Let’s entertain!

It’s been a little while since I’ve shared some tasty and healthy recipes with you so I thought I’d share today.

Spring is in the air and you might be entertaining more guests in the spirit of the upcoming warmer weather.

Here are some simple, delicious and healthy recipes:

Chicken Cacciatore

Ingredients:

¼ t black pepper

1/8 t salt

2 lbs chiicken breast meat, skinless

1 t olive oil

1 C sliced fresh mushrooms

½ C chopped onion

2 garlic cloves, minced

¾ C dry red wine

½ t dried oregano

¼ t crushed red pepper

2,14.5 oz. cans plum tomatoes, undrained and chopped

Directions:

Sprinkle black pepper and salt over chicken breast meat and set aside. Heat olive oil in large non-stick skillet over medium heat. Add chicken and cook 5-7 minutes on each side or until lightly browned. Remove chicken from skillet, cover and set aside. Add mushrooms, onion and garlic to skillet, sauté over medium heat 5 minutes. Add wine and next 3 ingredients; bring to boil. Cook 10 minutes or until sauces is slightly thickened, stirring occasionally. Return chicken to skillet; cover and cook for 5 minutes. Uncover; turn chicken over and cook an additional 10 minutes or until chicken is done.

Makes 8 servings (4 ounce chicken = 1 serving)

Calories: 221/serving

Nutritional information per serving:

35g protein

5g carbohydrates

2.5g fat

123mg sodium

86mg cholesterol

1g fiber

GREEN BEANS

Ingredients:

1 lb fresh green beans

¼ C chopped onion

2 minced garlic cloves

½ t salt (optional)

1/8 t fresh ground pepper

1/8 t crushed red pepper flakes

2 T shelled sunflower seeds

1 t chopped fresh oregano

Directions:

Cut the ends off the green beans. Place beans in saucepan, add 1 cup water, onion, garlic, salt and pepper. Cover and bring to a boil, reduce heat to simmer and cook about 8 minutes until the beans are crisp and tender. Drain. Sprinkle sunflower seeds, oregano and crushed pepper over the bean. Toss lightly to mix.

Makes 6 servings.

Calories: 61/serving

Nutritional information per serving:

2g protein

8g carbohydrates

3g fat

195 mg sodium

0mg cholesterol

2g fiber

Apple-Cranberry Bake

Ingredients:

1 C dried cranberries

1/2 C chopped pecans

1/4 C brown sugar

1/2 C water

1t cinnamon

1.5 lbs apples, Fuji, fresh, chopped

Directions:

Combine all ingredients in a large dish (microwave safe). Microwave at high for 10-12 minutes or until apples are soft. Stir occasionally.

Makes 15 servings. Serving size is 1/4 cup

Calories: 73/serving

Nutritional information per serving:

0.5g protein

14g carbohydrates

2 g fat

2mg sodium

0mg cholesterol

2g fiber

Enjoy your meal!

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Not all Protein is created equal!

Food provides us with roughly 20 amino acids, most of which are non-essential since our body can make it for itself! However, there are 9 essential amino acids which our body cannot make on it’s own. Unlike the fats and carbs that we consume, these amino acids are not stored in the body. In other words, we must consume a constant and steady supply of the protein rich foods which contain these 9 essential amino acids.

What do you think is the best source of dietary protein? Animal or vegetable sources? As you may have guessed, not all protein is created equal and the quality of one’s dietary protein, in large part, determines how well a child will grow and develop, and how well an adult will maintain his or her health. In other words, high quality protein sources provide enough of the essential amino acids needed to support the body’s daily job of keeping us strong and healthy, while lower quality protein simply does not.

There are 2 key factors that effect the quality of the protein:

1) Digestibility

2) Composition of amino acids

The digestibility of protein is a measure of the amount of amino acids absorbed from a given protein intake, and amino acid composition refers to the simultaneous availability of all the needed amino acids from a food we choose to eat.

In general, animal-sourced proteins (meat, fish, poultry, eggs and dairy) are considered high quality proteins, as is soy, a vegetable sourced protein. However, other sources of vegetable protein tend to be of a lower quality and are often referred to as incomplete proteins because they don’t provide all the essential amino acids the body needs.

When it comes to a healthful protein, it’s also important to pay attention to what comes along with the protein in your food choices. For instance, an 8 ounce steak is a great complete source of protein with about 54 grams but it also delivers 44 grams of fat, of which 16 grams are saturated fats. Saturated fats raise blood cholesterol which ultimately increases your risk of heart disease. On the other hand a cup of cooked lentils has 18 grams of protein but less than 1 gram of fat. The best animal protein sources are fish and poultry.

Vegetable sources of protein, including soy protein beverage mixes, are also an excellent choice, and many also provide healthful amount of other essential nutrients such as fibre, vitamins and minerals.

There are soy based protein beverages which not only give you all 9 essential amino acids and other nutrients, but also help you to release and maintain a healthy weight. Please contact me if you want to know what soy protein beverage I use based on my research.

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

The Power of Protein!

