Nutrition. Vitamins. You.
Reds Hx… for our heart! Dr. Claire Arcidiacono, ND I wanted to talk about Reds Hx next because it’s really the perfect partner to Greens Hx. Since Reds Hx is so full of heart healthy nutrients I am going to jump right into things …
MACA ROOT: THE LIBIDO BOOSTER By: Allie Might, FMC, INHC, ATT Maca Root is a very interesting nutrient that many people aren’t familiar with but is incredibly versatile. It can be found in a powder, in a capsule form (Maca Root) or even as …
FEBRUARY~LOVE AND HEARTS…THE RECIPES
By: Allie Might, FMC, INHC, ATT
February is an interesting month. Not only is it Valentine’s Day which is always full of love but it’s also heart health awareness month….quite fitting if you ask me. Let’s spend this month together discussing love and the heart.
Let’s begin with the perfect Valentine’s Day dinner menu. These are all great recipes that not only contain healthy foods for the heart, but are also said to aphrodisiac-like effects (foods that are said to increase blood flow and libido…more on this in our next article), making this a perfect Valentine’s Day menu. This is great to share with a special someone or for a Valentine’s Day get-together.
BEET AND GOAT CHEESE SALAD
2 Golden Beets
2 oz. Plain Goat Cheese, softened
2 scoops Beets Hx
1 cup Arugula
1 Tablespoon Extra Virgin Olive Oil, plus a little extra
Sea Salt
Fresh Black Pepper
Preheat oven to 400′. Cut off both ends of the beets, including the green tops. Peel off skin and cut beet into six wedges. Repeat with the other beet. Add beet wedges, a tablespoon of olive oil, sea salt and fresh cracked pepper to a sheet of parchment paper, toss together and fold up. Place package on a baking sheet and bake for 15-20 minutes, or until beets are soft.
Blend goat cheese and Beets Hx until well combined. Make six dollops per plate, about an inch apart. Once beets are done, set them aside to cool slightly. As they are cooling, toss arugula with a drizzle of olive oil. Next, place a beet wedge on each dollop of goat cheese and add arugula between each beet stack. Serve and enjoy!
BONUS PAIRING:
WINE~Try a Sauvignon Blanc 2 oz.
MOCKTAIL~Try mixing 1 oz. cherry juice with water and pour over ice
TUNA STEAK with LEMONY ASPARAGUS
2 Tuna Steaks, 4 oz. Each
1 bundle Large Asparagus stalks
2 teaspoons capers
2 capsules Turmeric with Ginger
2 teaspoons Extra Virgin Olive Oil, plus extra
Juice of a lemon
Sea Salt
Fresh Black Pepper
Preheat oven to 400′. Take an asparagus stalk and snap off the bottom, leaving the green stalk and “tree top” for to prep. Cut the asparagus stalks so all are the same size and set aside.
In a small bowl, combine the juice of a lemon, contents of two capsules of Turmeric with Ginger. Mix together until combined. Add in the capers.
Add asparagus to a baking dish and sprinkle with a dash of sea salt and fresh cracked pepper. Pour lemon juice mixture over asparagus and lightly toss. Bake for 15-20 minutes or until asparagus is tender.
While asparagus is baking, massage both side of the tuna steaks with olive oil and season with sea salt and fresh cracked pepper. Heat a nonstick pan on medium high heat with a drizzle of olive oil. Once hot, add tuna steaks and sear for 2-3 minutes on each side.
Place a tuna steak and half the asparagus and each plate, serve and enjoy!
BONUS PAIRING:
WINE~Try a dry Rosé 2 oz.
MOCKTAIL~Try mixing 1 oz. cranberry juice with water and pour over ice…bonus points if you add in the contents of a Cranberry Extract capsule
CHOCOLATE MOUSSE
1 Avocado
½ cup Heavy Whipping Cream
4 scoops Cocoa Hx
2 capsules Maca Root (contents inside capsule), optional
2 teaspoons Honey
1 teaspoon Pure Vanilla Extract
6 Raspberries
Set aside raspberries. Add all other ingredients to a blender and blend until all ingredients are well incorporated and smooth. Add evenly into two martini, wine or parfait glasses and top with raspberries. Eat and enjoy!
BONUS PAIRING:
WINE~Try a Prosecco or Champagne, 2 oz.
MOCKTAIL~Try mixing 1 oz. white grape juice with sparkling water/seltzer
Each course should make enough for 2 servings, with the exception of the drinks, which is enough for one glass. Share this meal with a special someone, or adjust the recipes to have a small dinner party with great friends and fun conversation. Enjoy….and much love and health to you in February!
