Questions or Comments

If you have any questions or comments regarding my blog or anything surrounding nutrition or healthy living, please feel free to email me (amjones@livinglifegolden.com) or contact me via 800.613.7103.

Homemade Vanilla Mint Ice Cream

Homemade Vanilla Mint Ice Cream

1/4 c French vanilla creamer (Options: Non-Dairy Coconut Milk or Half -n- half creamer)
4 ounces Organic Sugar (Options use 2 ounces of sugar instead of 4 and 2 large pitted dates {purchase bulk instead of pitted bags})
Hunk of cabbage
Small slice of lettuce
1 tsp Watkins vanilla flavoring
1 tsp Watkins mint  flavoring
2 1/2 to 3 cups of ice (if ice is extremely hard use less)

For a fun feature over the Holidays: place 1/2 cup of red hard candy pepper mint and 1/2 cup green hard candy peppermint) place on hard cement surface, hit several time with a small hammer until you have crush candy into small pieces.

Another fun feature would be Andes Creme De Menthe baking chips.


Cooking Instructions

Remove lid and place ingredients in your 5200 or 6300 Vitamix Machine in the order listed above and replace lid. Once lid is secured on 5200 machine make sure machine is on speed 1 and variable before beginning. Now turn on machine immediately ramp up to speed 10 and switch from variable to high. Allow produce to move in machine for the first 10 seconds or so to allow machine to pull
product down the middle to begin freezing. If after a few seconds you see machine freezing and still ice on top then remove plug and use your tamper to begin pushing product down toward blade. Now
allow machine to continue freezing as mounds forms in the four corners of the machine. You will now be able to turn machine off on 45 seconds. Do Not allow machine to go beyond 45 seconds as this will allow product to begin melting.

On 63oo machine you will begin in the pre-set frozen dessert area. You don't have to adjust the machine it will ramp up to speed as necessary to make your frozen dessert.

   

Allow produce to move in machine for the first 10 seconds or so to allow machine to pull product down the middle to begin freezing. If after a few seconds you see machine freezing and still ice on top then remove plug and use your tamper to begin pushing product down toward blade. Now allow machine to continue freezing as mounds forms in the four corners of the machine. You will now be able to turn machine off on 45 seconds. Do Not allow machine to go beyond 45 seconds as this will allow product to begin melting. 

After 45 seconds or machine turns off you can now serve in small clear bowls. Garnish with your fun features ie. crushed peppermint, red and green mint chips, chocolate mint chips or pepper mint bark. 

Enjoy!!!!!!!! And have Fun! 

Orange Strawberry Banana Smoothie

1 large peeled orange
1 cup fresh or frozen strawberries
1 large peeled banana
1 cup water
1 scoop Protein powder (optional)
1/2 cup ice
Place all ingredients in blender beginning with water and ending with ice. Do Not add protein powder just yet. Turn your Vitamix blender on Speed 10 and High. Blend for 60 seconds or until completely smooth. Now turn blender on Variable and take plug out that top of container to add protein powder (optional). While blender is still on our powder down center of funnel. Blend for an additional 15 seconds. Take speed done to 1 and turn off blender. Pour in glass and Enjoy!!!!

Blend IT UP! Southwest Spice Blend

Get bragged about!  This bold blend of herbs and spices will have the whole family oohing and aahing at the dinner table.  Used exclusively by Vitamix demonstrators for Tortilla Soup and Salsa.  Specially blended for Perfect Soup everytime!  No guess work!

http://www.blenditup.com/southwest-spice-blend/

Nature Nate's 100% Pure Raw & Unfiltered Honey

I choose to partner with Naturer Nate's Honey because its just as its says "Raw & Unfilitered".

Raw and Unfiltered honey is honey the way nature intended.

Raw means the honey is very close to the condition of the original hive honey. Unfiltered means that it is minimally processed and not heated above 120 degrees because after all, Mother Nature’s honey already has the best flavor, aroma and nutrition, just naturally.

http://naturenates.com/raw-unfiltered-honey/

Spice of Life

If variety is the spice of life, then it shouldn't stop when it comes to eating healthy. My company name "Living Life Golden.com and .org" is not by coincidence. It's truly how I live my life...."like it's golden".

The Recipes I create allow you to incorporate the whole fruit and vegetable into your diet, while allowing you to enjoy a delicious variety of servings options, including Meal Replacement Smoothies, Power Drinks and Gourmet Super Shakes. I've also created some nutritional Sorbets, Sherbets, Creamy Ice Creams and Healthy Deserts that will make you the Starr at any Entertainment party.

All my Signature Recipes are recipes I've created. They are Originals. Rather than coping the recipes and passing them along, please feel free to invite friends and family to come take a look and follow my blog for more up to date postings.

More to Come!!!!!!