Protein is essential to the growth, repair and maintenance of body tissues so it is crucial to consume an adequate amount of quality protein for our health.

Protein is also required for making enzymes and hormones. Enzymes are catalysts essential to all life processes. Hormones are powerful chemical messengers that circulate through your bloodstream to specific target cells, where they generate a wide range of biological responses.

Protein also helps your body maintain fluid and electrolyte balance, provides a source of energy, and helps our body fight off disease. These are the powers of protein in a nutshell!

Research suggests that protein as a dietary aid can also assist with weight release and management. High quality protein in the context of an overall healthful diet may also have positive effects on our body weight and body composition as we age, as well as play a role in the prevention of heart disease, osteoporosis and certain types of cancer.

In a relatively recent study published in the American Journal of Clinical Nutrition, researchers studied the effects of increasing dietary protein while maintaining carbohydrate content on weight loss, appetite, calorie intake and fat mass in a small group of study participants.

Initially, participants were instructed to follow a weight maintaining diet (50% carbs, 15% protein, 35% fat) for 2 weeks. Then, after the 2 weeks, they were asked to maintain the same calorie intake but increase the protein intake to 30% and reduce the fat intake to 20% for the next 12 weeks. Even though participants could eat as much food as they wanted in those 12 weeks, they actually reduced their calorie intake by an average 441 per day, lost an average 10.8 pounds in body weight and 8.2 pounds in body fat.

When it comes to heart health, recent research findings suggest that, if done in a healthy way, eating a little more protein - particularly vegetable protein - while cutting back on refined carbs will benefit the heart. A 20 year study of 82,802 women found that those who ate low carb diets high in vegetable sources of protein and fat had a 30% lower risk of heart disease, compared with women who ate high carb, low fat diets. But women who ate low carb diets that were high in animal fats or proteins did not have a reduced risk of heart disease.

Tune in next week, when I discuss why not all protein is created equal and touch on the benefits of quality protein as it relates to preventative health, as well as weight management.

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Weight and Heart Health

February is Heart Health month so I thought I’d discuss how to keep your heart strong and healthy.

Let’s start by asking ourselves 2 questions:

1) What are you doing to keep it healthy?

2) What are you doing to challenge it?

While you think about the answers to these questions, consider the following risks of cardiovascular disease:

1) High blood cholesterol reading

2) Diabetes

3) High blood pressure

4) Smoking or exposure to second-hand smoke

5) Nutrient deficiencies

6) Being overweight

7) Lack of physical exercise

80% of heart disease and stroke are preventable, so take personal responsibility for your heart by:

1) Eat heart healthy foods

2) Exercise on a regular basis

3) Keep LDL cholesterol low (by consuming lots of antioxidants)

4) Don’t smoke and avoid second hand smoke

5) Supplement generously and wisely with whole food quality supplements

When it comes to eating heart healthy foods, start by reading the labels when you are shopping! Avoid saturated fat, choose beverages with low or no added sugar, choose foods with fiber and foods high in potassium.

Eating from the 5 most important food groups are also important:

1) Raw nuts and seeds - flaxseed, almonds, chia seeds

2) Whole grains - oats, hemp hearts

3) Vegetables - cabbage, carrots, spinach, broccoli

4) Fruit - apples, berries, cantalope

5) Plant based protein vs animal - raw soy protein, lentils, variety of beans

The 5 most important herbs and spices you should have everyday in addition to the 5 food groups are:

1) Turmeric

2) Cayenne

3) Medicinal teas - green, matcha, red, white

4) Garlic

5) Cinnamon

Lastly, for a healthy heart there are 5 important supplements recommended: (hyperlink all the below)

1) Vitamin E - is a fat soluble antioxidant. Optimal levels of E are essential to protect the cell membrane of the DNA.

2) Coenzyme Q10 - is a vital catalyst responsible for creating the energy your body needs for life. Clinically proven benefits in treatment of a wide variety of cadiac conditions

3) Fish Oils - research shows that Omega 3 fatty acids promote cardiovascular and cognitive health and help retain normal blood pressure and triglyceride levels

4) Lecithin - Lecithin is nicknamed "nature's emulsifier" because it helps the body absorb fats and fat-soluble vitamins

5) Resveratrol - contains powerful antioxidants

There is much more detail I could share with you but these are the basics. If you have any questions or concerns, feel to contact me at 1-877-405-4471.

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

10 Simple Steps to Releasing Fat

Ever wonder why you gain weight back after losing it on a program? It’s simple, you lost more muscle mass than fat, therefore regaining it back is easy and fast. In order to preserve your metabolism, you need to retain your muscle mass and target release of your FAT!

How do you do this? Here are 10 simple steps:

1) Make it a lifestyle not a diet - Diets don’t work for many reasons. For some, the concept of depriving yourself of certain foods is not healthy. Most importantly, your body goes into famine mode and stores most of what you eat as fat, ultimately slowing down your metabolism.

