Re-Vamp Your Breakfast Recipes, try a Quinoa Bowl

Why try a quinoa bowl for breakfast? Quinoa is a complete protein, meaning it has all 10 essential amino acids, and a high fiber content. One cup of cooked quinoa contains 5 grams of satiating fiber, having it for breakfast will help to arm your body with the tools it needs to get through the day and stay fuller longer. As an added bonus, quinoa is packed with health boosters like zinc, calcium, iron, riboflavin, heart healthy fats and antioxidants that have been found to reduce inflammation.quinoa bowl

Recipe: Quinoa Breakfast Bowl
Prep Time: 5
Cook Time: 15
Yield: 2 bowls

Ingredients:
1/2 cup dry quinoa, rinsed
3/4 cup canned lite coconut mylk + more for drizzling
2 teaspoons vanilla extract
1/2 teaspoon cinnamon + more for sprinkling
pinch of salt
1 tablespoon of dried unsweetened dark cherries
1 tablespoon of toasted pecans
1 tablespoon of toasted pumpkin seeds

Preparation:
Combine quinoa, coconut milk, cinnamon and vanilla in a small saucepan and bring to a boil. Reduce to a simmer, cover, and let cook for 15 minutes until quinoa can be fluffed with a fork.
Divide quinoa into two bowls then cover with dried fruits, pecans, + pumpkin seeds and a few extra drizzles of coconut milk.

Chef Notes:  You can use a shelf stable organic Coconut mylk available at Aldi’s Markets. Or you can make your own Almond mylk but that’s for another blog.  Option to add  sweetener of choice,  we find it sweet enough with the coconut milk and fruit.

#Kidfriendly #addtoppingsofyourchoice #mixandmatchfruitsnutsandseeds #yearroundmeal

Nutrition: 302 calories, 10.3 g fat (4.9 g saturated fat), 99 mg sodium, 34.6 g carbs, 5.3 g fiber, 7.9 g sugar, 8.2 g protein

IS YOUR GUT MAKING YOU CRAZY?

We Welcome Guest Blogger and Friend Sarah Bingham founder of Fast Food Healing.

Sarah is a licensed nutrition consultant with a master’s degree and more than thirty-five years experience counseling and lecturing on all aspects of nutrition throughout the country. Her current focus is in family nutrition, helping parents recover their children from conditions like autism, ADD, ADHD, asthma and other learning/behavior issues. She is also a dynamic and passionate speaker who communicates with clarity, humor and inspiration the simplicity of achieving wellness.

Sarah works as the Director of Nutritional Programs for Valle Counseling in Tampa, FL. She is a certified GAPS (Gut and Psychology/Physiology Syndrome) practitioner (see www.gaps.me). Sarah is the founder of Fast Food Healing LLC, a personalized in-home nutrition counseling business. Sarah always addresses body, mind and spirit as they are all critical to a healthy body.

Following is an article Sarah shared with us.  Did you know that 80-90% of your neurotransmitters (chemicals that effect your mood and brain function) are created in your gut? Also, the seat of your immune system is in your gut. Hence, that old saying, “I’ve got a gut feeling” is quite accurate. Hence, what research is beginning to put together is if your mood, mind or behavior are off, you have a very good chance of having a gut that is off and a poor immune system.

What do I mean by “off”? Your gut is loaded (about 4 pounds) with good guy bacteria. This good guy bacteria keeps in check the potentially bad guy bacteria that is also present. All of these microbes have important functions, like creating B vitamins, neurotransmitters, and anti-cancer substances. When the good guys are winning, your mood and ability to think are in great shape. Your immune system is also in good shape. But, when the bad guys are winning, you could be suffering from any one of these conditions: Irritable bowel, reflux, ADD, ADHD, asthma, autism, bipolar disease, food allergies and intolerance, depression, dyslexia, autoimmune disease and more.

What causes your gut to become out of balance? Antibiotics, stress, the birth control pill, most prescription drugs and a diet high in processed foods. So, take a mother to be who has eaten a processed diet her whole life, has had a few courses of antibiotics and is now pregnant. Her gut “flora” or bacteria are more than likely out of balance. A baby’s gut is sterile until going through the birth canal. At this point, the baby swallows some of the mother’s vaginal fluid, which is reflective of her gut balance or imbalance. Thus, the baby’s gut is inoculated with either good guy bacteria or bad guy bacteria. And the cycle begins again.