Angel's Signature Lime-Mint-Basil Sorbet

1/3 cup Organic Lemonade (in the Vitamix 5200 or 6300 just enough liquid to cover the bottom blade.)
3 Organic Medjool Dates
5 leaves from the Live Basil Albahaca plant
4 Organic Spearimint leaves (by Jacobs Farm)
1/4 Avocado
1/4 cup Cabbage
Squash (about 2' thick)
Handful spinach
1thin slice of lime
2 1/2 to 3 cups Ice (if ice isn't very hard use the larger amount, if not use the lessor amount)

Blend on 10 speed and ramp up on High for 45 seconds. Listen for sound of mâchine to insure there is something spinning on blade. If there's a loud whistle sound then use tamper to push ingredients down on blade. You will see 4 mounds or pillars beginning to form in each corner to let you know the ingredients are frozen and sorbet is ready.

Enjoy!!!!

Angel's Vegetable Drink

2 c head lettuce (about 1 head)
2 c baby spinach
2 c kale
4 stalks of celery (cut in halves)
1/2 lemon, (cut off rind)
1/2 c cilantro (including stems is optional)
1/4 c parsley (including stems optional)
1 small slice of onion
1 1/2 c water
1small garlic cloves (optional)
Slice of jalapeño (optional)

Ice (optional)-only if drinking full container right away. If not blend without ice and place in fridge until desire.

Aways start machine in off position, on Variable and level 1. Place water and all ingredients, including optional ingredients, if desired in Vitamix 5200 and secure lid. Turn machine on, then immediately to speed 10, and High for approximately 60 seconds or until it looks beautiful, glossy and  green. If desired consistency is not reached allow to blend for another about 15 more seconds.

Makes about 6 cups.

 "Why would I have a V8?"

Glutton Free Flour

2 c of all purpose enriched flour
2/3 c potato starch
1/3 tapioca starch

Place all ingredients in the Vitamix 5200 in the order listed and secure lid. Select variable 1. Make sure machine is on 1 and Variable, then immediately ramp up to 10 and High. Blend for 15 seconds to insure all ingredients are blended.

Substitute for regular flour.

Monster Green Super Food Drink

This drink can consumed anytime of the day for energy and a pick me up!

1 handful of Power Greens (Earth Farm - Whole Foods Market) kale, spinach, organic red and green chard and collard greens
1 medium since of pineapple
1 half apple - quartered
I orange - quartered
1 half pear
1/3 c organic juice
3 dates
1 1/2 c water
1/2 c ice

Blend well. No need to de-core any of the fruit. Only take hill from pineapple. Everything goes in Vitamix as is. Also add liquids first and Ice last.

Yummy!!!!!!

**Kale is a form of cabbage and related to broccoli, cauliflower and Brussels sprouts. Kale is very low in calories and contains more nutrients than most greens. Kale is an excellent source of vitamin K, which is essential for bones and blood health, and helps by mediating coagulation and anticoagulation. Sulforaphane is a chemical found in kale and sprouts and broccoli. There’s a study published in the Drug Discovery Today Journal found that sulforaphane may help stop breast cancer cells from growing. The University of Texas also conducted a sty and found that a diet rich in kale may prevent bladder cancer by up to 29%. Kale may also help with ovarian cancer too. The Nurse’s Healthy Study Journal observed that women whose diet provided the most kaempferol, a flavonoid found in kale, had a 40% reduction in risk of ovarian cancer.

By supplying the body with plenty of calcium, copper and magnesium, kale may help absorb iron and prevent bone loss.

Kale and Pear Smoothie

This smoothie provides twice the daily requirement of Vitamin a and seven times the recommended amount of Vitamin K. Drink for better bones, help your heart and improve your immune system. Pear these delicious by bitter leaves with pear, green grapes, an orange and a banana, and you get a surprisingly sweet smoothie, that is amazingly loaded with nutrition. Add ginger for a zest of energy.

Green grapes help improve circulation and prevent blood clot-and the seeds contain protective flavinol compounds that fight free radicals and repair connective tissues. Oranges protect against colds, flu, heart disease and strokes with a big vitamin C immune boost. Bananas are the norm for a smoothie staple, but they are packed with cholesterol calming potassium.

Makes 4 cups    
Variable – High
Time – 60 minutes

1 cup green grapes
1 orange, peeled
½ pear
1 banana, fresh or frozen
1 cup of kale
½ cup water
2 ½ cups of ice

Direction: place all ingredients into container and secure lid. Select Variable speed 1 then immediately go to 10, then click to High for 60 seconds. Turn speed back to 1 and High to Variable. Turn machine off.

Kale Pear Ginger Sorbet

Makes 8 small cups        
Variable – High
Time – 60 minutes

1 cup kale
1 slice ginger
1 pear (quartered)
2 dates
2 ½ cups of ice
Blend speed 10, Variable – High for 45 seconds

 

 

 

Green Smoothie

These smoothie’s are recommended for a burst of energy and nutrition that helps me throughout the day. These smoothie’s are low in fat, low in sodium, low in sugar, low in cholesterol, heart healthy, glutten-free, vegetarian, vegan and raw!

Makes 4 servings

Speed 10- Variable High

60 seconds

Smoothie 1

2 bananas
3 oranges, peeled and quartered
1 head of lettuce
4 cups of cold water
Blend High, speed 10, 60 seconds.

