Category Archives: Healthy Fat

healthy snacks, energy balls, snacks, protein balls, post-workout snacks, pre-workout snacks

Healthy Snack recipe: Fudge Power Protein Balls + Garden of Life Raw Meal and Fit Protein Powder Review

According to studies, keeping a flow of working 52 minutes at a time and taking frequent healthy work breaks may boost productivity. Try to make this 15-minute no bake healthy protein balls during your next meeting break to also boost your nutrition, refresh the mind & creativity, and reduce stress.

Check out the step-by-step video instructions: Protein Balls VLOG recipe

Garden of Life Raw Organic Meal (Chocolate)

  • Packed with 44 superfoods
  • 20 g of clean protein per scoop from 13 raw sprouted ingredients, along with greens, healthy fat, 7g of Organic Fiber, 1.5 billions probiotics & enzymes (promotes gut health), plus 21 vitamins and minerals.
  • 56% Protein.  RAW protein—since heat and processing can denature proteins.
  • Free of gluten, soy, dairy, tree nuts, filler ingredients, artificial colors, flavors, sweeteners or preservatives. 
  • Less than 1 g of sugar
  • Suitable for those with lactose intolerance or sensitive to whey (ex. bloating/flatulence)
  • Delicious and simple way to sneak in nutrients fast
  • Keep you full for hours to support weight management 
  • Can be combined with other healthy foods to replace small meals/snacks to support a healthy weight 

Garden of Life Raw Organic Fit

  • 28 g of clean protein per scoop from 13 raw sprouted ingredients, along with greens, healthy fat, 8g of Organic Fiber, 3 billions probiotics & enzymes (promotes gut health)
  • 61% Protein.  RAW protein—since heat and processing can denature proteins. Higher protein and fiber to keep you full longer
  • With added Svetol Green Coffee Bean Extract, cinnamon), and Chromium to help maintain blood sugar levels and build lean muscle mass when combined with proper exercise
  • With added organic Ashwagandha to help combat stress, boost energy & metabolism, improve sleep quality, and may help fight cravings
  • With added 5g of naturally occurring branched-chain amino acids (BCAA) to help build lean muscle mass
  • Free of soy, dairy, added sugars, filler ingredients, artificial colors, flavors, sweeteners or preservatives. 
  • Suitable for those with lactose intolerance or sensitive to whey (ex. bloating/flatulence)
  • Delicious 
  • Less than 1 g of sugar

Related: Inc. Productivity 

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Stay home, Stay healthy! 4-Ingredient Healthy Cookie Dough Bites (No Bake!)

4-ingredient cookie

Within the past month, many of us have been sheltering in place or staying at home amid COVID-19 concerns. Many may be moving less, snacking on unhealthy food more, staring at our computer screens all day,  being more stationary, staying up too late or lacking quality sleep- which can all compromise our immune system to fight infection and illnesses. 

During this crisis, it is especially important to nourish our body with wholesome, immune-boosting foods and beverages.  These 4-ingredient healthy cookie dough bites are so simple to make. The combo of protein and healthy carb can help you stay energized. If you have a little helper or two at home, turn off the TV and make it a family activity to make some smart cookies together ! 

Check out the video recipe: Part 1 , Part 2

Nutritional benefits of cookie bite ingredients
4-ingredient peanut butter cookie
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3 Superfoods to supercharge your immune system, brain power, vision health, and glowing skin