Sometimes it’s easy to bring your gut back into balance using probiotics, lactic acid fermented foods and good whole foods and sometimes it takes a major effort to accomplish a rebalancing of the gut. When I look out at our society with lots of depression, rage, anxiety, immune dysfunction and irritable bowel, I think we all need a major revamping of our gut flora. As Hippocrates said back in 400 BC, “All disease begins in the gut.”

love your gut

Intelligent Partners

The purpose of a partnership is to create something greater than we can create on our own. Not because of deficiencies or incompleteness we might have, but because we are each unique and bring with us different skill sets and knowledge. Through partners our efforts are increased and a complete resource is created for reaching your wellness goals.  Linda Baldwin, CHHC, AADP, Chef, Plant Based Chef, AANC + Creator IG,  2015

" Living and working in partnership means loving and serving ourselves and others, and that is key not only to a life well lived but also to global peace and prosperity as well."

” Living and working in partnership means loving and serving ourselves and others, and that is key not only to a life well lived but also to global peace and prosperity as well.”

Barre Central St. 6641 Central Ave. Petersburg FL. 727. 344.6641

Designed to be the go to spot for your mind body and soul connection. They offer to only Barre but also pilates mat, and yoga. We also have kids and family yoga classes. They offer many workshops including meditation, self defense, and aromatherapy. All ages are welcome.

Barre Fitness 3423 S. Manhattan Ave, Tampa FL. 33629 813.334.4165

Barre Fitness is a boutique fitness studio focusing on barre workouts. Our classes blend strength training and stretching in a fun, friendly, high energy class that will tighten, sculpt and lengthen your muscles. Our Barre classes are one hour classes and are an all encompassing full body workout .

Mantra Fitness 1710 S. Dale Mabry Hwy. Tampa, FL. 33629 1.941.201.1087

Expect 50-minutes of calorie-burning muscle-quivering, shirt-drenching, total -body conditioning. Start with the lowi-impact, muscle-toning principles of Pilates, add elements of cardio, crank up the intensity to full blast, add some great music and you have the Lagree Fitness Method.

Move Inspired Health & Fitness 3308 W. Knights Ave.Tampa, FL. 33611 813.690.1335

MOVE IS A LIFESTYLE: a full body workout that incorporates the most effective moves from all types of workouts- so you don’t have to spend your week driving around to different studios, trying to work different aspects of your body – MOVE is all encompassing! MOVE not only builds and maintains your muscles, but, at the same time, it fine-tunes the smaller muscles, which creates sexier definition for women, while maintaining strength.

Pure Barre 3830 W. Neptune Ave. Tampa, FL. 33629 813.254.8663

Pure Barre offers clients an effective, results-oriented workout that allows them to take control of their bodies and lifestyles

Shaker Spine & Sport Institute 3314 Henderson Blvd. Suite 203 Tampa, FL. 33609 813.876.9552
TRIGENICS®* is a Revolutionary new neurological treatment system – which can rapidly relieve pain, accelerate healing, and improve muscle strength and performance. With Trigenics* your nervous system is treated to reset the way your brain communicates with your body.

Spectra Wellness Solutions 509 S. Armenia Ave Suite 302 Tampa, FL 33609 813.319.0911

Led by Lisa Saff Koche M.D., Spectra Wellness is a cutting edge practice dedicated to utilizing the best of both traditional and integrative medicine to allow patients to achieve optimal health and well being. A team of providers utilize different modalities to ensure a quick and accurate diagnosis and treatment plan. Patients are treated as individuals and have unique and personal programs. Our holistic/integrative therapies include testing and treatments such as saliva testing, nutritional analysis and replacement, detoxification, energy medicine, acupuncture, zyto testing and more!

The Soulful Seed: 5700 Lee St. NE. St. Petersburg FL. 727.902.0453

For thirty years, Susan has created thriving community, school, and home gardens from scratch, and has brought delicious, nutrition-dense, whole-food meals to the Tampa Bay community. She also created three cafes, including the first organic eatery in St. Petersburg – Integrity Organics.

Wholistic Tampa, FL. 1800.733.3333

Elena Bensonoff is a world renowned public speaker, pharmacist, clinical health practitioner and a fellow in Anti-Aging Functional Medicine. She offers instruction in chakra & aura balancing is a salt healer and has created a line of organic hand-crafted products that are formulated using only natural and organic ingredients according to the ancient system of holistic medicine

Need an Energy Boost? Try this Chia Juice!