 

Smoothie 2

½ slice of Pineapple
½ apple (quartered)
½ orange
1 banana
¼ lemon
1         slice of ginger
1cup kale 1 cup spinach  
1 ½ cup coconut water or milk
½ cup ice
Blend High, speed 10, 60 seconds.

 

Smoothie 3

4 apples (quartered)

2         cup kale
½ lemon
3         cups spinach
½ cup ice
Blend High, speed 10, 60 seconds.

 

Smoothie 4
1 slice ginger
½ apple (quartered)
½ oranges
½ pear
¼ cabbage
½ tomatoe
1 celery stalk
1 date
1 ½ cup coconut milk
½ cup ice
Blend High, speed 10, 60 seconds.

 

Smoothies 5
2 cups of chunky pineapples
2 cups of mango
1 cups of kale  
1 cup coconut water or water
½ cup ice
Blend High, speed 10, 60 seconds.

 

 

Cherry-Mint Limeade Sorbet

Makes 6 smalls cups      

Variable – High

Time – 60 minutes

Cherry – Mint Limeade Sorbet

1/3 frozen lemonade or limeade concentrate or organic lemonade

1 slice of lime (with rind)

½ cup frozen cherries

½ avocado

Hunk of cabbage

1/3 piece of squash

2 dates

2 ½ cups of ice

Blend High, speed 10, 60 seconds.

 

Strawberry Ice Cream

Makes 6 smalls cups      

Variable – High

Time – 60 minutes

Strawberry Ice Cream

1/3 cup half and half or heavy whipping cream

2 dates

1 oz. organic sugar

½ avocado

Hunk of cabbage or 1/3 slice of squash

1 tsp.  vanilla flavoring

2 cups strawberries

3 cups ice

Blend High, speed 10, 60 seconds.

***If you use frozen fruit then eliminate the ice.

Vanilla Ice Cream

Makes 6 smalls cups      

Variable – High

Time – 60 minutes

Vanilla Ice Cream

1/3 cup half and half or heavy whipping cream

2  dates

1 oz. organic sugar

½ avocado

Hunk of cabbage or 1/3 slice of squash

1 tsp.  vanilla flavoring

3 cups ice

Blend High, speed 10, 60 seconds.

 

 

Chocolate Ice Cream

Makes smalls cups      

Variable – High
Time – 60 minutes

Chocolate Ice Cream

1/3 cup half and half milk or heavy whipping cream

2 dates

1 oz. organic sugar 2 oz. unsweetened cocoa             

1 large carrot sliced in chunks

¼ avocado

Hunk of cabbage or 1/3 slice of squash

3 cups ice

Blend High, speed 10, 60 seconds.

Vitamix – Health Angel Nutrition-Packed Green Smoothies

Vitamix – Health Angel

Nutrition-Packed Green Smoothies
Turn Over a New Leaf!
A green smoothie looks so gorgeous! It’s green and fresh – you just know it’s good for you. The sweetness of the fruit completely masks the natural bitterness of leafy green vegetables. The more you add of the leafy green vegetables to your diet with a green smoothie, the more you’ll crave them. Vitamix processing is the only way to get a consistently smooth, creamy and delicious green smoothie.
Follow me for more recipe’s and tips to a cleaner, greener YOU!
Benefits of a Green Smoothie:           

·         A green smoothie looks so gorgeous! It’s green and fresh, refreshing,   you just know it’s good for you.

·         The sweetness of fruit completely masks the natural bitterness of leafy greens in a green smoothie.

·         The more you add leafy greens to your diet with a green smoothie, the more you’ll crave them.

·         Instead of using sugar substitutes, use dates as a natural sugar sweeteners.

·         Vitamix processing is the ONLY – BEST way to get a consistently smooth, creamy and delicious green smoothie.

Great Taste with Amazing Nutritional
Green smoothies are not only a unique color they also have lots of nutritional value. Made with fresh leafy green vegetables that are loaded with antioxidants and vitamins, green smoothies are an excellent way to enjoy delicious drink that satisfies hunger and offers maximum nutrition. Because of all the delicious fibers in that you are eating (unlike juicing), green drinks will also curb your appetite and give you a sense of fullness. You may think that turning leafy greens into a smooth, beautiful green,  sweet delicious drink can be a bit of a challenge-and it is- for any kitchen appliance other than the Vitamix Whole Food Processor.
The Vitamix Whole Food Processor has the unique ability to break right through the cell walls of any green vegetable you challenge it with, including collard greens. Turning it into a green smoothie, that is smooth, thoroughly, NOT chunky. Vitamix processing releases fabulous flavor, delivers a drink that is amazingly smooth and creamy, and makes the valuable nutrients more bioavailable.
I said it once and I will say it again, leafy green are packed with nutrition. They are a great source of non-dairy calcium, magnesium and vitamin C. They also contain carotenoids that may help protect against macular degeneration and folate to guard against heart disease and cancer.