2) Interval eating - Eat 5 times a day, starting with a substantial protein rich breakfast. Most of your other meals should be small in comparison to breakfast. This keeps your blood sugar levels in balance.

3) Drink lots of purified water - If you drink enough water everyday, you will experience natural hunger. This ultimately means you will not be hunger or crave unhealthy food at all hours of the day.

4) Avoid all things processed - Food with sugar, flour, bad fat etc will cause cravings of more of the same. Reach for a fruit or veggie instead and you’ll curb those cravings.

5) Eat Good Fats - You actually need fat to burn fat but there is a difference between good fat and bad fat. Eat foods high in essential fatty acids like raw nuts, seeds, leafy greens, salmon, flad oil and much more.

6) Eat Good Carbs - You also need good carbs much like you need good fats. Example of good carbs are Quinoa, Millet, Sweet Potatoes and much more.

7) Regular physical activity - You don’t need to go to a Gym or buy expensive equipment. Do something you enjoy and do it a minimum of 3 times per week for at least 30 minutes each time.

8) Get enough sleep - An average adult needs 6-8 hours of sleep. Be sure to get enough sleep and to keep a routine when it comes to sleep.

9) Believe it can happen - You need to be all in mentally. You can’t simply go through the motions and expect to become healthy. You need to believe it can happen, envision it and live it.

10) Set your goals, write them down and share them - Don’t keep your goals to yourself, write them down and share them with family and friends for accountability. Accountability goes a long way!

All the best to you in achieving your weight release goals. Keep us posted and let us know if we can be of assistance.

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Make it a Lifestyle

A relatively new client of mine gave me a glowing review today. This gentlemen had first approached me about 5 months ago requesting I do a health and nutrition talk to a group he had organized.

Without getting into the details, the talk took place and he became intrigued by what I do. After months of educating him on what I can offer him, giving him a sneak peak of the plan, he decided he was going to give it a try. Now, not only has he taken control of his weight, he has increased energy and endurance in and out of the gym, is learning to make positive lifestyle changes and he is excited about his future health!

In our discussion today, I was reminded of how crucial it is to work on our internal well being as well as our external. Because if all we are concerned about is “looking good” for the upcoming summer then we will lose weight but we will find it again in the fall. If our deepest intentions are clear than we will release the weight and we will not gain it back once it has been released.

I wish you all internal well being first and foremost; the external will follow.

“The first wealth is health” Ralph Emerson

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

What Do I Really Want?

We are now into the second month of the year and by now the majority of those with a goal of being healthier and/or releasing excess weight have already given up!

When it comes to any goal - health related or otherwise - the key is to truly want the end goal. If you are not truly motivated to achieve the goal or do not believe you are capable of achieving it, you will not likely achieve it. In some cases you may achieve it however, chances are you will not likely maintain it unless you truly want it.

Are you questioning yourself about whether or not you truly want to be healthier?

Perhaps you are wondering, what is she talking about? Of course I want to be healthier!

Before you say, “She is off her rocker!” Think about the answers to these questions:

Will you follow a “diet” to release your excess weight?

Would being healthier be a drastic lifestyle change for you?

Do you want to release your excess weight because you feel you need to in order to fit in?

Has your doctor prescribed that you get yourself on a diet in order to avoid heart disease or other health issues?

Do you feel you need to lose weight in order to keep your life partner happy or in order to find a life partner?

Although a doctor’s recommendation for you to slim down in order to prevent disease is an excellent reason to living healthier, if you answered “yes” to any of the other questions then perhaps YOU don’t really want to release the weight.

Maybe deep down inside you are comfortable with your weight because it’s all you ever known. Or perhaps you are comfortable with the weight because it makes you invisible in some ways.

Whatever the deep seeded reasons are you must come to understand them and come to a conclusion about what YOU truly want for yourself. Because, no matter how much better it will be for you to be lighter and healthier, unless it is truly what you want no fitness or diet program or even lifestyle change will get you there.

What you say you want and what you truly want must be in alignment to achieve success with any aspect in your life; whether that is to release excess weight or to earn $500,000 this year. Therefore, it is imperative that you get to the root of you and work on yourself inside and out in order to achieve a long-term healthy YOU.

It is my mission to help as many people succeed on their journey to a healthier being as possible. To assist you in your journey, we’ve extended our FREE offer to the end of February. For further details on how to receive up to $360 worth in FREE weight release products please call me at 1-877-405-4471.

Imagine a life whereby there is no need to count calories and spend endless hours in a Gym. A life whereby you know exactly what you want and you know exactly how to do it to fit in YOUR lifestyle. Never “diet” again!

If you’d like us to assist you in your journey to discovering the true YOU, and how to maintain a healthy YOU without dieting and several hours in a Gym, contact me at 1-877-405-4471.

All the best to you in your journey!

I’d like to leave you with a quote as food for thought:

“This is the great error of our day, that physicians separate the soul from the body. The cure should not be attempted without the treatment of the whole, and no attempt should be made to cure the body without the soul.” Plato 427-347 B.C.

To your health,

Nadia

Your weight loss partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com