Hi friends! This weekend marks the 4th of July and while it is an amazing time to celebrate the Independence of America a lot of us use it as a time to mark the beginning of Summer and have parties GALORE. We at Team Nutrition Genius are all about you unwinding and having a good time but this is not a time to forget all about your Real Food Lifestyle. This weekend and any other celebration you have this summer is just an extension of your Real Food life and should not derail you from all of the great things you have done for yours. Need some help staying on track? Check out this new program that can help you do just that.
This week we wanted to give you a rundown of recipes that can make this weekend fun but keep you on track. It’s a fun way to shout out both past recipes of our own and those from some other amazing chefs and foodies. We want to hear from you in the comments, let us know what you will be eating this 4th of July! If you are in the Capital District of New York, check out the magazine Edible, you will find some surprise blueberry recipes from yours truly!
Following our episode on weight loss, an important part of losing weight is goal setting. However, goal setting can be useful for anyone whether you are trying to lose weight or not. This episode brings you the who, what, why, how, and when of goal setting.
“A goal properly set is halfway reached” – Zig Ziglar/Abraham Lincoln
Comments? Reviews? Criticism? Head over to iTunes or Stitcher if you like what you hear to leave us a 5 star review and you will be featured on the podcast! Thank to WorstHorse for our 5 star review of the week:
Hi friends! You may be wondering why I am giving you a soup recipe when it has been SO hot and humid this past week. Well for starters I love soup year round and we just happened to get some of this delicious tomato puree in our Field Goodsdelivery this week so I could not let it go to waste.
I also have recently been introducedto Bilinski’s Chicken Sausage and had a package on hand so I figured why not try the two together. I had a hectic week planning for a real food event and a crossfit event so there was minimal time to cook, BUT this was SO simple and delicious and the Sassy Hubby even asked for more. The great thing about a soup like this is you can add veggies and puree them so that the pickiest of eaters won’t even know! Hooray, veggies for the win! This soup even tastes delicious chilled so make sure you keep the leftovers and enjoy later.
This new short and sweet (but not too sweet) episode is all about kitchen tools! We give you tons of delicious recipes but how do you prepare them? Listen in on this episode for the top 5 essential kitchen tools that we recommend!
Check out our NEW Q&A podcast (or any of your favorite episodes) on iTunes or Stitcher. This week’s question…
Dear Sassy & Pearl,
I am loving the show and have been trying to apply your takeaways to my real food lifestyle but I just am curious what are your favorite kitchen essentials (you know the non-food variety)? Thank you so much ladies! Mary
TGIF! Wow, this week has flown by and what a crazy week it has been. We have been ramping up at the gym for our big Open House and if you are in the Albany area please stop on by and say hi! Check out the schedule hereand come to any of our free events all day long. Yours truly will be giving a FREE nutrition talk at 11am all on REAL FOOD….so come on out!
Alright, enough about me, this week I have some shout outs for you lovely people. While it’s been a hectic week there are many bloggers and instagrammers that I like to check in on for inspiration and I want to share them with you! There is also some food that I’ve been digging, so scroll down for some tastiness!
The Domestic Man by Russ Crandall
Alright well if you’ve been following along you know that we just interviewed Russ on our podcast this week about his new cookbook. His blog deserves a shout out because it is well played out AND he posts a brand new recipe weekly. In fact, this week he posted a recipe from his new cookbook, so go check it out!
Primal Bliss Nutrition by Kathryn Kos
This real food mama is such an inspiration and happens to be a new found local friend! Her blog is packed with real food nutrition information and has recipes galore. She is so hard working and caring and deserves a Friday Shout Out!
@thefeistykitchencan you say hello beautiful FOOD! Yes, I may be partial to food pictures on Instagram but this one is for all you foodies out there. You can find pictures of eggs (with the yolks), bacon and coffee, so clearly you know why I follow along! #nocoffeenoworkie
@thehealthymaven this gal, Davida, has a love for food…and brunch! She also leads an active lifestyle and her pictures are beautiful. She is also one half of The Blogger Project which is an amazing resource we gave a shout out to during week 1 of shout outs.
Fresh cherries fromField Goods a local produce delivery service that I have been working with lately. They source their farm fresh LOCAL food from 80+ farms int he Hudson Valley and Upstate, NY regions. It’s a weekly service that is VERY flexible and the food does not disappoint.
Epic Bites(Jerky) these bites were a surprise for me. So I decided to pick them up for our hike for our 1st Anniversary (more on that to come soon). It was DELICIOUS! If you are looking for a great on-the-go snack with all REAL FOOD ingredients, then this is for you!