As good as greens are simply chewing them is not enough. Cooking them can decrease their nutrient value. When fresh, whole foods are taken down to the cellular level by the Vitamix, the nutrient become readily available to nourish the body. Working at a high speed, the Vitamix stainless-steel blades and precision-designed container creates green smoothies in 60 seconds or less, keeping oxidation to a minimum.

There’s nothing quite like a green smoothie made in the Vitamix Whole Food Processor.

I Run 4 a Cause - Crohns and Colitis Disease

When I started this journey back in October 2011 in my first quest at running in an official Race of my life, I had no idea what to expect. I wass there along with hundreds of others, some competing, some veterans and some like me were there for the first time. I realize that if I’m going to continue to do this I must “run for a cause”. I ran my first race in November 2011 and been "running for a cause" ever since. Now "my cause" is the Crohn’s and Colitis Disease Association. I will be running my first Half Marathon race on December 2, 2012 in Las Vegas, Nevada. In this race the monies raised go to further research for this disease in finding a cure .

I’ve included an insert about this disease to give you more insight. I have since met several people whom have introduced themselves to me since learning about my adventure. I will list their names, bio's and a photo as we get closer to the race date.

To make a dontation for this cause please go to:
http://www.active.com/donate/HousLV12/Irun4acauseAJones47

Crohn's disease is the result of uncontrolled inflammation of the intestines and is quite diverse, to depending on the location of the inflammation and the severity of the disease. The most common location for Crohn's disease inflammation is the last portion of the small intestine, at the junction where it joins the large intestine, but Crohn's can involve any portion of the intestinal tract. Depending on the location, symptoms vary significantly, from diarrhea, bleeding and pain to no symptoms at all -- but the disease instead can manifest as anemia, malnutrition or failure to grow and to develop appropriately.

Many patients with Crohn's disease are diagnosed in their teenage years or young adulthood and have a milder and more limited form of the condition, which is managed easily with available safe and effective therapies. For those with more significant inflammation, more extensive bowel involvement, or the consequences of malnutrition or delayed growth and development, there have been substantial improvements in our treatments and our ability to monitor their effectiveness, and we have now entered an era of much better disease control and improved outcomes. In the last 10 years, there has been an explosion of scientific discoveries related to the genetic and environmental causes of Crohn's disease.

Now there is knowledge and tools necessary to be proactive with treatments that can stop disease progression, prevent relapses, avoid surgeries and significantly improve quality of life. As with other inflammatory diseases (asthma, rheumatoid arthritis and multiple sclerosis), early treatment and employing an effective maintenance strategy work much better than chasing symptoms and trying to catch up when the disease has progressed and caused damage.

A continued effort is made to look for a cure for this condition, but in the meantime, patients with Crohn's and Colitis disease, and those who care for patients with Crohn's and Colitis Disease, needs to know that this is a time of immense progress, great successes, and hope for a better tomorrow. And for those who are living in fear and living with ongoing active disease, be encouraged to learn more, to be part of the exciting progress that is being made, and to seek out expert care and advancements in treatment, so that you can, win the battle against this disease.

Crohn's disease means lifelong battle.     To make a dontation for this cause please go to:
http://www.active.com/donate/HousLV12/Irun4acauseAJones47

Yo Yo Syndrome

Several studies show that when a person diets on a very low diet, for every 10 pounds of weight they lose, 4-6 pounds can come from muscle. Muscle contains water, vitamins, minerals, electrolytes and amino acids. Therefore, when a persons diets too strictly, the body will dip into muscle to remove the nutrients that is required. Unfortunately, any loss of muscle will result in a reduction of your metabolic rate. Consequently, if a person diets too harshly they will lose muscle, strength, and  their metabolic rate will slow down. Likewise, many people think as long as they exercise, they will keep all of their muscle.

Think about it like this: if you under-eat and do not have enough fule to meet your daily energy requiremets, when you spend more energy by exercising, where will your body get the fuel it needs to perform the activity as well as supply your body with the required nutrients? You guessed it, your muscle will have to hand over the nutrients needed. Consisent, proper eating, dieting and exercising are important.

Up and down in your weight from month will eventually take it's toll on your body. You will  ultimately gain more weight each time this happens. If the numbers don't increase on the scale they will increase in your BMI and your body fat. You must maintain a set point weight for a six to nine month period in order for your body to remember it's new set point weight.

Nutrition is important! Not eating enough is just as critical as eating too much. Waiting too long to eat is also just as critical as eating to much. It all has it's place.

Nutrition-Packed Green Smoothies

Vitamix – Health Angel

Nutrition-Packed Green Smoothies

Turn Over a New Leaf!

 A green smoothie looks so gorgeous! It’s green and fresh – you just know it’s good for you. The sweetness of the fruit completely masks the natural bitterness of leafy green vegetables. The more you add of the leafy green vegetables to your diet with a green smoothie, the more you’ll crave them. Vitamix processing is the only way to get a consistently smooth, creamy and delicious green smoothie.

Follow me for more recipe’s and tips to a cleaner greener YOU!