3 superfoods
Supercharged by Everybitematters
  • 💪🏻 Eggs are rich in zinc, which is linked to the production of WBC and can help support our immune system
  • 💪🏻 Avos and Egg yolks are a source of monounsaturated fatty acids (MUFA) that contain Oleic Acid (a MU Omega-9 FA) which may reduce inflammation, protect against cancer, boost memory & protect against cognitive decline (which may prevent Alzheimer’s disease). 
  • 💪🏻 Dark leafy greens such as spinach, kale, watercress, arugula, and mustard greens promote gut health to aid healthy absorption of immune boosting nutrients. 
  • 💪🏻 Avos, Eggs, and Dark leafy greens contain carotenoids, an antioxidant that may protect against cancer . 
  • 💪🏻 Avos, Eggs, and COOKED dark leafy greens contain lutein + zeaxanthin ( a type of carotenoids). These antioxidants protect eye health by filtering out much of the harmful blue light rays, especially the UV rays, which also help to maintain healthy, glowing, youthful skin.  ( ✅ Connect via my SkinBetter to purchase my favorite face serum that offers daily antioxidant protection for your skin and improvement of the appearance of uneven tone and redness. Stay tune for product reviews)
  • 💪🏻 Avos and RAW spinach contain Glutathione, an antioxidant that can protect against oxidative damage and support your immune system. Glutathione is also naturally produced by your body but the level may be depleted with aging, poor diet, and chronic disease/stress. Since dietary glutathione is not well absorbed, you may benefit from taking a supplement.  (✅ Contact me to learn more about how S-Acetyl Glutathione provides intracellular antioxidant support for immune function and which top rated brand I trust the most. )

 

Keto AvoEgg: Video Recipe on My IG Story
Skin Better Science
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📈Breaking Cat News: Hello Kitty hanging around my 3-Ingredient Turkey Omelette like a Boss! 😻

3-Ingredient Immune Boosting Omelette:

  • 💪1 oz Turkey Breast
  • 💪2 large Eggs
  • 💪1 oz Raw/Aged Goat Cheese

✅Turkey and Eggs are both good sources of Selenium- a powerful antioxidant that may lower inflammation and enhance your immunity.

✅Our gut wall is the first line of defense from harmful substances and toxins. Goat cheese provides a great dose of probiotics to support healthy microbiome in your gut to boost your immune system and is easier to digest than cow’s cheese. (See 👩🏻‍⚕️RD’s Choice Probiotic Below)

✅Served with avocado, mango, and a handful of almonds for an extra boost of antioxidants to support vision, skin, hair, and heart health .

 

3-Ingredient Immune Boosting Omelette

👩🏻‍⚕️RD’s Choice   

(Is there really a difference between store-grade supplements VS. pharmaceutical-grade, professional-grade supplements? Review this chart and decide.)

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Know these 5 things about Eggs

1. Eat Eggs occasionally, but not Egg Beaters
2. Pastured Eggs are ideal (Buy at Fairway Market)
3. Second choice: Organic or Free-Range Eggs
4. Top 5 nutrients in Eggs:
?Sulfur – boost Skin and Joint Health
?Vitamin B12- boost Energy and fight Depression
?Choline- boost Energy and Brain Health
?Vitamin D- boost Immunity and Bone Heath
?Lutein- boost Vision Health
5. Egg yolk contains most of these vitamins and minerals

Understand Egg Label

Photo by The Humane Society of The United States

Read more about eggs and choline in my Eat Eggs blog post.

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Should I eat chocolate?

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Why do so many of us have chocolate cravings? My patients are wondering if it is due to a vitamin or mineral deficiency. Overall, chocolate is a good source of magnesium and iron. I tried to provide other (magnesium and iron) alternatives such as nuts, seeds, dark leafy greens, lentils & beans, and did not find any reduced cravings of chocolate in my patients. Perhaps it is due to the mood-calming compound in chocolate that release your body’s “feel good” chemical- Dopamine and Serotonin, or just the complex, rich flavor and smell of chocolate ??.

Chocolate craving is not a nutritional concern as long as you are sticking with the less processed forms. In fact, the flavonoids in dark chocolate is beneficial to your skin and heart health. This powerful anti-aging antioxidant can help to reduce blood pressure, the bad cholesterol “LDL”, and keep your skin soft & moist.

I like the bitterness, woody taste and smooth texture in a piece of dark-chocolate (85% cocoa), a warm cup of unsweetened almond milk with a tablespoon of pure cocoa powder, or a few bits of cacao nibs in my homemade smoothie or oatmeal.

I do not recommend white chocolate, milk chocolate, peanut butter/caramel chocolate candy bars, or chocolate with more than 10g of sugar per 40g serving.

Last year, I posted a recipe of Homemade Protein Chew on my Instagram. I was exploring a caffeine-free version and have created this Vegan, Less Fat, Sugar-Free formula. I replaced the cocoa and honey in the original recipe with Chatfield’s All Natural Carob Powder* (naturally sweet, low in fat).

