Food & Nutrition

Sugar at Breakfast Will Destroy Your Energy Levels

Sunday, June 22, 2014 by Lee Swanson

Dear Friends,

We’ve all been told that breakfast is the most essential meal, but exactly what you’re eating for breakfast can make all the difference. iHealthTube.com had the chance to sit down with Dr. Jennifer Landa, MD, to hear her take on sugar at breakfast. Watch the video and learn more about how loading your body with sugar in the morning could be the reason for stunted energy levels later in the day. I invite you to share the video with your friends and family, and let us know what you think in the comments.

 

Dr. Bob's June #OptimalU: Dinner & Dessert!

Saturday, June 21, 2014 by Dr. Bob

The Drugless DoctorThis month for my #OptimalU we are continuing our meal planning section (last month we covered breakfast & lunch) and for June we are focusing on dinner and dessert. Here the most common questions I receive concerning these two subjects on a daily basis. I hope they make a difference in your life. If you have any questions feel free to ask them and I will answer them on my live event on June 25th.

 

How can I make a healthy dinner if I have limited time?

If you want to eat healthy consistently, it requires planning. My wife and I grocery shop every weekend and select the items, mostly vegetables, we will eat throughout the week (carrots, celery, avocados, bell peppers, cucumbers, etc). Each stays crisp and fresh if they are secured in a storage container. We also make our salads for the week on Sunday and store them in airtight containers, which encourages freshness, and bake a chicken and beets (separate) for the week as well. For dinner, our entree centers on a vegetable that is often in season, and we also enjoy grilling our vegetables outside on the grill, especially since it’s summer!

 

Do you promote “frozen” dinners?

I would refrain from purchasing a “TV dinner” because they are often filled with preservatives or excessive sodium. Instead, make a protein-based dish that you can freeze, and then thaw and reheat. An example of this would be chicken meatballs that I always have available.

 

If I have a “sweet tooth,” how can I curb that habit?

Telling someone that can’t eat sweets is one of the most sensitive conversations I have daily because I realize that eliminating sugar cold turkey can cause trauma in many areas of a patient’s life. It’s important to implement a “Good-Better-Best” scenario to limit and then stop sweets. For example, instead of cookies and cake, try shredded coconut with a few organic raisins and walnuts, which can soften a desire for sweets after a meal. Also, consider scooping one-half tablespoon of almond butter alongside the raisins.

I Bought a BlenderBottle For Protein Shakes... Then All This Happened

Thursday, June 19, 2014 by Anthony N.

Ben's BlenderBottle in a Koozie with Ice Water At Swanson, we absolutely love our BlenderBottles. At any meeting, you are likely to see 2-3 in the room - at minimum. They have become the go to water bottle for many of us - even if we aren't mixing anything and using the amazing powers of that little BlenderBall®.

One day as I was mixing my protein shake after a workout (Swanson has an excellent exercise room for employees - check out a pic here), I was talking with my coworker Archie about how I like to use my BlenderBottle for other things beyond mixing protein powder.

The BlenderBottle I have at home is basically just another kitchen utensil.  I use it to make scrambled eggs nearly every weekend. Beyond scrambled eggs, we use it for salad dressings, making gravy, mixing spices together for a spice rub and other similar uses. It's so versatile.

It also got me thinking, what do other people use their BlenderBottle for?

Ben keeps his BlenderBottle in a Koozie

 

Add, Shake and Pour

Using the blender bottle has a simple routine. Add, Shake and Pour. It's so simple and easy and can be used as a quick helper in so many recipes.

 

brilliant blender bottle recipes

 

My Personal Favorite Blender Bottle Recipes

 

blender bottle recipe for scrambled eggsScrambled Eggs

Directions:

  1. Add the ingredients to the BlenderBottle.
  2. Shake vigorously.
  3. Pour into pan and cook.

 

 

Chocolate Whey Protein Iced Coffee

coffee at room temp for iced coffeeblender bottle for iced coffeewhey protein for iced coffeewhey protein for iced coffee

  • 28 oz BlenderBottle
  • 1 Full Cup of Coffee that you forget about and reaches room temperature
  • Chocolate Whey Protein
  • Ice Cubes

Directions:

  1. Add the ingredients to the BlenderBottle.
  2. Shake vigorously.
  3. Pour into mouth.

 

balsamic vinaigrette blender bottle recipeBalsamic Vinaigrette Recipe

  • 1/4 cup balsamic vinegar
  • 2 teaspoons dark brown sugar
  • 1 tablespoon chopped garlic
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 3/4 cup organic olive oil

The recipe I use above is from here.

