Enjoy this summer salad I created today. The Christmas part of it was just because it was all red and green. Tastes like summer and looks like Christmas. Personalize it by adding in however much of each ingredient you like.
Red & Green Summer Christmas Salad:
Red and green lettuce (A lot of this)
Avocado
Red radishes
Red bell pepper
Strawberries
Humbolt fog cheese
Dress it however you like. I used EVOO and red wine vinegar mixed with Herbs de Provence.
Very tasty and easy.
Enjoy!
Rebekah Fuller
Holistic Health Counselor in Nutrition
Fuller Health
www.fullerhealth.net
rebekah@fullerhealth.net
Friday, June 25, 2010
Friday, June 18, 2010
I'm Sorry, Did She Just Ask For Whole Milk?
My clients, friends and colleagues are ALWAYS surprised when I order a cappuccino or latte with whole milk. When I pour half & half instead of nonfat into my coffee cup. When I buy full fat yogurt at the store, full fat ice cream, or full fat anything dairy.
In truth, I try not to consume too much dairy altogether. That is a WHOLE other issue itself. But if I do dairy, I do it FULL FAT.
Why? Don't I want to reduce my caloric intake? I mean, I'm a Health Counselor in Nutrition for pete's sake. I should definitely know better.
Actually, this is something that makes me a different from a dietician or a nutritionist. Both of them dwell of calorie counting. How many fats + how many proteins - how few carbohydrates = me being skinny. Precisely. Or so you think?
In truth, that is not so much the case. As Americans we are the largest consuming country of sugar in the world. It is estimated that we consume approximately 70 grams of sugar a day. As comparable to the 15 - 25 grams we should be averaging.
I could get into soda, alcohol, granola bars, Cliff bars, protein shakes, trail mixes, pasta sauces, ketchup, etc. right now but I won't. I'll stick to the dairy.
Next time you are in the dairy section of your local grocery store check out the food label on the back. Most of the time, at least for me before I learned all about healthy nutrition, I would look at how many calories and how many grams of fat the product contained. If those two passed, the product went into the basket.
It wasn't until my awareness was brought to the SUGAR content. I figured I was saving myself some serious inches off my waist by buying the nonfat milk, yogurt (Yoplait for sure is a trickster with the "only 90 calories" advertisement). Ya, 90 calories of SUGAR.
But why is sugar so bad? It tastes SO delicious. Well, if you'd like I am happy to discuss this with you further in the future. I'll even come over to your house, you can invite ALL your friends over and I will gladly volunteer my time explaining the ins and outs of why we crave sugar, how to overcome your sugar addiction and answer any questions.
For now, I will tell you that in the end, it will "do your body MORE good" (let alone your immune system - it is no wonder we are the sickest, most overweight and unhealthy country in the world) to consume the natural WHOLE fat in those dairy products than the lowfat, nonfat, reduced fat but MUCH more added sugar ones. Trust me on this. I know it is hard to wrap your head around but your body will thank you.
You'll come to realize you won't want, need or crave as much of whatever dairy product you are consuming the most often.
If that is ice cream, the richness of the fat will leave you more satisfied than the SUGAR packed nonfat brand that leaves you running back to the freezer for more. Over and over and over again.
Thick cream in my coffee (when I drink it, that is) is WAY more satisfying than the nonfat artificially flavored creamer.
Fatty Greek yogurt is so much richer than the artificially flavored but tons of sugar added Yoplait yogurt.
In closing, ALWAYS READ THE LABELS. Look for: how many grams of sugar the product contains. Then check the ingredients. If sugar is the main or first ingredient, you should probably put it back. If you can't pronounce the ingredients or don't know what it is, then you probably shouldn't be putting it in your body.
EXCEPT if you are reading the natural live cultures in yogurt that are the "good bacteria". These may be some listed: s thermophilus l bulgaricus l'acidophilus and bifidus and they are, like I said, the GOOD BACTERIA in yogurts and kefirs.
When all is said and done, the more natural the product, the fewer the grams of sugar and the less the modification, the better for your body.
In truth, I try not to consume too much dairy altogether. That is a WHOLE other issue itself. But if I do dairy, I do it FULL FAT.
Why? Don't I want to reduce my caloric intake? I mean, I'm a Health Counselor in Nutrition for pete's sake. I should definitely know better.
Actually, this is something that makes me a different from a dietician or a nutritionist. Both of them dwell of calorie counting. How many fats + how many proteins - how few carbohydrates = me being skinny. Precisely. Or so you think?
In truth, that is not so much the case. As Americans we are the largest consuming country of sugar in the world. It is estimated that we consume approximately 70 grams of sugar a day. As comparable to the 15 - 25 grams we should be averaging.