Bonus:Maple Cinnamon Swirl Coconut Chips, yes that’s right this is a #sassyapproved (and Sassy created) recipe and it deserves a shout out because it is SO delicious and simple to make, yum!
Don’t eat pasta, avoid all the IPAs, stop going out for fast food. WAHHH WAHHH WAHHHH who wants to hear about all the food you can’t have?! Not this gal. It’s always better to focus on what you can and should add to your diet and eventually all the good will crowd out the bad. Here it is friends, 7 foods a dietitian wants you to eat.
Dark Leafy Greens
Dark leafy greens are some of our most nutrient-dense foods meaning they have a TON of vitamins and minerals for very little calories. They are packed with vitamins A, C, and K, and contain smaller amounts of our B vitamins and vitamin E. They are also a great non-dairy source of calcium and contain appreciable amounts of manganese, choline, iron, copper, and magnesium. Not only are they full of micronutrients they also contain phytonutrients like carotenoids and phenolics. These phytonutrients work as antioxidants in our body fighting off free radicals and the damage they cause which can lead to a whole host of chronic diseases including cancer, cardiovascular disease, autoimmune conditions like rheumatoid arthritis and neurodegenerative diseases like Alzheimer’s to name a few. I honestly don’t care what kind you are eating as long as you’re eating them. Some options are mustard, turnip, collard, dandelion and beet greens, kale, swiss chard, bok choy, cabbage, spinach, arugula, and watercress. Broccoli and Brussels sprouts even count Cooking is as easy as sautéing these guys with butter, salt, and pepper and finish with lemon juice.
Eating liver is basically like eating a whole food version of a multivitamin because one of the liver’s many functions is nutrient storage. A 3 oz serving of beef liver gives you more than your daily needs of vitamin A, vitamin B12, riboflavin, and copper and is also a great source of niacin, thiamin, vitamin B6, folate, pantothenic acid, iron, phosphorus, zinc, manganese, and selenium. It’s far more nutrient dense than the muscle meat we typically eat. Even if you aren’t ready to dive headfirst into liver and onions you can always blenderize liver and add it to meatballs, meatloaf, burgers, or Sassy’s Bacon Wrapped Meatloaf Muffins. (Try the meatloaf muffins, they are contest winning!)
Fatty fish including anchovies, salmon, mackerel, whitefish, sardines, tuna, herring, and trout are high in omega-3 fatty acids. Omega-3 fatty acids are an essential fatty acid meaning the body is unable to make it and it is therefore essential we obtain it from our food. We need omega-3s for our brain development and function and they are precursors for anti-inflammatory compounds in our body. To learn more about the dreaded inflammation check out Nutrition Genius Radio Episode #30. The average American consumes less than half of the recommended dose of the omega-3 fatty acids EPA and DHA. To make sure you’re getting enough of this good stuff bump your fish intake up to twice weekly.
Herbs and Spices
Not only are herbs and spices packed full of nutrients but they make food taste much more flavorful and interesting. Think broccoli tastes bad? You’ve obviously never cooked it in salt, pepper, garlic powder, and butter. Roasted chicken and potatoes seem boring? Add rosemary and dill. Scared and unsure of how to use spices? Try Jesus’ Tears Curried Chicken, it will take you to another world. Similarly to fruits and vegetables, herbs and spices also pack a wicked phytochemical punch and have been found to decrease inflammation, act as an antioxidant, and some even have antibacterial and antifungal properties.
I don’t think there is anything that drives a real food dietitian more insane than someone saying they had an egg white omelet for breakfast. THE NUTRIENTS ARE IN THE YOLK. Seriously, look at this yolk to white comparison. Crazy, right?! So eat the whole egg which will give you omega-3 fatty acids and over 20 vitamins and minerals. Eggs are one of the best sources of choline which is required for the structure of cell membranes, functionality of the nervous system, and replication of DNA. We’re egg enthusiasts here at TNG and have all the egg recipes for you- Everything but the… Egg Frittata, Savory Oatmeal with Eggs, Smoked Salmon Egg Frittata, and Bacon Wrapped Egg Muffins.
Tea is also full of phytonutrients and has the added benefit of adding compounds from plants that you don’t typically eat. Research has show green tea has anti-cancer, anti-obesity, anti-atherosclerotic, anti-diabetic, anti-bacterial and anti-viral effects and herbal teas have shown many different benefits depending on the plant components involved. Not only do they have the above health benefits but some teas such as chamomile, lavender, and peppermint may help with sleep which would give you even more of a health improvement.