Health Benefits of Parsley

Although usually used as a garnish on entrées, the addition of parsley to a green smoothie is a smart decision. Parsley contains unique volatile oils such as myristicin, limonene, eugenol, and alpha-thujene. The volatile oils, especially myristicin have been shown to inhibit tumor formation, especially in the lungs, as published in the Journal of Agricultural and Food Chemistry. Flavonoids such as luteolin are present in parsley and serve as anti-oxidants. They help by combining with highly reactive oxygen radicals and help prevent oxygen-based damage to cells. Adding parsley to a green smoothie made in the Vitamix 5200 will add flavor and may even help reduce the risk of cancer. The bonus is, your breath will be fresh!

Health Benefits of Collard Greens

Collard greens are similar to kale in many ways. Like kale, they too contain the
phytonutrient sulforaphane which has been shown to stop breast cancer cells from
growing in a study published in Drug Discovery Today. Collard greens are also a very
good source of vitamin A, vitamin C and vitamin E and together, these antioxidants disarm
free-radicals which may prevent significant damage to life-sustaining molecules such as
enzymes, membranes, mitochondria and DNA. Include collard greens in your green smoothie
for an excellent source of calcium, which helps to maintain the strength and density of bones and may also help prevent osteoporosis.

Fresh Spinach

Famous for being the secret to Popeye’s legendary strength, spinach is truly a nutritional powerhouse—and perfect for green smoothies. A Harvard University study found that women who ate spinach more than five times a week had a 47 percent decrease in risk of cataract surgery compared with those who ate spinach less than once a month. Lutein, found in spinach, may also benefit eye health by reducing the risk of macular degeneration, according to the American Macular Degeneration Foundation. Vitamin A and vitamin K are two of the prevalent vitamins in spinach and they are known to help regulate blood flow, maintain bone health, preserve cell health and help the cells in the body grown normally. 

Health Benefits of Lettuce

Lettuce, like kale, is a low calorie green packed full of nutrients. Lettuce aids digestion and promotes liver health. It may also reduce the risk of heart disease, stroke and cataracts and may ease nervous insomnia. Lettuce is a good source of folate which is known to reduce neural tube defects such as spina bifida. The Spina Bifida Assocation of South Australia says the incidence of spina bifida could be reduced up to 70% by getting enough folate before and during the first 3 months of pregnancy. Lettuce is also a good source of iron and vitamin C and according to the National Heart, Lung and Blood Institute, lettuce may help to fight anemia.

Health Benefits of Kale

Kale is a form of cabbage and related to broccoli, cauliflower and Brussels sprouts. It is very low in calories and contains more nutrients than most other greens. Kale is an excellent source of vitamin K, which is essential for bone and blood health, and helps by mediating coagulation and anticoagulation. Sulforaphane is a chemical found in kale and also sprouts and broccoli.

A study published in Drug Discovery Today found that sulforaphane may help stop breast cancer cells from growing. The University of Texas conducted a study and found that a diet rich in kale may prevent bladder cancer by up to 29%. Kale may also help ovarian cancer too.

The Nurse’s Health Study observed that women whose diets provided the most kaempferol, a flavonoid found in kale, had a 40% reduction in risk of ovarian cancer. By supplying the body with plenty of calcium, copper and manganese, kale may help absorb iron and prevent bone loss.
www.vitamix.com/household/health/green_smoothie.asp

An Apple A Day

An Apple A Day
According to U.S. News and World Report titled attend “The Mainstreaming of Vegan Diets,” many leading nutritionist are now embracing vegetarian eating as “the most healthy way to live” for most people.

The Medical Journal Nutritionist, Metabolism and Cardiovascular diseases recently reported that vegans have a 70 percent reduced risk for developing type 2 diabetes. Similarly, according to Stroke magazine, women reduce their risk of stroke by 17 percent by eating more veggies, fruits, and whole grains.

It’s been concluded in Time Magazine that diet rich in vegetable and fruits can decrease the risk of heart disease.

Eating fruits and vegetable more is not about becoming a certain class or group, it’s not only for your heart, but it’s a lifestyle.

“The Seed: A Vegan Experience”

“The Seed: A Vegan Experience”
June 16 – 17 82 Mercer New York

A few weeks ago I had the awesome opportunity to attend “The Seed: A Vegan Experience” in New York with a special presentation by Joel Furman the infamous author of Eat to Live. The event was open to people wanted to improve their health and overall wellbeing by obtaining information on the countless benefits of plant-based existence.

 We were able to attend mix and mingle with fellow-conscious individuals, animal advocates, environmentalist and individuals who are interested in just expanding their knowledge while perusing the 80 vendors who were in attendance. There was so much to see and experience.

Out of all the things I experienced besides the Vitamix Demonstration, the Our Hen House (www.ourhenhouse.org) which produces a multimedia resource that all you to find your own way to create change for animals. Some things that happens to meat before it get to your table would make you think twice about not saying Grace. There was a presentation called “From the Slaughter house to Your House.”