I could get into soda, alcohol, granola bars, Cliff bars, protein shakes, trail mixes, pasta sauces, ketchup, etc. right now but I won't. I'll stick to the dairy.
Next time you are in the dairy section of your local grocery store check out the food label on the back. Most of the time, at least for me before I learned all about healthy nutrition, I would look at how many calories and how many grams of fat the product contained. If those two passed, the product went into the basket.
It wasn't until my awareness was brought to the SUGAR content. I figured I was saving myself some serious inches off my waist by buying the nonfat milk, yogurt (Yoplait for sure is a trickster with the "only 90 calories" advertisement). Ya, 90 calories of SUGAR.
But why is sugar so bad? It tastes SO delicious. Well, if you'd like I am happy to discuss this with you further in the future. I'll even come over to your house, you can invite ALL your friends over and I will gladly volunteer my time explaining the ins and outs of why we crave sugar, how to overcome your sugar addiction and answer any questions.
For now, I will tell you that in the end, it will "do your body MORE good" (let alone your immune system - it is no wonder we are the sickest, most overweight and unhealthy country in the world) to consume the natural WHOLE fat in those dairy products than the lowfat, nonfat, reduced fat but MUCH more added sugar ones. Trust me on this. I know it is hard to wrap your head around but your body will thank you.
You'll come to realize you won't want, need or crave as much of whatever dairy product you are consuming the most often.
If that is ice cream, the richness of the fat will leave you more satisfied than the SUGAR packed nonfat brand that leaves you running back to the freezer for more. Over and over and over again.
Thick cream in my coffee (when I drink it, that is) is WAY more satisfying than the nonfat artificially flavored creamer.
Fatty Greek yogurt is so much richer than the artificially flavored but tons of sugar added Yoplait yogurt.
In closing, ALWAYS READ THE LABELS. Look for: how many grams of sugar the product contains. Then check the ingredients. If sugar is the main or first ingredient, you should probably put it back. If you can't pronounce the ingredients or don't know what it is, then you probably shouldn't be putting it in your body.
EXCEPT if you are reading the natural live cultures in yogurt that are the "good bacteria". These may be some listed: s thermophilus l bulgaricus l'acidophilus and bifidus and they are, like I said, the GOOD BACTERIA in yogurts and kefirs.
When all is said and done, the more natural the product, the fewer the grams of sugar and the less the modification, the better for your body.
Tuesday, June 15, 2010
Banana Bread
Here is a simple low sugar banana bread recipe I discovered.
Banana Bread
Ingredients
• 3 or 4 ripe bananas, smashed
• 1/3 cup melted butter
• 1/2 cup sugar
• 1 egg, beaten
• 1 teaspoon vanilla
• 1 teaspoon baking soda
• Pinch of salt
• 1 1/2 cups of all-purpose flour (I substituted 1/2 c with Whole Wheat Flour)
Method
No need for a mixer for this recipe. Preheat the oven to 350°F (175°C). With a wooden spoon, mix butter into the mashed bananas in a large mixing bowl. Mix in the sugar, egg, and vanilla. Sprinkle the baking soda and salt over the mixture and mix in. Add the flour last, mix. Pour mixture into a buttered 4x8 inch loaf pan. Bake for 1 hour. Cool on a rack. Remove from pan and slice to serve.
Enjoy!
Rebekah Fuller
Holistic Health Counselor in Nutrition
www.fullerhealth.net
rebekah@fullerhealth.net
Banana Bread
Ingredients
• 3 or 4 ripe bananas, smashed
• 1/3 cup melted butter
• 1/2 cup sugar
• 1 egg, beaten
• 1 teaspoon vanilla
• 1 teaspoon baking soda
• Pinch of salt
• 1 1/2 cups of all-purpose flour (I substituted 1/2 c with Whole Wheat Flour)
Method
No need for a mixer for this recipe. Preheat the oven to 350°F (175°C). With a wooden spoon, mix butter into the mashed bananas in a large mixing bowl. Mix in the sugar, egg, and vanilla. Sprinkle the baking soda and salt over the mixture and mix in. Add the flour last, mix. Pour mixture into a buttered 4x8 inch loaf pan. Bake for 1 hour. Cool on a rack. Remove from pan and slice to serve.
Enjoy!
Rebekah Fuller
Holistic Health Counselor in Nutrition
www.fullerhealth.net
rebekah@fullerhealth.net
Friday, June 4, 2010
5 DAY SUGAR FREE CHALLENGE
Since many of you expressed interest in what exactly my Sugar FREE Challenge entails. I thought I would provide you with a set of guidelines. If you are interested in trying it out. I am happy to do it with you, support you and have other voices chime in sharing their thoughts and experiences.
It is amazing how simple this can be if you just have someone to hold you accountable or better yet hold your hand, support you and share the support from others going through the same thing as you.
