QUINOA? WHAT IS IT?

Recently I had a discussion with someone looking at protein sources.  She was wanting to improve her nutrition and adding additional protein to support her weight loss.  Is more protein really effective? Is there a reason to increase it for support in weight management?

An interesting article that I think explains this well states " since our bodies are unable to store extra protein, we must provide our system with protein throughout the day by eating a well-balanced diet. Protein plays an important role when it comes to burning fat, because it contains essential amino acids." Getting all of the essential amino acids you need in your daily diet requires you to meet your daily protein recommendation. In our basic nutrition classes we are taught that 10% - 35% of our daily calories should come from good clean protein sources. Protein has 4 calories per gram, an example of say a 2000-calorie a day diet as stated in the Dietary Guidelines in 2010, would convert to you needing between 50 to 175 grams of protein daily. And my belief is that on average a moderately sedate person needs about 1200-calories a day ( low cal is only good for a very short period of time - most people do not lose weight because they are not eating enough fuel or the wrong source of fuel)  and that would be about 30 to 105 grams per day.

So how do you know if you are getting that needed fuel?  Plan your meals, count your grams of protein by labels or by supplements to add in at least the minimum while consuming a good day of eating.  AND I seriously want you to eat a good balanced diet daily....proteins/carbs and healthy fats...and carbs from some grains and lots of veggies.  ( please note...some people do not tolerate grains well...so let's talk individually about this)

So to the point of this article..QUINOA ( Keen-Wah)!  What is it?  Check it out here !  "Quinoa is food of high protein quality and is typically regarded as an adequate source of all essential amino acids, including lysine and isoleucine. It provides a variety of antioxidant phytonutrients, including ferulic, coumaric, hydroxybenzoic, and vanillic acid. Antioxidant flavonoids including quercetin and kaempferol are also especially plentiful in quinoa. Anti-inflammatory polysaccharides in quinoa include arabinans and rhamnogalacturonans. Many members of the vitamin E tocopherol family are provided by quinoa, including important amounts of gamma-tocopherol. Quinoa is a very good source of manganese. It is also a good source of phosphorus, copper, magnesium, dietary fiber, folate, and zinc."  ( taken from the above referenced article)

WHAT is great about Quinoa?  Well... it tastes great!  It combines well with other flavor profiles.  It has a fantastic nutritional profile.  AND a little bit is very filling and healthy!  It has protein, healthy fats, carbs - full profile of Macronutrients, Micronutrients, Minerals Omega's, Aminos!  Check out more info on the nutrients!

And for some great ways to use it....from the Reader's Digest !   Try some, let me which is your favorite!  Mine - the Shrimp and Vegetable Fried Rice!

RECIPE

Well, it's about time for another Health History appointment!  So I must close...have an amazing blessed day and let me know in the comments section if you found this article helpful!  And if you too would like to have FREE Health History Consultation!  

WHAT A DAY! LOVE TO MAKE A DIFFERENCE!

Well, it has been a long time since I posted...been very busy!  Blessed to have been able to spend a few days in the Nashville area helping out a friend!  Life is good when I can create my own schedule and time for things that matter most!

And today...well, I got all caught up on some training Modules... Did some taxes for a friend...and did my grocery shopping!  Dave went and I educated him on the Fooducate App.  Fun, fun! 

But the best part was to be able to make a little difference in someone's life and health!  You know me, well, some of you do!  And I just find it so hard to watch someone pick up a product they think is healthy and good and not open my big mouth!  Luckily both beautiful women I met today were not taken aback by my boldness!  So shared some basic info, shared my blog and feel like I made a difference.  That's the best part of Health Coaching! 

So also thinking about the subject for my next class at SNAP in Radcliff?  I am thinking maybe a discussion of what is GMO and why is it not something we need in our bodies.  What do you think? 

I will be posting about that class soon!  In the mean time, thanks for stopping by!  Oh and for one young woman I spoke to today...check out this RELOAD, and let me know if your girls liked the taste?

