Iron & Pregnancy

During a woman’s pregnancy, her blood volume increases by 50 percent.
That is why it is extremely vital that a woman gets enough iron in her diet, and has herself checked for anemia, to ensure enough oxygen is getting to baby and mom’s muscles, brain, etc.
These foods are some of the richest in iron.
foodshighiniron

But some things to keep in mind is that:

A) Caffeine can reduce a woman’s ability to absorb iron. If possible, and drink less or avoid caffeinated beverages such as teas and coffees.
B) Calcium rich foods or supplements can also inhibit iron absorption. Try to consume calcium supplements and iron rich foods at opposite ends of the day.
C) Iron supplements can be hard on the body and result in constipation. While getting from diet alone is recommended, sometimes supplementation is needed. If you can, look for supplements that also include a lot of plant-based items. The fiber can greatly reduce those constipating symptoms.
D) The body more readily absorbs iron that is from animal-based food items, but nature has given us everything we need in order to absorb plant-based (“non-heme”) iron, as well. If we are eating vegetables, we are most likely eating fruits and veggies containing Vitamin C. Vitamin C naturally increases a body’s ability to absorb more iron. Be sure you consume both within a meal to give your body a boost in iron.

decorative-line-clipart-green-fancy-line-hi

Want Free Tips and Support?

 Sign Up Here For My Monthly E-Newsletter

decorative-line-clipart-green-fancy-line-hi

Advertisements

Why healthy people don’t need to “juice”

decorative-line-clipart-green-fancy-line-hi

Want Free Tips and Support?

 Sign Up Here For My Monthly E-Newsletter

decorative-line-clipart-green-fancy-line-hi

apple-juice

While juicing may still be all the rage in some circles, I can’t find it in my heart to fully get behind it as a well-person’s go-to health fix.

Here are some reasons why: Continue reading “Why healthy people don’t need to “juice””

Cold Beet Salad & Sweet Craisin Quinoa

beet-salad

PREPARATION

Quinoa:
Prepare one cup quinoa with 1/2 cup raisins and 1/4 cup dried cranberries. Cook together until water is absorbed by quinoa. Add 1/4 cup canned light coconut milk/cream, 1/2 tbsp maple syrup, 1/2 tbsp coconut sugar, and 1/2 tbsp cayenne. Mix well. Sprinkle a handful of fresh, minced mint leaves.

Beet Salad

I took both red and golden beets, cut the roots from the stems and wrapped the beets in tin foil and baked for an hour at 400 degrees. You will only need to cut up four or five cooked beets, 4 or five tomatoes, and roughly cut the beet leaves, and chop stems like celery. Toss together with some balsamic vinegar.

Serve together, chilled.

Delicious!

Recipe: Sweet & Spicy Butternut Sqash with Pineapple

If you haven’t been following my Instagram feed, I posted this video this past weekend about my cooking process. It’s a little scattered and open to interpretation. Ha!

But seriously, I love to mix and match. Sometimes the groceries I buy don’t even end up getting used that week. Sometimes what I think I’ll make gets switched around. Food is an art. You never quite know when you’re “done,” you just get too hungry to wait! And voila, dinner.

Like any other artistic endeavor, though, you win some and you lose some. Some meals ended up FANTASTIC…and others, not so much. I made something “edible” for the first few days. Not my most shining moments.

And then Wednesday happened.

This recipe is purely inspired by the season. I was actually pretty darn proud of myself, too, after being in a culinary slump all summer. After all, though, who needs an excuse to be inspired to cook besides the fact that it’s fall? Pumpkin and squash flavored everything, please (like my last recipe)? 

Of course, I can’t make enough food for just one night. My husband and I are batch cookers. Might be a great recipe for the holidays or any big get together you are planning (unless you like batch cooking, too, then go for it!).

So without further ado, here is the recipe I’ve been teasing on my Facebook and Instagram accounts:

Sweet & Spicy Squash with Pineapple

food

SERVES 8-10

INGREDIENTS

2 small yellow onions, chopped
1 butternut squash, peeled and cubed
1 20 oz can of pineapple chunks
2 serrano peppers, minced
2 red bell peppers, chopped
2 cups veggie broth
1 13.5-oz can lite coconut milk
1 bunch fresh cilantro, minced

PREPARATION

Place the chopped onions, butternut squash, and serrano peppers into a large pan with the veggie broth. Let cook on medium heat for about 15-20 minutes, or until squash is soft. Put coconut milk, red bell peppers, pineapple, and half of the cilantro into the pot, and let lightly simmer (uncovered) until bell peppers are tender (but not overcooked). Remove from heat, and spoon over a bed of spinach. Place additional cilantro on top for garnish.

I almost added raisins to the recipe, but forgot at the last minute. If you try it, let me know how it tastes!

Sesame & Lentil Quinoa with Peas

INGREDIENTS

2 cups quinoa
1 cup dried green lentils
6 button mushrooms, sliced
1 10-oz package frozen sweet peas, thawed
8-10 leaves of basil, minced
3 tablespoons peanut oil
1 tablespoon sesame oil
1 tablespoon tamari sauce
1/3 cup pumpkin seeds
1/3 cup sesame seeds

PREPARATION

Boil four cups of water and pour quinoa, lentils, and mushrooms into water. Lower to medium heat and cook for about 20 minutes, or until all water is absorbed. Next, mix in thawed peas, basil, peanut oil, sesame oil, tamari sauce, pumpkin seeds and sesame seeds. Mix well. Spoon onto plate next to your sweet and spicy butternut squash, and you have dinner!

Recipe: Spicy Egg & Rice Hash

Spicy Eggs and Rice Hash

 

egg
INGREDIENTS
1 medium red onion, diced
2 stalks celery, sliced
1 pckg soyrizo
1 cup cooked brown rice
1 tsp cumin
1 tsp cumin
1 cup spinach greens
1-2 eggs
Water, lemon juice
PREPARATION
Pan fry red onion in water and a little lemon juice. Add celery and soyrizo, stir and cook for 10 minutes. Add half cup soyrizo mixture with one cup cooked brown rice, and mix well. Add cayenne and cumin. Place rice over bed of spinach greens, top with fried eggs. Enjoy!

Patriotic Pigments: Eat your red, white & blue!

 

Looking down at my breakfast this morning, luscious berries in a cushion of oatmeal, I was suddenly overcome with patriotism. Well, at least I was struck by the patriotic resemblance to our nation’s red, white and blue banner as Fourth of July nears.

And so, I became inspired to talk about the colors in our food! Continue reading “Patriotic Pigments: Eat your red, white & blue!”

Top 5 Healthy Tips for Super Bowl Sunday

You’re counting the days, and probably hours and minutes, until touchdown this weekend. But have you been counting the grams of fat and calories in your food, or better yet, the calories you may or may not be burning off on the big day? Here are a few tips for making your Super Bowl this Sunday a touchdown in the health department.

Continue reading “Top 5 Healthy Tips for Super Bowl Sunday”