symptoms.
• Always remember to check the label and make sure the medication isn’t going to make you too drowsy to work out. If you have tried OTC and natural options with no luck, check with your physician for something more potent.
• Check the pollen count in your region of the country. You can go toPollen.com, enter your zip code, and the pollen forecast for your area will come up. If it is a high pollen count day, consider staying indoors, or doing only light exercise outdoors, such as walking or swimming. When the pollen count is high, avoid intense, prolonged exercise such as running our cycling. These kinds of activities create a lot of wind and cause pollen to blow in your face.
• When you come inside after exercising outdoors, there will be a good amount of pollen stuck to your clothes and hair. To avoid further symptoms, shower and change your clothes right away.
• Avoid exercising outdoors during the time of day during which the pollen count is at its highest. This is typically between 5am and 10am and on windy days. 
• Consider using a neti pot or other sinus irrigation method after excising outdoors. This is a great way to really rinse the pollen out of your nasal passageways to avoid symptoms associated with allergies.

Get Yourself In Shape, Inside and Out

Start with our selection of easy breakfast recipes to start off your day

Many of my nutrition clients will tell me, “I already ruined my day with the donuts this morning, so what’s the point in eating healthy for the rest of the day?” Although I don’t agree with that “all or nothing” mentality, I do understand that it’s hard to turn yourself back around midday. (I constantly struggle with this myself!)

“Bad” breakfasts often include a heavy dose of sugar, and sugar is just plain destructive to your nutritional plan. In short, eating sugar makes you crave moresugar, and this effect is even stronger in the morning hours, when you are setting up your blood sugar to cycle up and down all day. By eating sugar early in the day, you are setting yourself up for a day full of cravings.

The trick to starting your day off right is eating a breakfast with lean protein and fiber to keep you satisfied until lunchtime.

This month, I’d like for all of us to focus more on our breakfast meal. Take some time to plan a meal that contains protein and fiber, and that is void of sugar. Some breakfast foods to include are: eggs, egg whites or Egg Beaters®; low-sugar yogurt; cottage cheese; oatmeal, protein shakes; nuts and nut butters.

Below you will find three of my favorite tried-and-true breakfast recipes. Two of the recipes, the breakfast pizza and the pancake soufflé, are more for the weekend, when you have some extra time on your hands.

Try out these recipes or experiment with your own healthy breakfast creations and then come share some of your morning meals with us. We would love to hear from you!

Bronson’s Breakfast Pizza

makes 3 servings

This recipe came from my brother’s best friend Bronson. Of course, I tweaked some of the ingredients to make it more nutritionally “sound,” but what I like best about this breakfast meal is that it will truly keep you satiated well into lunchtime. The high-protein and low-sugar content is a win-win situation for your body.

Ingredients:

1 8-inch whole-wheat pizza crust (I use Boboli®)

4 scrambled egg whites

⅓ cup canned low-sodium diced tomatoes

½ cup reduced fat shredded cheese (cheddar or Mexican mix)

1 soy-based breakfast sausage patty, crumbled (I use Morningstar Farms®)

1 pinch Italian seasoningDirections:

Directions:

Preheat oven to 350 degrees. Top the pizza crust with the scrambled eggs, tomatoes and cheese and then add the sausage patty. Season with a pinch of Italian seasoning and pepper, if you desire. Bake in the oven for 8-10 minutes or until warm throughout. Remove from oven and let the pizza “rest” for 5 minutes. Cut into thirds and serve.

Nutrition information per serving:

220 calories

5 grams fat

2.5 grams saturated fat

26 grams carbohydrate

5 grams fiber

18 grams protein

3 grams sugar

520 mg sodium

Pancake Soufflés with Sautéed Apples

makes 3 servings

I can’t say that this recipe is the picture-perfect model of a high-protein, high-fiber meal, but I wanted to include it because it was my favorite breakfast meal as a kid. I’ve played around with the ingredients to make it a little healthier, but if you want to up the protein, serve it with plain Greek yogurt or cottage cheese on the side.

Ingredients:

For soufflé:

½ cup 1% milk

¼ tsp salt

½ cup flour

½ tsp sugar

2 large eggs

½ tsp vanilla extract

½ tsp lemon zest

1 tbsp canola oilFor apples:

1 tbsp butter

2 tart apples, peeled, cored and cut into ½ inch slices

2 tbsp sugar

¼ tsp cinnamon

⅛ tsp nutmegDirections:

Soufflé:

Preheat oven to 425 degrees. Mix milk, salt, flour and sugar. Add eggs until blended. Add vanilla and lemon. Place a 10-inch “ovenproof” skillet over medium heat and add the canola oil. Allow the oil to get hot — about 1-2 minutes. Pour the batter into the skillet and place into the oven. Bake for 15-20 minutes or until crisp and “puffed” and lightly browned.

Apples:

Melt butter in a small skillet over medium heat and add the apple slices. Sauté the apples for about 5 minutes. Mix together the sugar, cinnamon and nutmeg; add to the apples. Cover and cook for a few more minutes, until the apples are softened to your liking.

To Serve:

Cut the soufflé into thirds and top with the sautéed apples.

Nutrition information per serving:

280 calories

12 grams fat

4 grams saturated fat

38 grams carbohydrate

2 grams fiber

8 grams protein

21 grams sugar

220 mg sodium

The “Make-Ahead” Bowl of Oatmeal

makes 4 servings

I much prefer steel-cut or Irish oats over “instant” or rolled oats. They are less refined, which results in a higher fiber more whole grain. The downside is that the steel-cut and Irish oats take a lot longer to cook. In order to enjoy the nutritional benefits of these whole oats on the fly, you can cook a large pot-full once a week and enjoy them all week long. Below you will find my recipe for 4 servings of oatmeal. I added in my favorite toppings, but feel free to experiment with your own.

Ingredients:

1 cup steel-cut oats

1 tbsp canola oil

3 cups boiling water

Pinch of salt

Toppings (per serving):

½ cup skim or 1% milk

½ of a chopped Granny Smith apple

¼ tsp ground cinnamon

2 tbsp slivered almonds

Directions:

In a medium saucepan, add the oil and heat over medium heat. Lower the heat to low, add the oats and stir often, allowing the oats to “toast,” for about 1-2 minutes. Then add the boiling water and salt, reduce the heat to low and allow to simmer for 25 minutes without stirring. Remove from heat and taste for doneness. Allow to cool and place in an airtight container in the refrigerator.

Portion the oatmeal into 4 servings. Top each serving with the milk, apple, cinnamon and almonds. Microwave for 1-2 minutes, or until heated throughout. Stir well, allowing the milk to be evenly distributed.

Nutrition information per serving:

340 calories

13 grams fat

1.5 grams saturated fat

49 grams carbohydrate

8 grams fiber

13 grams protein

16 grams sugar

135 mg sodium

Learn more ways to eat healthier with weight loss and nutrition videos on GaiamTV.com!

Just as important as eating breakfast is eating the right breakfast. If you start out a little shaky (with something like sugar- and carb-laden coffee cake), you’re very likely to continue down a less-than-optimal nutrition path for the rest of the day.

Shiva Rea's NEW Mother and Baby Yoga DVD

The DVD is available now on www.amazon.co.uk for £12.99.

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