Energy Boosting Recipes

After a long weekend, you may feel a little sluggish trying to get back to your normal routine. Here a couple of energy boosting recipes to get you through the day…or week!

Green Smoothie

2 handfuls of spinach (you can throw in some kale or parsley if you have it)
1/2 avocado
1 handful shredded carrot
1 handful frozen mango chunks
1 handful frozen blueberries
1/2 inch of peeled ginger root
1 cup of almond milk (I use vanilla for sweetness)
Blend all ingredients, drink immediately, feel awesome

Oatmeal Raspberry Smoothie

One banana
1 handful frozen raspberries(or any other frozen berry)
1/2 cups plain greek yogurt
1 TBS honey
1/2 cup old fashioned oatmeal
1 cup vanilla almond milk
Blend all ingredients, drink immediately, feel awesome

Hopefully these smoothie recipes will help you feel satisfied and give you the boost of energy needed to conquer your day! Enjoy!

High Blood Pressure Month: The Complete DASH Diet

May is dedicated to increase awareness and educate people about high blood pressure. According to the Center for Disease Control and Prevention, one of three American adults has high blood pressure. This means that up to 67 million Americans suffer from hypertension.   Besides medicines and an active life, many studies have shown that following a healthy diet can reduce the risk and/or prevent blood pressure from rising.

Diets high in sodium are lethal for people who want to lower their blood pressure levels. According to WebMd, the less sodium you eat, the better blood pressure control you might have. Additionally, the Department of Health and Human Services and the Department of Agriculture suggest that adults should consume less than 2,300 milligrams of sodium a day. This is equal to one teaspoon of table salt. Moreover, people with hypertension and middle-aged should not consume more than 1,500 milligrams -or a little more than a half-  of sodium a day.

What is DASH?

As a result of this disease that affects millions of Americans, scientists and doctors developed the DASH (Dietary Approaches to Stop Hypertension) Eating Plan. This diet emphasizes fruits, vegetables, fat-free or low-fat dairy products, whole grain products, fish, poultry, and nuts and it is reduced in saturated fat, cholesterol, and total fat. People who have followed the Dash eating plan have noticed blood pressure reductions within two weeks of starting the plan.

In order of greatest to lowest amount, here are the food groups that the DASH eating plan includes:

Grains

This type of food is a great source of energy and fiber. You can have between 6-8 daily servings of grains, such as a slice of bread, one ounce of dry cereal, or ½ cup of cooked rice or pasta.

 

 

 

 

 

Vegetables

You need potassium, magnesium, and fiber in order to function correctly and vegetables provide you with these nutrients. Eat between 4 to 5 daily servings like one cup of raw leafy vegetable or ½ cup vegetable juice.

 

 

 

 

 

 

Fruits

These delicious treats have similar nutrients to the ones vegetables have. You should have 4 to 5 daily servings, such as one medium fruit or ½ cup of fresh, frozen, or canned fruit.

 

 

 

 

 

 

Lean Meats, Poultry and Fish

You need proteins to build new cells, maintain tissues, and have the strength to perform basic bodily functions, and all types of meat provide you with that. Consume 6 or less daily servings of cooked meats, poultry, fish, or egg.

 

 

 

 

 

Fat-free or Low-fat Dairy Products

Calcium is good to keep your bones strong. Therefore, you should eat or drink between 2 to 3 daily portions of dairy products like one cup of milk or yogurt or 1 ½ ounce of cheese.

 

 

 

 

 

Fats and Oils

The DASH diet includes 27 percent of calories as fat, including fat in or added to foods. You can have between 2 to 3 daily servings of fat or oils such as one tablespoon of soft margarine or 1 tablespoon of vegetable oil.

 

 

Nuts, Seeds and Legumes

These foods are rich sources of energy, magnesium, protein, and fiber. Consume 4 to 5 servings per week of nuts, seeds, and legumes such as 1 ½ ounce of nuts, 2 tablespoons of peanut butter, or 2 tablespoons of seeds.

 

 

 

 

Sweets and Added Sugars

Even if you have high blood pressure, you should have a treat once in a while. Eat 5 or less servings per week of sweets such as one tablespoon of sugar, one tablespoon of jelly or jam, or ½ cup of sorbet or gelatin.

Mother´s Day: Pleasing mom with a Breakfast in bed

Wanting to pamper your mom on Mother´s Day? Check out this breakfast recipes that she´ll love!

We are almost certain that one of the things your mom doesn´t want to do on Mother´s Day is wake up early. It is her day, so she will want to get rid of the routine and sleep a little longer. Cook breakfast for all the family is another think that shouldn´t be her responsibility.  Even if she loves cooking, you should surprise her with a delicious breakfast in bed. That way you´ll accomplish two of your mom´s wishes: sleep more and be pampered like a queen.

Try these delicious and diverse breakfast recipes:

Croque-Madame

In less than an hour, you can prepare a tasteful French egg sandwich with a delicious béchamel sauce. Click on the following link to find the list of ingredients and the recipe directions: http://www.latimes.com/features/food/la-fo-sos2-20100318,0,6237197.story

 

 

 

 

Blueberry Ricotta Pancakes

Who could have thought that ricotta cheese goes well with pancakes? It is a delicious and out-of-the-ordinary combination that your mom will definitely love! Click on the recipe here: http://www.latimes.com/features/la-fo-breakfastrec20a-2008aug20,0,36886.story

 

 

 

 

 

Cornmeal Belgian Waffles

Everyone loves waffles! In 30 minutes, you´ll have a Belgian-style breakfast topped with Mexican crema and maple syrup. Check out the recipe here: http://www.latimes.com/features/food/la-fo-waffles-s,0,4235831.story

 

 

 

 

 

Lemon Risotto

Let your mom try a bite of Italy! Risotto, Italian word for rice, is one of the most traditional Italian main dishes. This is definitely a creamy and lemony piece of heaven! Read the ingredients and procedure here: http://www.latimes.com/features/food/la-fo-lemon-risotto,0,3711680.story

 

 

 

Cinnamon