Turning over a new Kale Leaf

2012 is the year to get healthy!

Notice I didn't say thin, or skinny or anything about losing weight?

Because ultimately, what we should all strive for is health, not how we look in a bikini.

 

I have been researching some new types of eating plans that I have heard about. Most of them are useless drivel, but this one makes sense to me and I thought I would share to encourage a healthy 2012 for everyone!

 

There is something out there called the ANDI score, you may have noticed it if you shop at Whole Foods. 

It has been around since 2009 I believe, and it is gaining momentum having been recognized the the American Heart Association. It basically calculates how many nutrients per calorie each food has. The goal of course is to eat foods with a high ANDI score, getting the most bang for your buck.

 

Along with this score comes the idea of a Nutritarian diet. Simply put, a nutritarian is a person who strives for more micro nutrients per calorie in their diet-style, one where 90% of your daily food intake comes from the highest nutrient dense foods (Veg, fruit, seeds, nuts, legumes and whole grains) with only 10% coming from other sources called macro nutrients (meat, poultry, fish, dairy, processed grains etc...). These nutrient dense foods also work to fight disease, such as cancer and heart disease, among others. You can read more about it here  and also here

 

Here is a food pyramid that shows a nutritarian style of eating:

And here is the link to the ANDI list of most foods, for your reference

 

 

As we get older, it becomes harder to keep off the weight, stay healthy and feel energized.

We are more suceptibel to disease and injury.  

The food you use to fuel your body helps with all of that.

We don't have to starve ourselves, or eat nothing but twigs and berries, but we do have to try our best to treat our bodies right.

 

Now onto juicing!

I am excited to announce that I just bought my very own juicer.

 

And as with any purchase, I did the requisite research about how I would use this product.

Of course my mind was filled with ideas of delicious apple, watermelon strawberry juices.

But after hours and hours of research (literally, Dave watched almost 3 football games while I was internetting), I came to discover that many of the people who get started with juicing concoct heavily fruit laden beverages that provide little in the way of a healthy meal.

Fruits are sugar.

And if you are only drinking the juice of said fruit, you aren't even getting the fiber.

And all that sugar = weight gain!

So the ratio that I found to be beneficial when juicing is said to be 1:3.

For every serving of fruit you juice, you must juice 3 servings of veg (the exception being lemons and limes, these don't count as fruit servings). And carrots and beets don't count as veg, too much sugar!  You want those dark and colorful leafy vegetables. Kale, watercress, spinach, radishes, cabbage, swiss chard...

The benefits of these juices are amazing.

 

 If you have any interest, watch the documentary Fat, Sick and Nearly Dead for free on Hulu.

It will make you want a juicer too.

So now that I have bored you to tears (if you have even gotten this far), I will leave you with a recipe that I love. It is in keeping with what we've discuessed ehre today, plus it is easy, healthy and delicious!

 

Stuffed Zucchini

Ingredients:1 tbsp Greek yogurt1/4 to 1/2 tsp salt1/4 tsp curry powder1/2 tomato1 tsp thyme2 zucchinis1 onion
3 Kale leaves (ribs removed)
1 yellow bell pepperSmidgen of cheesepepper

Directions:Preheat your oven to 400 (200C).
Give the zucchini a good scrub, then slice them in half length-ways. You can trim the ends if you like. I never do, I kinda like how rustic it makes them look. 

Spoon out the insides and leave about 1/2 an inch of thickness until you end up with boat like shells.

Now give the zucchini pulp a good chop, also chop a small onion, the yellow bell pepper, kale and 1/2 a tomato while you’re at it. Sautee.  When the onions are almost done, add 1/4 tsp curry powder and cook everything for an additional 30 seconds. No longer or the curry powder will turn bitter. When they’re done, transfer them to a big bowl.

Now add 1 tsp dried thyme, 1/4 to 1/2 tsp salt, 1 heaping tbsp yogurt (you can sub sour cream if you prefer), a bit of grated cheese, a good pinch of pepper, the zucchini pulp, the tomato, kale and bell to the bowl. Toss everything really well.

At this point, check your seasoning. Add more if deisred.

Grab a spoon and fill the shells with the mix. Sprinkle some aged cheese on top (I like Romano). Put them in a preheated oven, give them about 20 minutes and then turn on the grill until the top is golden brown. Sprinkle some coarsely chopped Italian parsley on top and you’re done!

Grab a fork and dig in!