Chia Juice Health Benefits

Did you know that “chia” is the ancient Mayan word for “strength”? If that doesn’t deserve its own workout drink, I don’t know what does. But don’t buy one from the store – they’re loaded with sugar! Here’s what you need to know about chia seeds, including a delicious healthy recipe for a refreshing juice!

5 Fun Facts About Chia Seeds

  1. Chia seeds contain more Omega-3s than salmon, gram for gram.
  2. High fiber and protein content makes you feel full longer and slows the metabolism of sugars.
  3. Nicely balanced amino acids make the protein easy for our bodies to use.
  4. Contain 4 nutrients that work together to maintain good bone health: Calcium, magnesium, phosphorus and protein.
  5. Lowers blood pressure and inflammation.

Chia seed drinks are quickly trending in high-end health food stores, but like most mass-produced bottled beverages, they’re high in sugar. I love adding chia seeds to my juices and smoothies for their healthy omega-3 fatty acids, protein, fiber, antioxidants, and calcium since the combination keeps your blood-sugar even for hours. Hello steady energy! While you can add chia seeds to anything, I love this refreshing, ultra-hydrating recipe.

Minty-Fresh Energy Boost Juice

  • ½ lemon
  • 1 cucumber
  • Handful of romaine, arugula, or watercress
  • Handful of mint
  • 1 tsp chia seeds
  • 1 cup coconut water
  • ½ green apple

4 Juices to Help You Touch Your Toes Without Pain

juice for flexibility and inflammation reduction

I once heard a yoga instructor say “You’re only as young as your spine is flexible.” Well, that woman was a grandmother and didn’t look a day past 40! I’d say she’s onto something. While yoga and exercise, or even chasing after grandchildren, can help your muscles stay in shape, flexibility needs more than exercise: Flexibility also relies on reducing inflammation. These four juices do just that, making your daily exercise routine feel easier, and helping you to touch your toes without pain.

Beet juice is rich in nitrates, which our bodies convert to nitrites, which dilate blood vessels and increase blood flow. The result: More stamina! Your muscles need less oxygen to do the same amount of work, making exercise feel less difficult. This is definitely the juice to drink before CrossFit!

Can’t Beet the Staying Power Recipe

  • 1 beet
  • 4 stalks celery
  • 1/2′ ginger
  • 1 stalk kale
  • 1 green apple

Green juice, using kale, spinach, chard, broccoli and celery, improves flexibility through its high water content and ability to cleanse acids from the body. It’s the perfect breakfast for that early morning pilates class.

Hydrating Green Juice

  • 2 red chard leaves
  • 3 kale stalks
  • 2 celery stalks
  • 1 cup spinach
  • 1 cup broccoli
  • 1 apple or pear

Barley grass juice or powder contains the stretchy trifecta of beta carotene, iron and calcium which work together to improve flexibility and total body health. It’s a wonderful addition to your favorite juice, but on its own, it tastes a lot like…well, grass.

Turmeric juice, or powder, as an additive to any of your favorite juices, is one of the most powerful anti-inflammatories out there. Inflammation not only reduces flexibility, but has also been linked to a wide range of health problems, from arthritis to obesity. Bonus: Turmeric also acts as an anti-depressant, giving a mood boost to your day! I like to drink this for dessert to ensure sweet dreams and a good night’s rest.

Turmeric Milk Recipe

  • 2 cups almond/hemp milk
  • 2 dates pitted
  • 1 tbsp raw honey
  • 1/2 tbsp turmeric
  • 1/4 tsp cinnamon
  • 1/4 tsp ginger
  • 1 tbsp coconut oil

And yes, you can combine these four ingredients together for one incredible pre-workout drink!

How to Use Food to Rock Your New Year’s Resolutions

Broccoli,radish and feta salad with quinoa

This post is NOT about losing weight. In fact, that resolution isn’t even going to be mentioned, because you know why? I’m SICK OF IT! Aren’t you? Of course you can use food to lose weight (studies show it’s more effective to control your diet than increase exercise, if you have to choose), but let’s dig a little deeper this year and go after what we really want.

1. Resolution: Be Happier

It’s a simple one, but it’s what we’re really after with all the other resolutions isn’t it? Even when you have a great family, work you love, and live in a beautiful part of the country that hovers between 60 and 80 degrees in the dead of winter – you can still feel down more often than you’d like. Stop punishing yourself for being ungrateful – that’s not it. Unless you need to make real changes in your life (maybe you do!), these down times are chemical. And that means you can lift yourself back up with food.

