Healthy Archives - Impressions

Healthy or not? Who do you trust?

March 9, 2018 Rachel Sherwood

Earlier this week I was sitting in a waiting room and just happened up pick up a magazine on diabetic cooking. I am always interested to see what other inspiring ideas and recipes are out there especially when it comes to health. I figured they had to have something good in there. I have to be honest I was surprised and sadden by what I found, recipes calling for processed ingredients, highlighting all low fat alternatives and using store bought ingredients that contain high amounts of sugar. I did a double take at what I was looking at thinking this could not actually be written in an article supposed to be supporting people in making healthy choices, but it was. It was also not just one recipe but almost every single one. I was shocked, how could a “health” magazine promote such things? Although, I am sure these are healthier alternatives than some food options and yes better than take out burgers and fried chicken but in my mind these were recipes to keep you struggling to manage diabetes for an eternity.

So my question to you is who to do you trust? Who do you turn to for quality health information? I ask this as the more and more I look into I keep finding alarming suggestions of what is commonly considered healthy. I experience it first hand too, like my pediatrician recommending Nuttella and Cheerios as healthy options for my one year old. We only saw that doctor once. I am continually amazed at what I am finding and what is being labeled as “healthy”

Did you know that doctors are not required to take any nutrition courses? Nutrition courses are considered an optional elective. Yet we routinely look to and listen to our doctors for medical and nutritional advice to help us stay healthy. Now, I am not saying don’t listen to your doctor but maybe look at other alternatives, do your own research and don’t trust everything or the first thing you hear.

In response to the “Chocolate Cream Dessert Dip” featured in this article I wanted to give you another option. This recipe listed features fat and sugar free instant pudding mix and fat free whipped topping. Just for an F.Y.I. here are just some of the extra ingredients you are consuming in this “healthy recipe”

Pudding mix Ingredients:

Modified Cornstarch, Maltodextrin, Tetrasodium Pyrophosphate and Disodium Phosphate (for Thickening), contains less than 2% of Natural and Artificial Flavor, Salt, Calcium Sulfate, Xanthan Gum, Mono- and Diglycerides (Prevents Foaming), Aspartame and Acesulfame Potassium (Sweeteners), Tetrapotassium Pyrophosphate, Dipotassium Phosphate; Yellow 5, Yellow 6, Artificial Color, BHA (Preservative).Phenylketonurics: contains phenylalanine.

Whipped topping Ingredients

INGREDIENTS: WATER, CORN SYRUP*, HYDROGENATED VEGETABLE OIL (COCONUT AND PALM KERNEL OILS), CONTAINS LESS THAN 2% OF SODIUM CASEINATE (FROM MILK), NATURAL AND ARTIFICIAL FLAVOR, MODIFIED FOOD STARCH, XANTHAN AND GUAR GUMS, POLYSORBATE 60, SORBITAN MONOSTEARATE, SODIUM POLYPHOSPHATE, ACESULFAME POTASSIUM AND ASPARTAME** (SWEETENERS), BETA CAROTENE (COLOR). *ADDS A TRIVIAL AMOUNT OF SUGAR. **PHENYLKETONURICS: CONTAINS PHENYLALANINE.

*I am not sure how they can say it is “sugar free” when the second ingredient is corn syrup but hey they did.

Oh and the serving size of this recipe is just 2 tablespoons.

Here is my healthier alternative for you featuring just 4 whole food ingredients. You be the judge? I would love to know what one you think tastes better, is more satisfying and actually healthy for you.

Did you know that our brains are composed of 60 percent fat. We need fat for our brains to grow and fully function. Fat free diets are starving your brain of an essential nutrient you need to function well and think clearly. Fat give us energy, protects our joints and is essential for absorption of vitamins A, D, E and K. A side note from my experience after shifting my diet, I have never eaten more fat and never felt better, slept better and been thinner.

This recipe features avocados that are loaded with healthy monounsaturated fats. Avocados promote healthy blood flow, provide fuel for the brain, may help lower cholesterol levels and may help prevent blood clotting. They contain vitamin k, folate, vitamin C, B, E and more potassium than a banana. An avocado contains about 160 calories, 2 grams of protein, and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber so there are only 2 “net” carbs, making this an actual low-carb friendly plant food. Avocados do not contain any cholesterol or sodium.

If that is not enough I also love this recipe in particular because it is perfect for overripe avocados, You know that one you bought weeks ago and forgot about and now it is a little mushy or brown. Don’t toss it out, avocados can be expensive make it into this delicious rich and satisfying guilt free treat.

Get the recipe for Chocolate Avocado Mousse

No I am not a doctor or consider myself a nutritional expert however, I have taken several nutrition courses continually look for the latest research and value whole non-processed foods as the base of a healthy diet. I care deeply about the quality of life I create for myself, my family and my clients, most of that is related to quality food. Give this recipe a try and think again next time someone offers you “health” advice they may not always have your best interests in mind.