 

Photo Credit: Chatfield's
Photo Credit: Chatfield’s

* While Carob powder is a good substitute of cocoa powder for those who are very sensitive to caffeine or watching their weights, please note that it doesn’t contain the phytochemical flavonoids. However, this product is delicious in warm, almond milk and baked goods.

image

Recipe:

Raw Vegan Protein Chew
Ingredients:
1 Tbsp of Epic vanilla protein *
3 Tbsp raw shelled #hempseeds (@harvesthemp)
6 Tbsp Chatfield’s All Natural Carob Powder
1 Tbsp #coconutoil
1 Tbsp Apple Cider Vinegar
1/2 cup of Almond Milk

Directions:
1. Mix the first 5 ingredients in a bowl.                                                                                                                                                                     2. Add almond milk gradually while mixing the batter.
3. Knead and roll batter into #proteinballs.
4. Place on wax paper and refrigerate for at least an hour.
Enjoy ?
* Reviews of Epic Protein Supplement

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KIND Bars: A boost of Nutrients and Flavor

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Savor the Flavor of Eating right with :

  • a variety of colorful fruits and vegetables at every meal;
  • oats, quinoa, buckwheat, brown rice, sweet potato for fuel;
  • healthy nuts & seeds for snacks;
  • more plant-based protein

One of the nutrition questions I get from many of my patients is regarding the high fat content of nuts. It is true that many nutrient-dense plant foods such as Avocados, Nuts & Seeds, Dark Chocolate, Coconut, Tofu, Edamame are high in fat. They naturally contain unsaturated as well as saturated fat.  Here are some things you should know: The presence of saturated fat in a plant-source, whole food doesn’t label a food into the unhealthy category if it is loaded with more essential vitamins, minerals, antioxidants and omega-3 fatty acids. In fact, the healthy fats, which make up the majority of the fat content in the above high-fat plant foods help reduce LDL cholesterol and lower the risk of coronary heart disease.

Here are some things you should know: The presence of saturated fat in a plant-source, whole food doesn’t put a food into the “unhealthy” category. You have to look at the complete nutrition profile.

My new favorite Kind Bar- The Cashew & Ginger Spice Bar contains 200 Kcal, 14g Total Fat, 2g Saturated Fat, 4g Sugar, and 6g Protein. It tastes incredible and it’s way healthier than candied ginger!

Photo Source: kindsnacks.com
Photo Source: kindsnacks.com

Epidemiological studies suggest that regular nut consumption is unlikely to contribute to obesity and may even help in weight loss and lower the risk of hypertension. Raw nuts and seeds consumption, (especially walnuts, flaxseed, chia seed) have been associated with cancer risk reduction. Go Nuts with 5 oz serving weekly to maximize the benefits of their antioxidant and anti-inflammatory properties. According to the INC and USDA National Nutrient, the following equal one ounce of nuts:

Photo Source: INC and USDA National Nutrient 150-157 Data Base for Standard Reference, Release 19, 2006.
Photo Source: INC and USDA National Nutrient 150-157
Data Base for Standard Reference, Release 19,
2006.

If you are looking for the perfect sweet & salty granola-like bar, I would recommend KIND Bar’s Maple Pumpkin Seeds with Sea Salt. Each Bar contains 150 Kcal, 5 g Total Fat, 1 g Saturated Fat, 6 g Sugar, 3 g Protein. It contains all the healthy grains I like: Oats, brown rice, millet, oat flour, buckwheat, amaranth, and quinoa + a subtle maple flavor blend with the nuttiness of pumpkin & sunflower seeds. It makes a great chewy snack packed with amazing nutrients. Pumpkin seeds are rich in zinc, magnesium, and Omega 3 Fatty Acids, which are great for your immune system, bone and heart health.

source: kindsnacks.com
source: kindsnacks.com

Bottom line: Fear not the fats in nuts & seeds. You can read more about the latest nutrition research about nuts here.

 

What's on my office bookshelf?
What’s on my office bookshelf?

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