Here is what I am aiming for:
1) ADD IN in lots of fresh fruit, sweet vegetables, greens, grains, beans and lean meats.
2) Reduce (a nicer word for eliminate) refined sugar - which sadly includes chocolate, cookies, baked goodies, energy "health" bars, desserts in general, wine, beer and hard liquor, soda, artificial sweetners (splenda, sweet n low, equal), yogurt, dairy, anything in a box, bag or can that has sugar added as an ingredient (anything ending is -ose. maladextrose, fructose, glucose, and evaporated cane juice to name a few).
3) You can use natural sweeteners. I recommend Stevia as it's a bit more gentle on your body. Hopefully you have all read my article on agave nectar (www.fullerhealth.blogspot.com) by now and know it is not the ideal sugar alternative we thought. Honey is okay, but try not to smear it on everything since it does have the same affects as sugar on the body. Best to avoid it all together if possible.
You are probably thinking, "That's great Rebekah, you go ahead and do that by yourself." I know, that goes through my head as well. That is also why I made it 5 days instead of 7. Though if you decided on day 5, you feel pretty damn good and want to go for another day or two. GO FOR IT!! Go for another 5 days while you're at it. This can even be combined with other cleanses as well!
So come on!! It's 5 days. 5 measly little days of your entire life. I think we can make the sacrifice, don't you?
But on my own, I won't do it. If I have to report back to you, or better yet INSPIRE you. Then I have made the promise to commit.
Otherwise it kind of feels like dieting (which is a 4-letter word in my book). You know when you reach for the chocolate, wine or coffee cake and think, I'll stop eating these bad "goodies" tomorrow. It's like saying, "I'm starting my diet tomorrow." Then tomorrow turns into the next day and the next and the next.
All of sudden it isn't about what you are eating or drinking anymore. It's more so a control issue. A mind frame. A battle. Maybe I'm being a little dramatic. But hopefully my point is getting across.
Do you want to take 5 days and let go of that? You can come right back to it after if you want.
I'm going to start my 5-Day Sugar Free Cleanse Sunday and go through to next Thursday. I like the idea of being able to celebrate with a glass of champagne or vino next Friday ;) See... I'm already counting down the days til I can get my fix again. Lol. Who knows, maybe I'll be inspired and won't even want it by then.
Care to join me?
It is amazing how simple this can be if you just have someone to hold you accountable or better yet hold your hand, support you and share the support from others going through the same thing as you.
Here is what I am aiming for:
1) ADD IN in lots of fresh fruit, sweet vegetables, greens, grains, beans and lean meats.
2) Reduce (a nicer word for eliminate) refined sugar - which sadly includes chocolate, cookies, baked goodies, energy "health" bars, desserts in general, wine, beer and hard liquor, soda, artificial sweetners (splenda, sweet n low, equal), yogurt, dairy, anything in a box, bag or can that has sugar added as an ingredient (anything ending is -ose. maladextrose, fructose, glucose, and evaporated cane juice to name a few).
3) You can use natural sweeteners. I recommend Stevia as it's a bit more gentle on your body. Hopefully you have all read my article on agave nectar (www.fullerhealth.blogspot.com) by now and know it is not the ideal sugar alternative we thought. Honey is okay, but try not to smear it on everything since it does have the same affects as sugar on the body. Best to avoid it all together if possible.
You are probably thinking, "That's great Rebekah, you go ahead and do that by yourself." I know, that goes through my head as well. That is also why I made it 5 days instead of 7. Though if you decided on day 5, you feel pretty damn good and want to go for another day or two. GO FOR IT!! Go for another 5 days while you're at it. This can even be combined with other cleanses as well!
So come on!! It's 5 days. 5 measly little days of your entire life. I think we can make the sacrifice, don't you?
But on my own, I won't do it. If I have to report back to you, or better yet INSPIRE you. Then I have made the promise to commit.
Otherwise it kind of feels like dieting (which is a 4-letter word in my book). You know when you reach for the chocolate, wine or coffee cake and think, I'll stop eating these bad "goodies" tomorrow. It's like saying, "I'm starting my diet tomorrow." Then tomorrow turns into the next day and the next and the next.
All of sudden it isn't about what you are eating or drinking anymore. It's more so a control issue. A mind frame. A battle. Maybe I'm being a little dramatic. But hopefully my point is getting across.
Do you want to take 5 days and let go of that? You can come right back to it after if you want.
I'm going to start my 5-Day Sugar Free Cleanse Sunday and go through to next Thursday. I like the idea of being able to celebrate with a glass of champagne or vino next Friday ;) See... I'm already counting down the days til I can get my fix again. Lol. Who knows, maybe I'll be inspired and won't even want it by then.
Care to join me?
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