No I’m not a…….anything that would put a label on the way I eat. I am just contentious of what I put in my body and where it comes from. “

by AMJ

Nutritional Advice for Healthy, Hungry Runners & Athletes

Nutritional Advice for Healthy, Hungry Runners

Why eggs are one of the best foods for athletes

Got a dozen or a pint of egg white on hand? As an athlete you should. Routinely eating eggs affords you amazing health benefits. Here are five reasons to crack open one.

1.       To Slim Down

In study, dieters who had eggs/egg whites for breakfast achieved a 60 percent greater weight loss compared to those who had begun their day with a calorie-equivalent bagel or a bowl of cereal. Researchers theorized the quality protein in the eggs (13 percent of the Daily Value) helps control appetite. What’s more, the egg protein is easy for your body to absorb, which makes it a good muscle-repair food after a long run or intense workout.

2.      To Protect (Yes, Protect) Your Heart

Numerous studies have debunked the link between eggs and heart disease. In fact, research shows that eating several eggs a week result in cholesterol particles that are less likely to spell cardiac troubles. What’s more, a unique protein found in the egg yolks blocks platelets (the cell responsible for blood clots) from clumping together inside blood vessels, thereby minimizing heart-attack risk.  

3.      To Fight Inflammation

Whole eggs are one of the best sources of the nutrient choline (one large 30 percent of your daily value, most in the yolk). Besides having a key role in the brain health, choline helps keep the body’s circulatory system of compounds that would otherwise cause inflammation, which can lead to disorders ranging from muscle swelling after a hard workout to diabetes and Alzheimer’s clear disease.

4.      To Maintain Bone Strength

Eggs are one of the few natural sources of bone-building vitamin D. One egg supplies 10 percent of’ the Daily Value. Brands like Eggland’s Best, Whole Foods have double the amount.

 

5.       To Keep Your Vision Sharp

Yolks contain the pigment lutein, which helps prevent age-related macular degeneration (a leading form of blindness). And while spinach and other greens contain higher amounts of lutein, eggs provide a more absorbable form.

By Liz Applegate, Ph.D., Runners Magazine April 2012 Edition

What is Nutrition? Why is Nutrition Important?

Nutrition, nourishment, energy, or ailment, is the supply of materials – food – required by organisms and cells to stay alive. In science and human medicine, nutrition is the science or practice of consuming and utilizing foods.

In hospitals, nutrition may refer to the food requirements of patients, including nutritional solutions delivered via an IV (intravenous) or IG (intragastric) tube.

Nutrition science studies how the body breaks food down (catabolism), and repairs and creates cells and tissue (anabolism) – catabolism and anabolism = metabolism. Nutritional science also examines how the body responds to food. In other words, “nutritional science investigates the metabolic and physiological responses of the body to diet.”

As molecular biology, biochemistry and genetics advance, nutrition has become more focused on the steps of biochemical sequences through which substances inside us and other living organisms and transformed from one form to another – metabolism and metabolic pathways.

Nutrition also focuses on how diseases, conditions and problems can be prevented or lessened with a healthy diet. Nutrition also involves identifying how certain diseases, conditions or problems may be caused by dietary factors, such as poor diet (malnutrition), food allergies, metabolic diseases, etc.

The difference between a dietician and nutritionist

A dietician studies dietetics, while a nutritionist studies nutrition. The two terms are often interchangeable, however they are not, 100% identical.

• Dietetics: the interpretation and communication of the science of nutrition so that people can make informed and practical choices about food and lifestyle, in both health and disease. Part of a dietician’s course includes both hospital and community settings. The majority of dieticians work in health care, education and research, while a much smaller portion also work in the food industry.

• Nutrition: the study of nutrients in food, how the body uses the nutrients, and the relationship between diet, health and disease. Major food manufacturers employ nutritionist and food scientists. Nutritionist may also work in journalism, education and research. Many nutritionists work in the field of food science and technology. Exercise Nutritionist work in the field of Exercise, Fitness and Sports. Nutritionist are a great source to use for developing a recommended Meal Plan based on your lifestyle and the foods you love.

There is a lot of overlap between what a nutritionist and dieticians do and studied. Some nutritionists work in the healthcare industry, some dieticians work in the food industry, but a higher percentage of nutritionist work in the fitness, food science and technology industry.

For more information of a recommended Meal Plan to fit your lifestyle - Contact amjones@livinglifegolden.com or 1.800.613.7103.

Physical Exercise Nutritionist

I am a Physical Exercise Nutritionist. Th.is Journal Entry to allow you to understand why I do what I do and to help you understand how I can help you.

Consultations are $155.00 for the first visit and each reoccurring appointment is $55.00. Each appointment must be cancelled 12hours in advance to avoid cancellation fee.

Please contact me at amjones@livinglifegolden.com to for an appointment 1.800.616.7103 and/or for more informaton.

Eat Seafood Twice a Week

10 Tips to help you eat more seafood


1. Eat a variety of seafood – Include some that are higher in omega-3s and lower in mercury, such as salmon, trout, oysters, Atlantic and Pacific mackerel, herring and sardines.