There was an interesting study on PBS recently that linked inflammation with depression. Which means that an anti-inflammatory diet could significantly help symptoms of depression. Two especially powerful anti-inflammatory foods (or supplements) you can try are:

  1. Turmeric (curcumin)
  2. Omega-3 (fish, or fish oil)

2. Resolution: Be Healthier

Boost energy and fight disease this year by incorporating these 5 foods into your daily life. Yes, daily.

  • Lemons – Anti-inflammatory, inhibits cancer cell growth, increases “good” cholesterol levels, vitamin C.
  • Broccoli – Anti-inflammatory, cancer-fighting rock-star, vitamin K & vitamin C combo builds healthy bones.
  • Dark Chocolate – 1/4th oz daily reduces blood pressure & bad cholesterol, and improves your mood!
  • Salmon/Fish/Flax Seeds/Walnuts – Omega-3 fatty acids help the brain work better, reduce bad cholesterol, and reduce risk for heart disease.
  • Spinach – Anti-inflammatory, cancer-fighting, and eye-health-improving. Toss a handful in with your eggs every morning!

3. Resolution: Spend More Time With Loved Ones

Invite some friends over to cook a healthy meal together – and schedule these dinners as often as you’d like. We’re all so busy that if we don’t schedule in time with friends and loved ones, it never happens. So put a few dinner dates on your calendar. Here’s an idea: Make a game of it by inviting a friend to walk through your local farmer’s market with you, choose some “mystery” ingredients, and see what you can do with them when you get back!

Don’t like to cook, but still want the healthy dinner? We’ve got you covered. Just serve everyone Intelligent Gourmet!

The Superfood That’s Ahead of its Time: Camel Milk

health benefits camel milk

Camel milk is hard to come by, unless you live in an Amish community or are flying to Dubai sometime soon. Yet the demand for it is increasing, especially by parents of autistic children, diabetes sufferers, and those with auto-immune disorders. Why? Well, because it has the potential to substantially improve – if not cure – all three. It’s really amazing stuff.

Camel MilkWith far less fat than cow’s milk, more iron and vitamin C, and antibacterial and anti-inflammatory properties, camel milk is the healthiest milk out there (next to your own mother’s milk!). Parents (and nutritionists) of autistic children are posting anecdotal evidence all over the internet of how drinking raw camel milk is improving their children’s interactions and engagement. New studies are showing the potential for camel milk to treat auto-immune conditions, diabetes and food allergies. Lactose intolerant? No problem – you can still drink camel milk!

However, these health benefits are from raw milk, which many states don’t allow to be sold. And, there are very few camel dairies around, so don’t expect to see camel milk in stores near you anytime soon. But you can order online (really, what can’t you order online?!). If you’d like to try camel milk for yourself, camel milk experts recommend buying frozen raw milk (not powdered) for the most health benefits. You can find it with a quick search online.

Special thanks to Oasis Camel Dairy in Ramona, California for their camel models! 

Oasis Camel Dairy camel

 

6 Reasons to Jump on the Turmeric Trend

Health benefits of turmericWhen mixologists start making cocktails out of something, you know it’s officially become a trend, and turmeric is right there. It’s been featured on NPR as “the new green tea,” and on Dr. Oz as the cure for seasonal depression (just as effective as anti-depressant medications, without the side effects). The health benefits of turmeric span thousands of years and dozens of studies. Are you ready for the new Super Food?

“It’s literally plant medicine!” – Dr. Oz

Turmeric has been used medicinally for almost 4000 years to cure everything from eczema to allergies, and even stopping poison in its tracks.

In Western medicine, turmeric hasn’t been studied nearly as extensively as it should be, but what they’ve found so far is nothing short of amazing.

6 Scientifically Backed-Up Health Benefits of Turmeric 

  • A powerful anti-inflammatory, used for arthritis relief, bladder infections, Crohn’s disease, and ulcerative colitis to name a few. And, it’s better for you than Aspirin.
  • A powerful antioxidant which can prevent infection and cancer growths.
  • A study showed that turmeric, when combined with chemotherapy, makes the chemo more potent while decreasing side effects.
  • An effective antibacterial (but if you use it topically to treat acne or sores, prepare to turn yellow!).
  • A liver-cleanser – Curcumin, the main component of turmeric, improves liver function, allowing the liver to get rid of bad cholesterol.
  • New studies have shown Turmeric may be able to prevent Alzheimer’s, and slow its progression.

