Did you know that life would cease to exist without enzymes? We are constantly bombarded with information regarding proteins, fats, and carbohydrates – in other words, “macro” nutrition. Not as much emphasis is placed on the “micro” nutrition that fuels our system every day. Micronutrients are specific nutrients that are needed by our body in smaller amounts, but this is not to say that they do not play a pivotal role in our physiology. Micronutrients encompass vitamins, minerals, phytonutrients/phytochemicals, and enzymes.

Enzymes can be the answer for vitality, weight loss, immunity, and longevity. Enzymes act as energizing forces or “catalysts” to speed up biochemical reactions in our body. Enzymes perform special functions in the body and are required for all metabolic processes, including cellular reproduction, metabolism, growth, digestion, elimination of wastes, thinking, reasoning, immunity, and memory. There are three classes of enzymes: metabolic enzymes (working in the body’s blood, tissues, and organs), digestive enzymes (produced in the body for digestion), and food enzymes (contained in raw food). Every cell, tissue, organ, and system functions from enzyme reactions. Even minerals, vitamins, hormones, and neurotransmitters need enzymes to be present in order to function properly. Without them, life would cease to exist.

Foods found in nature in their raw state have an abundant supply of enzymes. Mother nature has placed enzymes in raw food to aid in the digestive process instead of forcing the body’s own supply of enzymes to do this. We inherit a specific amount of enzymes at birth, and this can be decreased as we age by eating an enzyme-deficient diet and too many processed foods (ie packaged foods) and fast foods. Enzymes are affected by temperature and food enzymes are destroyed at temperatures above 129F. This is important to remember because many people are eating foods that are too heavily processed and cooked at too high a temperature, which subsequently decreases or diminishes enzyme activity. Without the proper amounts of food enzymes in our diet, our organs work harder and begin to wear out over time. This can manifest into degenerative diseases like cancer, heart disease, and diabetes. Raw foods with live enzymes help to alleviate the stress put on our organs.

Now that spring is here, green smoothies are a perfect way to add some life back into your diet! Check out this website for some delicious green smoothie recipes:

                        http://www.rawfamily.com/recipes

It seems to be a big challenge for many of us to properly nourish our bodies in the winter. Comfort foods such as macaroni and cheese and hot cocoa can be even more tempting when the weather is brisk outside and we are striving to stay warm. Unfortunately, these comfort foods can be high in calories, fat, and sodium (to name a few). They can also wreak havoc on our health and lead to increased weight, lower energy levels, and depletion of vital nutrients that are essential to our well-being. We need the nutrients found in fruits and vegetables more than ever in the winter months to fight off colds and retain our vitality. It is essential to choose seasonal, local, and organic fruits and vegetables as often as possible.

Seasonal and local foods are important for several reasons. Seasonal foods give you the nutrients that nature intended for that specific time of year. Also, many of the fruits and vegetables we see in the supermarket today are being transported at great distances and are picked too soon before they are fully ripe. This is detrimental to the nutrient density of the foods and causes these foods to be highly depleted in vitamins, minerals, and other essential ingredients. In addition, foods transported at a great distance can be sprayed with chemicals and other harsh ingredients in order to ripen or prolong the freshness. The produce then has even less vital nutrients and is laden with chemicals and artificial ingredients.

Seasonal food will likely come from a local farm. This in turn is a great benefit to our environment and your wallet. Some delicious winter vegetables include potatoes, turnips, broccoli, cauliflower, carrots, beets, squash, fennel, endive, kale, and brussels sprouts. Winter fruits include oranges, grapefruits, pomellos, tangerines, clementines, kiwis, kumkwats, lemons, and pears. This list is not conclusive and the availability of foods will vary by region. The following website is a great resource to finding local and organic farms in your area:

www.localharvest.org

Seasonal Recipe for Winter:   Potatoes with Kale

Ingredients

• 1 pound medium red potatoes
• 4 cups shredded kale (see procedure below)
• 2 tablespoons extra-virgin olive oil
• 1 large onion, chopped
• Salt to taste