2. Keep it lean and flavorful – Try grilling, broiling, roasting, or baking – they don’t add extra fat. Avoid breading or frying seafood and creamy sauces, which add calories and fat. Using spices or herbs, such as dill, chili powder, paprika or cumin, and lemon or lime juice, can add flavor without adding salt.

3. Shellfish counts too! - Oysters, mussel, clams, and calamari (squid) all supply healthy omega-3s. Try mussels marinara, oyster stew, steamed clams, or pasta with calamari.

4. Keep seafood on hand – Canned seafood, such as canned salmon, tuna or sardines, is quick and easy to use. Canned white tuna is higher in omega-3s, but canned “light” tuna is lower in mercury.

5. Cook it safely – Check oysters, mussels, and clams before cooking. If shells don’t clamp shut when you tap them, throw them away. After cooking, also toss any that didn’t open. This means that they may not be safe to eat. Cook shrimp, lobster, and scallops until they are opaque (milky white). Cook fish to 145 degrees, until it flakes with a fork.

6. Get creative with seafood – Think beyond the fish fillet. Try salmon patties, a shrimp stir-fry, frilled fish tacos, or clams with whole-wheat pasta. Add variety by trying a new fish such as grilled Atlantic of Pacific mackerel, herring on a salad or oven-baked Pollock.

7. Put it on a salad or in a sandwich – Top a salad with grilled scallops, shrimp, or crab in place of steak or chicken. Use canned tuna or salmon for sandwiches in place of deli meats, which often are higher in sodium.

8. Shop smart – Eating more seafood does not have to be expensive. Whiting, tilapia, sardines, canned tuna, and some frozen seafood are usually lower cost options. Check the local newspaper, online, and at the store for sales, coupons, and specials to help save money on seafood.

9. Grow up healthy with seafood – Omega-3s fat from seafood can help improve nervous system development in infants and children. Serve seafood to children twice a week in portions appropriate for their age and appetite. A variety of seafood lower in mercury should also be part of a healthy diet for women who are pregnant or breastfeeding.

10. Know your seafood portions – To get 8 ounces of seafood a week, use these as guides: A drained can of tuna is about 3 to 4 ounces, a salmon steak ranges from 4 to 6 ounces, and 1 small trout is about 3 ounces.

The Sweet Stuff Adds Up

Virgina started her day with a Coke on ice and sat a “fresh one” on her bed stand each night for more than a decade. She carried one with her, wherever she went, all day, every day. Virginia, was truly addicted to Coke. Wouldn’t you agree? And it’s not just the Cokes. It’s a slippery slope…that are included like the cookies, the donuts, snickers and other sweets. Giving it up would be very hard. Virginia, could definitely use some help.

Here’s a few suggestion to cut your sugar intake:

Go Natural: Keep your total sugar intake to 60 to 70 grams per day, with most coming from natural sources such as fruit. An orange, for example, has 12 to 15 grams of sugar.

Eat, not drink: Choose fruit, which has fiber, over fruit juice. Limit your intake of juice to 4 ounces per day. Eat the fruit instead.

Get to reading: Read and compare nutrition labels. Look for low sugar and no sugar.

Sub it out: Look for substitutes to high-sugar products. For example, try plain yogurt with only 4 grams of natural sugar. Mix it with a bit of vanilla and cinnamon to cut the tartness. Make fresh almond or walnut butter – many stores now have a machine that blends the nuts into a smooth spread for you.

Shop the edges: Fill most of your grocery cart with foods found on the perimeter of the store. It’s where you will find fresh fruits and vegetables, lean meats and dairy products.

Make it yourself: Limit the number of prepared foods. The fewer products with labels in your cart, the better.

Missing You!

Good morning, thank you to all whom i've received information as to why i've not been blogging. So much has happened that kept me from you, however it doesn't mean you weren't on my mind. I started teaching a Nutrition Program for school age children at a Private Independent School District and getting back into to Corporate Wellness Programs. I've been busy establishing my company and building my business. "I'm loving it".

I promise you will be hearing from me going forward at least once a week until i can get caught up. I have so much material to share. 

Thank You for Your Patience,

Yours in Wellness,
Living Life Golden Blogger,

Green Giants

Growing up, green veggies were most likely one of everyone’s least favorite foods, especially mine. But the truth is, greens are your best friend. There’s a reason why doctors and nutritionists encourage you to eat more of them. Green vegetables are packed with all the necessary nutrients that help you ward off disease, lose weight and stay healthy, both inside and out.

Avocados – Benefits: One serving of avocado gives you 20 vitamins, minerals and phytonutrients, all of which help maintain healthy eyes, prevent chronic disease and contribute to weight loss. And this green fruit is packed with unsaturated fats, which are the good fats. In addition to health benefits, avocados offer a beauty boost when used in combination with two tablespoons of honey for a facial, or with a half cup of olive oil as a 30-minutes conditioning hair treatment.