At Intelligent Gourmet, we often put turmeric in with our fresh juices. Come by and try! Apparently, everyone is doing it (or soon will be!).

15 Fantastic Anti-Inflammatory Foods and Juices

Creamsicle orange juice

The more health studies and articles I read, the more one single fact becomes clear: Inflammation either causes or is part of nearly every serious health condition! High cholesterol and heart disease? Inflammation. Diabetes? Inflammation. Asthma, Chronic Fatigue Syndrome, Fibromyalgia, Parkinson’s, Obesity, and Osteoperosis have all been linked to – you guessed it – inflammation!

Fortunately inflammation can be lowered significantly through diet. Change your diet, and see if you don’t feel better after a week.

  • EAT: Avocado, nuts, and wild salmon are rich in Omega-3 fatty acids and vitamin E. Omega-3s reduce swelling and discomfort in the joints, while vitamin E helps with healing.
  • EAT: Brazil nuts, salmon, oatmeal and brown rice all contain selenium, a trace mineral that we don’t need a lot of, but deficiencies can lead to major problems. Surveys indicate that rheumatoid arthritis sufferers tend to have lower selenium levels in their blood. Selenium may reduce arthritis symptoms by controlling levels of free radicals. Skip the pricey supplement and eat one Brazil nut a day. It’s that easy.
  • JUICE: Pumpkin, carrots, and sweet potatoes contain Carotenoids – ie. they’re orange. When your body eats orange, it converts the plant pigment into Vitamin A, a powerful antioxidant that fights joint discomfort (and cancer!). Juicing is the best way to help your body absorb nutrients from orange vegetables.
  • JUICE: Grapefruit, papaya, oranges, and mangoes are rich in Vitamin C. A study from Duke University shows that the right amount of Vitamin C reduces risk of rheumatoid arthritis. However, too much vitamin C accelerates joint damage from osteoarthritis. The USDA recommends 75mg per day for women and 90mg per day for men as the happy medium between the two extremes.
  • JUICE: Turmeric, the yellow spice that gives curry powder its color, is a powerful anti-inflammatory that Ayurvedic healers have used for centuries to relieve arthritis pain. Other curry spices, like ginger, work well with turmeric to further reduce inflammation.

Essentially, a diet of mostly fruits and vegetables with lean meats and good fats is anti-inflammatory. But, even within a healthy diet, there are anti-inflammatory superfoods. Change your diet, and you very well may change your life. Ask us about our nutrition packed, delicious, and anti-inflammatory juices!

True Confessions of a Cardiovascular Surgeon

Tomatoes at the farmer's market

Viral “confessions” rocked Facebook last month – the first tell-all was from a TSA Agent, but the second confession was one I found especially heartening. (Pun intended)

Last December, Dr. Dwight Lundell published an essay titled “Heart Surgeon Declares On What Really Causes Heart Illness” on the Tuned Body website. Now more than 200,000 people have his words plastered on their Facebook walls. It’s not that what he says is revolutionary – you’ll read the same information here on my blog – but the fact that a heart surgeon is questioning cholesterol drugs in favor of natural, nutritional healing is wonderful to see.

His findings (and if you read my blog, they’ll sound familiar) are:

  • A diet of natural, unprocessed food can prevent, and possibly reverse, heart disease.
  • Low-fat, high-simple-carb diets cause chronic inflammation, thereby destroying the walls of our blood vessels, and causing cholesterol stick to them and form plaque blockages.
  • The Western diet has excessive levels of Omega-6 acids from corn and soybean oils, whereas we should be eating far more Omega-3 acids (from nuts and fish).
  • To reduce inflammation, he recommends eating protein and complex carbs (ie. lean meats, fish, fruits and vegetables).
  • Saturated fats aren’t the enemy – eat moderately and enjoy olive oil, grass-fed meat, and dairy: Dr. Lundell writes, “Mainstream medicine made a terrible mistake when it advised people to avoid saturated fat in favor of foods high in omega-6 fats.”

His theme is that cholesterol doesn’t cause heart disease – inflammation does. And Inflammation can be caused, and controlled, through diet!

To read more about anti-inflammatory diets, check out my previous posts:

Anti-Inflammatory Foods for Joint Health

Women’s 5 Most Frequent Health Issues & Food Solutions