by admin | Sep 16, 2016 | Child Obesity, Health Exercise
Can you see your kids battling the risks of obesity throughout childhood and later on? Certainly not! But the sad reality is that one in three American kids are overweight or obese. Being a responsible parent, you don’t want your kid to be that “one.”
Therefore, in addition to serving them healthy food, encourage them to do daily exercise. Yes, exercise which can be any physical activity, including running, skipping, jumping, cycling or simple walking.
Add exercise to their daily routine and help them grow into healthy adults with strong bones, muscles and flexibility while keeping the threat of obesity at bay. So, don’t delay! Start motivating your kids to exercise daily or take part in sporting activities at their school.
For your convenience, have a look at the infographic given here to learn the benefits of exercises for your kids along with the various types they can enjoy.
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by admin | Sep 14, 2016 | Grown Up, Recipes, Uncategorized
Tomatoes are in season in September so we bet you need ideas for what to do with all those fresh, delicious, vine-ripened tomatoes. We love this recipe for a Simple Margherita Pizza because it really highlights the flavor of these star vegetables. Tomatoes are a naturally low-fat, high-fiber vegetable that is a great source of Vitamins A and C. By keeping this recipe simple, it will appeal to picky eater’s taste buds. And, who doesn’t love pizza?!
For a delicious twist and a way to get restaurant worthy crust, grill your pizza instead of baking it. You need a pizza stone and a pizza peel (it looks like a giant spatula) in order to grill like we did in this recipe. The result is a crunchy, thin crust pizza that will be a family hit.
Simple Margherita Pizza
2016-09-13 18:36:23
Serves 4
216 calories
8 g
45 g
14 g
14 g
8 g
114 g
505 g
3 g
0 g
6 g
Amount Per Serving
Calories 216
Calories from Fat 126
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Total Carbohydrates 8g
3%
Sugars 3g
Protein 14g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 1 bag premade whole wheat pizza dough (from the bakery section of your grocery store)
- 1/4 cup tomato sauce
- 1 vine-ripened tomato, sliced thin
- 1 ball fresh mozzarella, sliced thin
- Fresh basil, torn into pieces (optional)
- Olive oil for drizzling
- Salt, to taste
- Preheat the grill with the pizza stone on it to 700 degrees.
- Meanwhile, roll out the pizza dough to your preferred shape and size. Sprinkle flour on the pizza peel, and carefully transfer the dough to it. Move the peel around to make sure the dough is not sticking. If it is, add more flour.
- Assemble your pizza starting with the tomato sauce, then the tomato and mozzarella. Add the basil on top and drizzle with olive oil and sprinkle with salt.
- Transfer the pizza from the pizza peel to the stone (it should slide off). Cover and cook for 10 minutes until the cheese is bubbly.
- Remove from the grill. Let cool for 10 minutes then serve.
OrganWise Guys Blog https://blog.organwiseguys.com/
by admin | Sep 7, 2016 | Child Obesity
“Eating less and exercising more is the solution to weight control.” Alas! That advice is no longer working these days. The increase in the number of overweight kids is troubling, as it causes health issues and can lead to social issues as well. Overweight kids are often teased by their friends, lose self-esteem, or develop body-mage problems. When kids are overweight, it requires a great deal of effort and responsibility for them to return to a normal weight.
Extra weight and obesity in youngsters are among the greatest risks to kids’ long- and short-term health. Overweight kids are prone to becoming overweight grownups, and therefore also more prone to heart diseases, cancer, diabetes, stroke, and osteoarthritis.
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by admin | Sep 7, 2016 | Grown Up, Recipes, Uncategorized
This month, we are all about keeping things simple. With back-to-school season in full swing, weeknight meals need to be on the table in 30 minutes and the cleanup should be minimal. That’s why we love this recipe for Healthy Tomato Vodka Sauce.
Typically, vodka sauce is made with heavy cream which adds a lot of saturated fat. By swapping out the cream with some plain Greek yogurt and reduced-fat milk, the creamy texture remains without the unhealthiness. Best of all, this recipe calls for lots and lots of tomatoes, which are a September Foods of the Month! Bulk it up with more veggies by adding sautéed onions, peas or your favorite veggie. We keep it simple with the recipe below, but the possibilities are endless.