How to eat them: Have a sweet, healthy treat with an avocado smoothie (it’s really great). They’re best east plain or as an additional to salads, lean meat, poultry or fish. For an interesting twist, puree an avocado to spread on toast or use as a butter substitute in baked goods.

Broccoli – Benefits: Loaded with vitamin C, broccoli fights wrinkles just as much as it fights cancer cells. Studies suggest that sulforaphane, a phytochemical found in the vegetable, can fight cancer already present in the body, while leaving normal cells unaffected.

How to eat them: The best way to enjoy broccoli is raw, as an afternoon snack with low-fat dressing or dip. To keep all the nutrients inside, steam or baked it. Toss it in a soup, salad, stir-fry, omelet or pasta for a little extra color and nutrition.

Brussels Sprouts – Benefits: These tiny cabbage greens are high in vitamin C, fiber and folate, and their potent anticancer properties block the growth of harmful cells.

How to eat them: Boiling typically results in the loss of the nutrients, try grilling or roasting them. They’re a delicious addition to vegetable kabobs, or try them breaded and baked. For parents who want to get the kids to eat these veggies, make candied Brussels sprouts: dust with brown sugar and a pinch of salt, microwave for five minutes and serves hot.

Edamame – Benefits: Omega 3s in these soybeans no only help fight against inflammation in the body, but it will give your skin a glowing look, too. They’re also loaded with protein into a salad.

How to eat them: The best way to enjoy edamame is the classic way: steam the pods ad add sea salt to taste – just don’t eat the pods! You can also toss the soybeans into a salad.

Kale – Benefits: As an excellent source of vitamins A and C, calcium and postassium, kale is cancer-fighting leafy green that also protects the heart and eyes, tanks t its high amount of antioxidants.

How to eat them: Add chopped kale to pasta about five minutes before the pasta is done boiling, or toss it in a mix of sautéed’ vegetables, cooking until wilted. To enjoy kale on it’s own, steam the leaves and season with lemon juice, olive oil, salt and pepper.

Swiss Chard – Benefits: Boost your antioxidant intake with this leafy green, which also has high amounts of biotin, the same as what you find in popular shampoos for maintaining strong, healthy hair. This veggie also helps strengthen your nails.

How to eat it: Instead of using a tortilla for wraps, burritos or tacos, cut off the stems of Swiss chard and steam the leaves briefly, filling the cooled leaves with all your favorite healthy fixings.

Why Eat Real? Why Eat Clean?

The nations first Food Day is October 24, 2011 sponsored by the Center for Science in the Public Interest (CSPI). The purpose of the Food Day is to bring people together from all walks of life to push for healthy, affordable food produced in sustainable, humane way.

“Real food tastes great. Meals are built around vegetables, fruits, and whole grains are delicious and satisfying. Too many Americans are eating diets composed of salty, overly processed packaged foods clad in cardboard and plastic: high calorie sugary drinks that pack on pounds and rot teeth, but have no nutritional benefit; and fast-food meals made of white bread, fatty grain-fed factory-farmed meat, French fries, 2atty pizzas and more soda still. What we should eat should be bolstering our health, but instead it’s actually contributing to several hundred thousand premature deaths from heart attack, stroke, diabetes, and cancer each year. What’s more, the way our food is produced is often harmful to farm workers, the environment, and farm animals.”

The movement isn’t new. Some might remember the natural food movement during those days of love and peace in the 1960s. Alarmed by the growing list of chemicals and pesticides in food, took up the charge in the 80s, Ralph Nader wrote Eating Clean: Overcoming Food Hazards in 1984.

The clean eating premise is simple-eat a whole (natural) and pure as possible. Others add additional parameters such as eat six small meals a day instead off three large ones, or include lean protein and carbohydrate at each meal.

• Eat plenty of fruits and vegetables as close to their natural state as possible. Think minimal processing – a baked potato versus French fries, corn-on-the-cob versus corn chips. Nature-made not man-made.

• Eat fruits and vegetables in season mainly, eat organic as much as possible and eat local whatever possible. Be sure to shop your local farmers markets.

• Include whole-grains-brown rice, wheat berries, quinoa, barley. Get the full benefit of nature’s bounty. Avoid refined products that have been stripped of their vital nutrients like white rice, white bread and white sugar.

• Eat legumes (beans)-a great source of lean protein and fiber.

• If you include meat in your diet, buy lean cuts, organic, and hormone free. At the very least, avoid pre-packaged cuts and packaged ground meat-you don’t really know what’s in it, or what’s been added like saline solution to “plump it up.” By lean cuts from the butcher and have it ground for you while you wait, if you don’t want to ground it yourself. Avoid all processed meats (hot dogs, lunchmeat, sausage, etc.) These contain nitrates which have been linked to colon cancer.

• If you include diary in your diet, be sure it’s organic, low fat and with no rBGH.

• Exercise 30 minutes a day or at least an 60 minutes most days of the week.


• Purchase products with few ingredients, remember, less is MORE!

• Read labels, and above all, don’t believe any claim on the front of the box. Be sure the ingredients and nutritional information support the claims.

• Celebrate Food Day with a real meal!