Instructions

1. Cover the potatoes with water and boil them until tender. Peel while hot, then cool in cold water and drain. Cut into thick slices. Refrigerate if you are cooking the potatoes in advance.
2. Just before serving, wash the kale, drain, and remove the stems and midribs. Stack leaves, roll up lengthwise, and shred crosswise.
3. In a large skillet, heat the olive oil and add the onion. Sauté over medium-high heat, stirring, until onion just begins to brown.
4. Add kale, tossing it about until it all wilts. Reduce heat to medium and stir-fry kale for 5 minutes.
5. Add the potatoes and cook until they are heated through. Season to taste and serve.

Nutrients Per Serving – Serves 6
Calories: 135.9
Protein: 3.5 grams
Fat: 5.0 grams
Saturated Fat: 0.7 grams
Monounsat Fat: 3.3 grams
Polyunsat Fat: 0.6 grams
Carbohydrate: 20.5 grams
Fiber: 3.3 grams
Cholesterol: 0.0 mg
Vitamin A: 6,366.3 IU
Vitamin E: 1.3 mg/IU
Vitamin C: 51.7 mg
Calcium: 72.1 mg
Magnesium: 33.7 mg

Recipe found from www.DrWeil.com

It’s February! The New Year is fully on its way and a whole month has gone by since we’ve all made those resolutions to eat healthier, lose some weight, and start exercising more. Now is a good time to check in on those goals and evaluate your progress. In the winter we tend to seek food that make us feel warm and comforted, but many of these can be high in calories and fat. This can also be a challenging time to keep up your good intentions to exercise, when it’s chilly outside and so much more tempting to stay cozy on your couch. Keep in mind eating well and exercising also helps to boost immunity and prevent illness during the winter months. With some planning and creativity, you can keep on top of your goals for keeping the weight off and staying healthy.

1. Work out at home – If it’s too cold outside for you to even think about going out to the gym, why not try a new exercise DVD, or pick up some weights. Put on some music and dance or do some good old fashioned jumping jacks. You can even download exercise videos online. Since you don’t have to even leave your living room, there’s no excuse for not working out.

2. Walk indoors – On a treadmill, of course, but if you don’t have one you can put on your sneakers and head to your local mall. Aim to walk 30 minutes to 1 hour, and to keep your heart rate up be sure to save any shopping errands for afterwards. Check with your mall to see if they open early for walkers or if they have any walking clubs.

3. Try a new indoor (or outdoor) sport – Volleyball and tennis are fun ways to stay active, and are not for the warmer months only. Indoor team sports will also help keep you motivated because you have people depending on you to keep the game going. And, since winter only comes once a year, take advantage of the activities of the season and go ice skating, snowboarding, or skiing.

4. Go shopping – for winter workout clothing! Invest in gear that is appropriate for exercising outdoors. If you are comfortably dressed for the weather, you will be more likely to get outside.

5. Supplement with Vitamin D – Shorter days and keeping indoors means less exposure to sunlight, which can lead to lower levels of Vitamin D production in your body.

6. Enjoy the winter harvest – While in summer we naturally think of fresh fruits and veggies, winter has its own gems when it comes to produce. Vitamin-rich fresh foods in season include beets, broccoli, brussels sprouts, citrus fruits, kale, kiwis, persimmons, sweet potatoes, winter squash, and turnips.

7. Sip a cup of cocoa – using skim milk and sweetened with half the sugar or a little agave. A hot cup of green tea also makes a soothing substitute when you start getting those candy bar cravings.

8. Eat whole grains and healthy carbs – These boost serotonin, the “feel-good” brain chemical that helps us beat the winter blues. Try whole grain breads, brown rice, and pasta, as well as sweet potatoes and pumpkin.

9. Warm up with soup – Broth-based soups chock full of beans and veggies are filling and satisfying on a cold winter’s day. A homemade soup using dried beans or lentils is easy to make. Avoid creamy soups which are high in fat and calories or canned soups which are high in sodium.