Extra references for your information:

https://www.psychologytoday.com/blog/the-optimalist/201310/your-healthy-diet-could-be-quietly-killing-your-brain

https://www.ncbi.nlm.nih.gov/pubmed/20329590

https://www.healthline.com/nutrition/12-proven-benefits-of-avocado#section4

https://www.californiaavocado.com/nutrition/nutrients

Simple Fruit and Nut Bars

August 25, 2016November 30, 2016 Rachel Sherwood

These have turned into one of my favorite healthy snacks for those busy on-the-go days. The fruits and nuts are the perfect combination of a sweet treat and protein to keep one satisfied and still moving. Feel free to make up your own combinations and use the items you already have on hand. These are versatile, healthy, quick and delicious.

Note: In essence, I think you can make any sticky dried fruit and nut combination. Also this is written for a small 8×8 pan; feel free to double it for a 9×13 pan.

1 1/2 cup of Figs, Dates, Plums, or Raisins
1 cup *nuts of Almonds, Walnuts, Pecans, or Cashews
1/4 teaspoon salt
1/4 teaspoon cinnamon, optional

*In a food processor, blend your chosen nuts until it resembles coarse crumbles like small pebbles, larger is better if you are concerned as they will get chopped more when you add the fruit. Remove the nuts from the food processor and set aside.

Put your chosen dried fruits in the food processor with the salt and cinnamon (if using). Run on low scraping side occasionally until a smooth paste is formed. The paste may come together in a ball as it is processing. Feel free to break this up a bit to get the mixture mostly smooth. Add the nuts back into this mixture and pulse just to incorporate.

With a slightly wet hand, firmly press the mixture in to a parchment lined 8×8 pan. Chill in the refrigerator or freezer to firm up for easy cutting.

*I think blending the nuts a little first to help break them up is good. When I did this first, the almonds did not blend as well, some were still larger chunks. I think if you are using only softer nuts like walnuts and cashews, they would blend fine and you could skip this step and just do the fruits first and add the nuts second.

Beet Hummus

May 20, 2015 Rachel Sherwood

Finding an appetizer that everyone can eat seems to be a more commonly difficult task with all the various food allergies and diet restrictions it makes feeding a group nearly impossible. One thing that I love to make for parties is hummus as it is a healthy gluten-free, dairy-free, egg-free, peanut-free option that can go with any variety of crackers, bread, or vegetables, and can be used as a dip or a spread. I think it is easiest to put out a variety of options and then guests can help themselves to what they need and like taking the worry and the work out of hosting. Traditional hummus is made from garbanzo beans or chickpeas, olive oil, tahini paste (made from ground sesame seeds) garlic, and lemon juice and just blended all together. It is simple and inexpensive but as you know I enjoy making things better and unique to fit my needs and style so I have been experimenting with a wide variety of flavor options.

Beet Hummus

1 large beet or 3 small beets, about 2 cups
1 garlic clove
2 tablespoons lemon juice
3 tablespoons Tahini
1 15oz can garbanzo beans
1/4 cup olive oil
1/4 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon pepper

Wash and peel beets, cut into 1/4 inch dice and place them in a shallow roasting pan. Lightly coat with olive oil and sprinkle with a pinch of salt and pepper to season. Roast at 400 degrees for 20-35 minutes until tender.

Combine all ingredients in a food processor and process, scraping sides occasionally until smooth and creamy. If you like your hummus thinner add a touch of water or a little more olive oil until you achieve your desired consistency.

Serve with assorted artisan crackers and vegetables to fit a variety of tastes or for something a bit fancier spread beet hummus on melba toasts, top with soft goat cheese and garnish with Italian parsley.

Light and Healthy Zucchini Bread

July 24, 2014 Rachel Sherwood

1 cup all purpose flour

1 cup whole-wheat flour

½ teaspoon baking soda

¼ teaspoon baking powder

¼ teaspoon salt

1 teaspoon cinnamon

½ teaspoon nutmeg

1 egg

1 cup white sugar

1 teaspoon vanilla extract

½ teaspoon almond extract

½ unsweetened applesauce (if it is sweetened reduce the sugar by ¼ cup)

1 ½ cups grated zucchini, squeezed to remove some of the moisture

½ cup chopped walnuts, optional.

Preheat oven to 350 degrees F.

Lightly grease a 9x5in loaf pan.

In a medium bowl combine the all purpose flour, whole wheat flour, baking soda, baking powder, salt, cinnamon, and nutmeg.

In a separate bowl add the egg, sugar, vanilla, almond and applesauce. Add the zucchini into the egg mixture. Add the flour mixture and stir until all ingredients are incorporated. Stir in nuts if desired. Pour into the prepared loaf pan.

Bake in preheated oven for 50-65 min until a toothpick inserted into the center of the loaf comes out clean. Allow bread to cool in the pan for 5 min then remove to a wire rack.