Healthy Tomato Vodka Sauce
2016-08-24 15:29:37
Serves 8
71 calories
4 g
2 g
2 g
1 g
1 g
111 g
99 g
3 g
0 g
1 g
Amount Per Serving
Calories 71
Calories from Fat 20
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Total Carbohydrates 4g
1%
Sugars 3g
Protein 1g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 1 29 oz. can whole San Marzano tomatoes
- 1 regular tomato, chopped
- 1 tbsp. extra virgin olive oil
- 2 garlic cloves, minced
- 1/2 cup vodka
- 1/4 cup plain Greek yogurt
- 1/4 cup reduced fat milk
- 1/4 tsp. ground nutmeg
- Fresh basil for topping
- Add the San Marzano tomatoes (juice drained) and the chopped tomato to a blender and blend until smooth. Set aside
- Using a skillet on medium high heat, add the olive oil and cook the minced garlic until it begins to brown. Add the blended tomatoes and mix together.
- Set the skillet to medium low and add the vodka.
- Let the flavors blend for about 10 minutes, until the alcohol flavor cooks off.
- Mix in the Greek yogurt and the reduced fat milk and stir well to combine. Let the sauce simmer for about 5 minutes.
- Finally, stir in the ground nutmeg and basil. Serve with whole grain pasta and your favorite veggies.
OrganWise Guys Blog https://blog.organwiseguys.com/
by admin | Sep 6, 2016 | Healthy Food
You might have heard the old saying, “You are what you eat.”
Eating healthy food is not only beneficial for your body, but also essential for your mental and emotional well-being. Several studies have demonstrated the relationship between “food” and “mood.” Many healthy foods have also proved to be beneficial to mental and emotional health.
Sadly, the role of nutrition in mental health has been under-recognized by the health industry for many years. Thanks to the latest research, the connection between nutrition and emotional health is finally pushing its way into the mainstream.
How do certain foods work to improve your mood?
Dr. Mercola clarifies this relationship:
In a very real sense, you have TWO brains—one in your head, and one in your gut—both of which are created from the same tissue during fetal development.
These two systems are connected via your vagus nerve, the tenth cranial nerve that runs from your brain stem down to your abdomen. It is now well established that the vagus nerve is the primary route your gut bacteria use to transmit information to your brain.
Maintaining optimal gut health is therefore paramount when trying to address your mental state.
Understanding the role of nutrition in mental and emotional health is important because one in five people suffers from depression, anger, and anxiety. Those mental problems can be minimized by ingesting certain minerals—like iron, Vitamin B12, and calcium.
A few changes in your diet may be effective at alleviating the symptoms of mental illness, mood swings, and other disorders.
However, you cannot just eat anything, whether it be a big, juicy hamburger or a slice of spicy pizza. Consume only healthy foods, rich in nutrients that benefit your mental health. Those foods are listed below:
Omega 3 Fatty Acids
It is interesting to note that New Zealand reports having a 60 times more depressive population than does Japan; the Japanese diet is rich in cold water fish, rich in Omega 3 fatty acid.
Several studies have proved that Omega 3 fatty acids are beneficial for controlling psychiatric disorders, like bipolar disorder and depression. Sadly, our standard American diet lacks these essential nutrients, and depression has become a common mental illness in the US.
Omega 3 Fatty Acids are polyunsaturated fatty acids that include EPA and DHA. Studies have found that EPA affects the blood flow, hormones, and the immune system, influencing brain functions. Moreover, DHA facilitates the processes of shaping and transmitting electrical signals to the brain.
Great sources of Omega 3 Fatty Acids are salmon, cod liver oil, walnuts, tuna, white fish, egg yolks, hemp seeds, and sardines.
Whole Grains
Whole grains are counted among the best brain foods for many reasons. Enriched with glucose, they deliver glucose to the brain. Plus, they are helpful in reducing mood disorders by regulating spikes in blood sugar. Therefore, add brown rice and whole grain cereals and pastas, and granary bread to your diet to reap these rewards for your brain.
Dark Green Leafy Vegetables
Green leafy veggies are rich in vitamin E and folate, which are believed to be good for improving memory. The folate level in green veggies like kale, collard greens, spinach, and broccoli in turn lowers the level of homocysteine in the blood. Homocysteine is the amino acid that, in excess, can damage nerve cells in the brain.
Fermented Foods
Several fermented foods—like yogurt, olives or pickles—contain probiotics, which are healthy bacteria; probiotics have been found helpful in combatting cases of stress and anxiety. They also affect the GABA neurotransmitter.