Fermentation is the process of bacteria converting carbohydrate into acid, gases, or alcohol. These foods contain bacteria typically referred to as probiotics which help with digestion, nutrient absorption, and maintenance of the immune system. Research is also looking at our intestinal bacteria for the beneficial role it can play in attenuating inflammation, playing a preventative role in heart disease, inflammatory bowel disease and allergies, and improving mental health issues like anxiety and depression. Not only do the bacteria contribute to our health but they break down components in the food that our bodies can’t and give us additional vitamins, omega-3 fatty acids, and enzymes. Some of our favorite fermented foods are kombucha, sauerkraut, and kimchi. Stay tuned for a kombucha recipe soon!
Which of these foods do you need to add to your diet? What super foods are you already eating? Let us know in the comments below!
Have you committed to a real food lifestyle but still crave your favorite takeout dish like chicken nuggets, sweet and sour chicken or calzones? Well you are in luck! This week we chat with Russ Crandall from The Domestic Man about his new cookbook Paleo Takeout. Sassy got to review one of his recipes earlier but now you can get his book and taste for yourself. He dishes on how he changed his own health with a real food approach and what led him to writing an entire cookbook dedicated to making takeout “fast food” healthy. Russ will head out on a book tour this week to promote his new cookbook, check out where he will be and go say hi! (more…)
A lot of people tell me they do not know what to snack on when they clean out their diets and while I normally just tell them to eat a “mini meal” (aka something that looks like their breakfast, lunch or dinner) I understand that sometimes we want something to satisfy that crunch. Enter these delicious & simple coconut chips! I love to snack on coconut flakes as is but if you are looking for a dessert type snack that won’t blow all of your healthy real food efforts, this one is for you. Just remember with coconut a little bit goes a long way. These would even be tasty in a home made trail mix, on top of some home made ice cream or even on top of a salad, yum! (more…)
A new Q&A podcast to give you the dish on high fructose corn syrup! You might be saying, “Well duh Pearl and Sassy, obviously high fructose corn syrup is bad for us, everyone knows that”, but do you know what it really is? Give this episode a quick listen to learn what it is, why we DO NOT recommend it, and how it came about!
Happy Friday, y’all and welcome back to week #4 of Friday Shout Outs! This weekend I am heading out to the Adirondacks to crush out a few of the high peaks and take in more views like this one. Anyone else going to be there? If you are, consider checking out our podcast on Real Food Traveling before you go so you know exactly how you can stick to your real food goals while on the road. You should also check out one of these books for your night time reading under the stars…
What’s The Deal WithPrimal Eating and the Paleo Diet?– If you’re super confused about paleo/primal diets and want to learn more you should check out this book by Kelly Schmidt, RD, LDN. Kelly’s book covers all the things from grains, to sugars, to dairy, to eating on a budget, and lifestlye. Not to mention the fact that Nutrition Genius Radio is referenced in the resources section!
Deep Nutrition by Dr. Cate Shanahan will always have a soft spot in mine and Sassy’s hearts. This book was one of the catalysts for both of us to continue on our real food journey and an inspiration to break out of the traditional RD mold and teach our clients about whole, real foods cooked in traditional ways. Dr. Shanahan breaks down the science of why a real food diet is better and how sugar is killing you.
“My weaknesses have always been food and men- in that order.” -Dolly Parton
“The scale can only give you a numerical reflection of your relationship with gravity. That’s it. It cannot measure beauty, talent, purpose, life force, possibility, strength or love. Don’t give the scale more power than it has earned. Take note of that number, then get off the scale and live your life. You are beautiful!” -Steve Maraboli
“When we seek to discover the best in others, we somehow bring out the best in ourselves.” -William Arthur Ward
@grassfedgirl- Catlin Weeks, author of the Mediterranean Paleo Cooking, has an instagram that looks a lot like ours- food, fitness, and quotes. Check out her website for #pearlandsassyapproved recipes, and essential oil and lifestyle information.
@thespunkycoconut– Holy food porn! Not only is Kelly V. Brozyna killing it with drool worthy food pictures she is also a food blogger at The Spunky Coconut where she posts gluten-free, dairy-free, and paleo recipes. Bonus points because she is also a quote fan.
@plaidandpaleo– Miss Vanessa Jay describes herself as a paleo blogger, hippie in training, exercise dabbles, and essential oil junkie. I’m not quite sure why we haven’t become best friends yet but I’ve been hard core crushing on her instagram food pics for awhile now and I think you should too.