And the other lovely woman I met....check out this article...Whey vs. Soy for Weight Loss.  And if you are needing some great protein...let me know! 

TEST TODAY! WOW

Hi!  So it's been a few days!  I have been so busy and today all the studying and listening and lectures comes together!  You may know I am a student at Integrative Nutrition.  You can check it out here!  But today - is our first TEST!  And then the Health Coaching begins in practice!  So looking forward to that step...one step closer to becoming an Holistic Health Coach!  

So you may ask why a health coach?  What's that all about?  Well the definition is not really simple but it is effective, for my purposes.  You see I let my health and the health of those I love and care about get down.  I chose to ignore my health while working full time, raising 2 amazing boys and being the primary caregiver to my Mother through her Alzheimer's Journey! I relied on the Medical Doctors to control my health and future and I did not do the things I knew to do for a very long time.  AND I had to wait until I bottomed in that area to create change in my life.  I had the benefit of many mentors on my health journey and an amazing array of products that supported me.  But not everyone has that opportunity or wants to even take a look.  I felt I needed to learn more and see how nutrition could play an even bigger role.  SO...now I am on that journey and I can not wait to share and mentor others.  

Step one on that path....education!  So join me on April 7th at SNAP Fitness in Radcliff for a conversation about labels!  What's really in there and why is it important?  Check it out!

NOT A SECRET! IT'S AGELESS!

So I will be bold and say my age....57!  I am concerned with aging...are you?  What do you think about when I say Aging?  Lines, Wrinkles, Cremes, Potions?  Do you think of aging from the inside out or just the outside? Is there something you can do to age gracefully?  I know I am aging...we all are...years add up...but we can choose to Age Gracefully!

Here's some information from a physicians point of view!

Can You Age Better?

It is my SECRET WEAPON!  It can be yours too!

OH MY.....THAT'S WHAT'S IN THERE?

Do you read labels?  The ingredients are important...what do you look for?  The breakdown of carbs, sugars, fats, proteins....that's important too!  And the most important I think...SERVING SIZE!  When you buy a bag or box of something, do you look to see how much you should be eating in a serving?  Next time you eat a cold cereal for breakfast pour your normal bowl...then before you add milk, measure what's in there!  Is it a serving?  Or more than a serving?  Now add your milk, does the amount you add match a serving?  One of the most important things about changing your lifestyle in the journey of getting healthy or healthier is being aware!  JOIN ME if you are local!

WOW...GOOGLE is the bomb!

Well, I am a self confessed non-techy person!  Heck getting this blog up took months and a great learning curve!  BUT today I got a chance to see what GOOGLE can do for your business!  The Radcliff Small Business Alliance (http://www.radcliffsba.com/ ) hosted a GOOGLE Business Training courtesy of RSBA Member Joe and Michelle Harmon of  911 Tech Express (http://www.911expresstech.com/) !  Lots of great info!  I am so excited about getting my business listed on GOOGLE ( just have to wait for my verification)!  AND the cool thing about the training is we were all shown how to find fellow members and give a review on their services we have used!  Priceless training on how to get your business recognized and for FREE!  Are you a Small Business in Radcliff, KY?  You should be a member of Radcliff Small Business Alliance!  Doing great things for your business is their goal...supporting you with lots of member support in so many areas!  Check it out!  And be watching...if you have worked with me in the past...I will very soon be sharing my business page on GOOGLE and would love to get your reviews!  A big thank you to the Alliance for putting this together and to Joe and Michelle and staff for helping us gain this edge!

Pharmacy in your Kitchen....Seriously!

While searching for some info on line today...I ran across this article!
I found the information to be great and saw my kitchen in some of these items.
What is your first line of defense for a cold, for aches and pains, for just overall wanting to feel good?
 Here's to hoping you will find some good info here!

http://www.wellnesstoday.com/nutrition/holistic-health-must-haves-from-a-to-z

Want more info on how you can incorporate simple changes in your lifestyle...
fill out the Contact Me section and I can't wait to talk with you!

 Imagine Fit~ Healthy mind body and soul!