Adding these foods to your diet is essential to your mental health. However, they don’t serve as alternatives to medications and other treatments for mental disorders. In addition to improving your diet, you must consult your doctor if you are suffering from any mental disorder.
It is important – and tasty! – to begin to integrate these healthy foods into your meals for your physical health and, just as importantly, your vibrant mental health.
by admin | Aug 30, 2016 | Child Obesity, Healthy Food
With child obesity increasing at an alarming rate, consulting your kid’s doctor is as important as adopting a healthy lifestyle for your children. It should be the first step in preventing childhood obesity. Most parents avoid discussing their children’s weight issues with doctors if they are overweight themselves. Surprisingly, some pediatricians don’t think it’s necessary to talk about it as they feel that doing so may hurt the parents’ self-esteem, especially when the parents’ self-esteem centers around their children.
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by admin | Aug 24, 2016 | Grown Up, Recipes
Peaches are perfect in August! This fruit has a few more weeks left for its peak season, so take advantage of the bounty of peaches in your local supermarket now with a recipe like this one for Cod Tacos with Peach Salsa.
We think of peaches as being a great addition to baked goods and sweet items. But, paring juicy peaches with a flaky, white fish like cod provides a nice balance of flavors, not to mention a great nutrition boost. Peaches are a good source of natural sugars, while also being high in fiber and low in fat. To make this recipe really stand out, we suggest using the same fish from this Baked Fish Nuggets recipe as the protein base, then topping with the peach salsa and serving in lettuce cups. We know this will be a hit with your family!
Cod Tacos with Peach Salsa
2016-08-23 15:57:07
Serves 4
269 calories
31 g
111 g
4 g
28 g
1 g
305 g
723 g
9 g
0 g
2 g
Amount Per Serving
Calories 269
Calories from Fat 33
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Total Carbohydrates 31g
10%
Sugars 9g
Protein 28g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 2 large Ziploc bags
- 1 lbs. cod fillet
- 1 eggs
- 1 cups panko breadcrumbs
- Salt and pepper, to taste
- 2 peaches
- 5 strawberries
- The juice of 1 lime
- 1 head of Boston Bibb lettuce
- 1 tbsp. dijon mustard
- Preheat oven to 425 degrees.
- Slice the cod into nugget shaped pieces.
- Mix the eggs together, then pour them into a large Ziploc bag. Add the cod, seal and shake well to coat it in the egg.
- Next, pour the panko and salt and pepper into the second Ziplock bag. Remove about 5 nuggets at a time from the egg mixture and place in the panko bag. Seal then shake to coat thoroughly with the breadcrumbs. Transfer to a nonstick baking sheet after finishing and repeat until all the nuggets are done.
- Bake for 25 minutes until the panko is golden brown.
- While the fish cooks, chop the peaches and strawberries into small pieces. Transfer to a small mixing bowl and squeeze the lime juice over the fruit. Mix together and let the flavors combine with the fish cooks.
- Remove fish from oven, let cool.
- Wash the lettuce, and separate the leaves to make the taco shells.
- Arrange the lettuce taco shells, add one piece of fish, top with the salsa and repeat.
- Top with a squeeze of dijon mustard (optional) and serve.
OrganWise Guys Blog https://blog.organwiseguys.com/
by admin | Aug 17, 2016 | Grown Up, Recipes
It’s week two of our zoodle recipes! This week, we feature Asian Chicken Zoodles. If you love the flavors of Asian inspired dishes you will love this recipe. This recipe uses the same method for making zoodles that we told you about last week. The key for this recipe is a spicy peanut sauce made with… you guessed it… peanut butter! We’ve featured this sauce before in other dishes, like this pad thai dish and we promise that it will leave your stomach feeling satisfied.
What do we love most about this Asian Chicken Zoodles recipe? The fact that it is loaded with vegetables, of course! There are lots of zucchini, red pepper, and green onion to make this dish very nutrient rich. Throw in chicken for tons of protein and coconut oil and peanut butter for good fat and you have yourself a perfect weeknight meal. We are hooked!