Greens Hx part 2 Dr. Claire Arcidiacono, ND In our last blog we were talking about how one of our most popular supplements can be beneficial for our heart. This supplement was Greens Hx and we will be continuing this exciting topic today! So …
Greens Hx….for our heart? Dr. Claire Arcidiacono, ND Greens Hx is probably one of the most popular products at Invite! Everyone knows how amazing Greens Hx is for our liver, immune system, detox and even energy! What most people may not know is that …
PROTEIN (POWDER): THE IMPORTANT NUTRIENT WE ALL KNOW
By: Allie Might, FMC, INHC, ATT
Protein is that nutrient that everyone knows and everyone loves. But how well do we know all the proteins available? Let’s navigate through one of our favorite foods and discuss all the options we can try, as well as how it relates to weight loss.
What is protein? Simply put, it is a large molecule that is made up of amino acids. It is necessary for the structure, functions and regulating the different organs and tissues throughout the body. According to The Cleveland Clinic, protein is also essential for such things like muscle recovery, regulating hormones, oxygenating red blood cells and aiding in healthy heart function.
When we think of protein, we commonly think of carnivore sources like beef, poultry, pork and fish/seafood. However, there are so many more ways to incorporate protein into our diet. There’s also vegetarian sources like eggs (omelets, yum!) and dairy such as milk, yogurt and cheeses. I like to recommend plain Greek yogurt as it’s usually higher in protein as well as cuts the sugar, and good quality cheeses. Look for cheeses such as fresh Mozzarella, Brie, Gouda, Goat, Cheddar, Parmigiano-Reggiano and Manchego just to name a few (and my favorites that I recommend). These can go found at the cheese counter, and avoid the over processed cheeses in the deli section that are pre-sliced/pre-packaged or individually wrapped. Cottage cheese is also a nice sources of protein and is also a comfort food for many people.
POWDER PROTEIN LUNCH
1 can Albacore Tuna in water, drained
½ cup plain Cottage Cheese
3 kale leaves, destemmed
1 cup steamed broccoli
1 scoop Whey Protein Isolate Powder
Lemon to taste
Black pepper to taste
Mix cottage cheese and Whey Protein Isolate Powder together. Place destemmed kale leaves on a plate and top with drained Albacore Tuna and cottage cheese, side by side. Add fresh lemon to the tuna and fresh black pepper to cottage cheese, to taste. Add steamed broccoli as a side.
Next, there are many sources that are more vegan friendly that many people aren’t aware of but are easily incorporated. These include such things as tofu, tempeh, seitan, beans, nuts, seeds and nut butters. Vegetables such as cabbage, broccoli, cauliflower and asparagus add protein to the plate, along with oats and whole grains like brown rice and quinoa.
VEGAN PROTEIN POWER PLATE
2 cups shredded brussel sprouts
1 can low sodium beans (I like cannelloni or black-eyed peas), drained
2/3 cup uncooked quinoa, rinsed
1 1/3 cup water
2 scoops Plant Protein powder
1 clove garlic, minced
1 Tablespoon extra-virgin olive oil
Juice of half a lemon
Black pepper to taste
Sea Salt to taste
Combine water, Plant Protein powder and lemon juice in a pot and mix. Bring to a boil, then add quinoa and stir. Cover and educe to a simmer for 15 minutes. Remove from heat, fluff and let stand for 5 minutes. While quinoa is cooking, add olive oil to a pan and heat on medium-high. Add in shredded brussel sprouts, minced garlic, fresh cracked pepper and sea salt and sauté until slightly soft. Add drained beans and mix together, cooking until hot. Plate 1 cup cooked quinoa and top with half the cooked sprouts and beans. Eat and Enjoy! This makes enough for two meals.
Last but not least are protein powders, like Whey Protein Isolate or Plant Protein. These come in so many source varieties and flavors; personally I like unflavored or vanilla as they are the most versatile. They can be sourced from such things as whey (dairy), soy, hemp, rice, peas, chia and flaxseed. While these are all good sources, they choice is typically a personal preference. A protein powder can easily add protein to ones diet through creative recipes as seen above, or most commonly added to a shake or smoothie. Many people like to start their day with a healthy shake/smoothie that is packed with a protein powder, fruits/veggies and a healthy fat (i.e.: nut butter, avocado).
Now that you see all the different healthy protein sources to incorporate into a healthy diet, I challenge you to try new a new protein source each week. Also, try making delicious shakes/smoothies in the morning as a quick easy breakfast. I have always found that a healthy breakfast helps to start my day off on the right path, whether I’m looking to shed a few pounds or maintain my weight. But, no matter what, protein is essential to our health, body and weight management.
www.medlineplus.gov/genetics/understanding/howgeneswork/protein/
www.health.clevelandclinic.org/what-are-the-best-sources-of-protein
www.medicalnewstoday.com/articles/321522
www.hsph.harvard.edu/nutritionsource/cheese/