Directions:

  1. Add the ingredients to the BlenderBottle.
  2. Shake vigorously.
  3. Pour on salad.

 

 

 

Additional Recipes from BlenderBottle.com

Chocolate Banana Nut

Banana Chocolate Avocado Blender Bottle Recipe
  Image Source: BlenderBottle.com

 

Buttermilk Ranch Dressing

blender bottle recipe for buttermilk ranch
  Image Source: BlenderBottle.com

 

Stir Fry Sauce

stir fry recipe using blenderbottle to mix
  Image Source: BlenderBottle.com

 

Never Fail BlenderBottle Gravy

blenderbottle recipe for gravy - shaker bottle recipe
  Image Source: BlenderBottle.com

 

Want More BlenderBottle Recipe Ideas? 

 

What awesome things do you make with your BlenderBottle?

Egg Substitutes: The "Why" and the "How" of Replacing Eggs in Your Favorite Recipes

Thursday, June 5, 2014 by Kaitlin W

Egg Substitute: How to Replace Eggs in Your Recipes

First we brought you Food Replacement Hacks and then Sugar Swaps. Now we want to continue with our efforts to expose the simplicity and “how to” of how to make the chosen (or necessary) swaps in your diet for commonplace staples. So let’s take a look at what to do with eggs.

 

Why Would You Substitute Eggs?

There are many reasons people choose to eliminate eggs from their diet: they’ve chosen to lead a more plant-based lifestyle (veganism and some forms of vegetarianism), concerns with environmental and human contaminations, conditions chickens are raised in, cholesterol concerns, or allergies. Regardless, we’re here to help make sense of how to replace eggs in your recipes.

But first let’s examine exactly what an egg does.

 

What Role Does the Egg Play in Your Recipes?

In a typical recipe for baked goods, eggs play the role of a binder or a leavening agent. A binder helps hold the recipe together, while a leavening agent helps your baked goodies to rise. And as you can probably guess, in a lot of recipes the eggs play both the role of the binder and the leavening agent. (Is it starting to make sense why people are wary of replacing them?) And let’s just be straightforward and say that if a recipe calls for a lot of eggs (like 3 or more) a replacement is going to be very difficult to find because the consistency of the finished product can come out pretty poorly. I bet you thought we didn’t have a solution! Oh, we do.

 

Replace Eggs Using the "Silken Tofu Method"

Purée that tofu! Tofu is great for egg substitutions in recipes that call for a lot of eggs, like quiches or custards. To replace one egg in a recipe, purée 1/4 cup soft tofu. So if you’re replacing, say, three eggs, puree 3/4 cup soft tofu! It is important to keep in mind that although tofu doesn’t fluff up like eggs, it does create a texture that is perfectly “eggy.”

 

Top 7 (Vegan) Egg Substitutions:

All of the substitutions below replace one egg. (Double, triple, quadruple, etc., if necessary to follow your recipe.)

  1. Ground Flaxseeds - Mix 1 Tablespoon of ground flax with 3 Tablespoons of water. Stir with a fork until mixture is thick, creamy and egg-like.

  2. Chia Seeds - Put 1 Tablespoon of chia seeds in 1/3 cup of water. Stir and then let sit for 15 minutes, until it becomes gelatinous. 

  3. Soy Protein - Mix 1 Tablespoon of soy protein powder with 3 Tablespoons of water. Mix thoroughly. 

  4. Agar Agar Flakes - Mix 1 Tablespoon of agar agar with 3 Tablespoons of water.

  5. Ripe Bananas - Take 1/2 of a ripe banana and mash with a fork.

  6. Applesauce - Measure out 1/4 cup of unsweetened applesauce.

  7. Peanut Butter - Use 3 Tablespoons of organic peanut butter.

7 Vegan Egg Substitutions

 

VIDEO: How to Replace Eggs in Your Recipes

 

Not in a DYI Mood? Try These Popular Egg Replacers "In a Box"

Don’t worry, there are commercial egg replacement products (that we sell, of course!) which are especially simple and really geared toward vegetarians and vegans, as opposed to people who are allergic to eggs. These will work as a binder, or leavening agent.  Try these popular egg replacements: Bob’s Red Mill All Natural Egg Replacer and Ener-G Foods Egg Replacer

 

Be Smart With Your Egg Substitutions

It’s important to note a lot of these replacements will need to be experimented with to ensure you’re choosing the right replacement for the right recipe. For example, unsweetened applesauce and mashed bananas may be the perfect egg replacers in your sweet baked goods, but those may not be the best choice for your more savory recipes.

 

Sources:

http://www.kidswithfoodallergies.org/resourcespre.php?id=104
http://www.peta.org/living/food/egg-replacements
http://vegetarian.about.com/od/vegetarianvegan101/f/TypesofTofu.htm
http://www.egglesscooking.com/egg-substitutes
http://www.veganbaking.net/recipes/egg-replacers