Asian Chicken Zoodles
2016-08-16 11:19:42
Serves 4
329 calories
13 g
48 g
21 g
25 g
9 g
247 g
793 g
8 g
0 g
10 g
Amount Per Serving
Calories 329
Calories from Fat 175
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 6g
Total Carbohydrates 13g
4%
Sugars 8g
Protein 25g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 1/2 lb. chicken breast, diced
- 2 tbsp. coconut oil
- 2 garlic cloves, chopped
- 2 zucchini, spiralized
- 1 red pepper, sliced into matchsticks
- 1/4 cup green onions, sliced thin
- ¼ cup of fresh cilantro, diced
- Sesame seeds, for topping (optional)
- Chopped peanuts, for topping (optional)
- 2 tbsp hot water
- 3 tablespoons all natural, creamy peanut butter
- ¼ cup low-sodium teriyaki sauce
- ½ teaspoon hot pepper sesame oil (found by the teriyaki sauce in your grocery store)
- Using a large skillet on medium heat, cook the chicken breast in 1 tbsp. of coconut oil for about 10 minutes, until firm and no pink remains. Remove from heat and let cool.
- Using the same skillet, add the remaining 1 tbsp. of coconut oil and cook the garlic on medium low heat, until it begins to brown. Add the spiralized zucchini noodles and cook for an additional 5 minutes, until they turn bright green.
- Add the red pepper and continue cooking until they become soft but not soggy.
- Meanwhile, combine teriyaki sauce, hot water, peanut butter, and hot oil, stirring quickly with a whisk until blended well.
- Pour the peanut sauce over the zoodles, add the chicken, and mix well to combine.
- Finally, top with the green onions, cilantro, Sesame seeds and peanuts. Enjoy!
OrganWise Guys Blog https://blog.organwiseguys.com/
by admin | Aug 16, 2016 | Child Obesity
True, developing healthy eating habits in your children is crucial to keeping their weight under control while providing them essential nutrients for growth. But is eating right really enough to keep your kids fit and in shape? Consider the following:
- Two in three children are not physically active
- They have very little time for sports practice, games, and physical education classes
- Children spend over seven hours daily on TV, computers, and the phone
- One out of three children in the USA is obese
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by admin | Aug 10, 2016 | Grown Up, Recipes
Have you ever heard of zoodles before? If not, zoodles are zucchini noodles that you can make at home. They are becoming more and more popular and you may have seen them on restaurant menus. Even though they look complicated, all you need to make them in a simple kitchen device called a spiralizer that allows you to turn any fruit or vegetable into ribbons and noodles.
Zucchini, an August Foods of the Month, is a great vegetable to try in an spiralizer if you are new to this way of preparing vegetables. Because of its size and texture, zucchini can easily be turned into ribbons. The key to making zoodles though is to let them dry out! There is nothing worse than soggy vegetables and this is also true when making zoodles. To make sure your zoodles are free of excess water, sprinkle them with salt, then wrap them in a paper towel for 30 minutes before cooking. Right before you sauté them, squeeze out the excess moisture for firm, delicious zoodles. This week, we will feature an Italian style dish with Caprese Zoodles with Chicken. Check back next week for an Asian one. Enjoy!
Caprese Zoodles with Chicken
2016-08-09 14:54:25
Serves 4
246 calories
8 g
71 g
12 g
26 g
5 g
284 g
274 g
5 g
0 g
6 g
Amount Per Serving
Calories 246
Calories from Fat 109
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Total Carbohydrates 8g
3%
Sugars 5g
Protein 26g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 2 large zucchini, washed and spiralized
- 1 tbsp. extra virgin olive oil
- 1/2 lb. chicken breast, diced into cubes
- 3 cloves garlic, chopped
- 1 carton cherry tomatoes, halved
- 1/2 shredded mozzarella (or use 2 oz. fresh mozzarella)
- 1 tbsp. fresh basil
- Salt and pepper, to taste
- To make your zoodles, cut off each end of the zucchini. Place in the spiralizer and turn the handle to create the zoodles, stopping every few turns so they don't become very long.
- Sprinkle the zoodles with salt, then place them on a paper towel, roll it up, and allow the moisture to seep out for 30 minutes.
- Squeeze the zoodles in the paper towel to remove extra water.
- Heat a skillet on the stovetop of medium heat. Add the extra virgin olive oil and cook the diced chicken breast for about 10 minutes, until firm and no pink remains.
- Remove the chicken from the skillet and let cool. Using the same skillet on medium heat, add the garlic and cook for 2 minutes, then add the cherry tomatoes and cook for 5 minutes until they are slightly blistered. Next, add the zoodles and cook for about 5 minutes until they become bright green and firm.
- Turn the skillet to low, add the mozzarella and the chicken until the cheese becomes melty.
- Season with salt and pepper and serve.
OrganWise Guys Blog https://blog.organwiseguys.com/