Tuscan Chicken, Bean and Spinach Soup

YIELD: 6 Servings COURSE: Soups/Stews Ingredients 1 tablespoon olive oil 1 tablespoon unsalted butter 2 garlic cloves, minced 1 cup cup chopped carrot (about 3 medium) 1 medium onion, chopped 1 1/2 cups sliced mushrooms (about 6 ounces) 2 cups chopped peeled butternut squash (about 1 3/4 pounds) 2 (15-ounce) cans cannellini beans, rinsed and drained 4 cups fat-free, less-sodium chicken broth 2 cups organic vegetable broth (such as Emeril’s brand) 1 tablespoon Italian seasoning 3 cups cups shredded, cooked chicken breast 2 slices Applewood-smoked bacon, cooked and crumbled 10 ounces fresh spinach 1/2 teaspoon freshly ground black pepper 1/2 cup (2 ounces) grated fresh Parmigiano-Reggiano cheese Preparation 1. Heat oil in a Dutch oven over medium-high heat; add butter, stirring until melted. Add onion and next 4 ingredients (through garlic); cook 3 minutes, stirring frequently. Mash 1/4 cup beans with a fork. Add beans, broths, and Italian seasoning to pan; bring to a boil. Reduce heat and simmer 10 minutes or until vegetables are tender, stirring occasionally. Add chicken; cook 2 minutes or until thoroughly heated. Add black pepper and spinach, stirring occasionally until spinach wilts (about 3 minutes). Ladle about 2 cups soup into each of 6 bowls; top each serving with 5 teaspoons cheese and 11/2 teaspoons bacon.

Nutritional Information

Amount per serving Calories: 401

Saturated fat: 4.1g

Monounsaturated fat: 3.7g

Polyunsaturated fat: 1.2g

Fat: 10.7g Protein: 31.2g

Carbohydrate: 41.7g

Fiber: 9.6g

Cholesterol: 69mg Iron: 6mg

Sodium: 743mg

Calcium: 284mg (Nutrition Guidelines for Healthy Living Cooking Light MARCH 2009)

Happy New Year everyone!  Since healthy eating resolutions are tops on many people’s lists, here are five tips to help you start off the New Year:

1. Don’t go on a “diet” – Having a list of “forbidden” foods or a rigid diet plan makes you more likely to obsess about your food choices and feel guilty when you don’t stick to it.  Sometimes, if you’re in a diet mindset, just having dessert may make you feel bad enough to go off your healthy eating plan altogether. To feel your best and give your body the nutrients it needs, focus on eating more fresh, whole foods and less sugar and processed foods.  It’s okay to eat the foods you love, as long as you have them in moderation and you watch your portions.
2. Start small – Make realistic goals and make a reasonable plan to reach them. Doing too much too soon can make you feel overwhelmed and can lead to early burnout. If you’ve never exercised before, it’s not realistic to say you’re going to run every day. Start with a few days a week of walking first and then work your way up as you feel stronger.  If you want to cut down on the dessert you eat every night, try having it every other night to start, and then decrease by one night a week from there.
3. Try a food diary – Make yourself more accountable and aware of what you eat throughout the day.  Pinpoint times when you seem to eat more, for example if you usually snack at work or attack the bag of potato chips late at night; or if you make it a habit to have seconds at dinner.
4. Portions, portions, portions! – Portion sizes are the key to losing and maintaining your weight.  It’s easy to lose track of what an accurate portion size is nowadays, especially when you’re eating out. Practice eating slowly and stopping when you are full.  Try taking a smaller portion than you usually would (eating on smaller plates also helps) or leave those last few extra bites instead of feeling obligated to finish everything on your plate.
5. Eat out one less day a week – This will be beneficial for your waistline and your budget!  The best way to know what you are putting into your body is to prepare the food yourself.  The calorie counts for some restaurant foods may encompass more than half your daily requirements, and sometimes even dishes that are marketed as healthy are high in sodium and have hidden fats.  Grab a cookbook for quick dinner meals, make a meal plan and shop for the ingredients for the week to help you stay on track.  Also, pack your own lunch for work (or school) – it’s an easy way to take control of what you eat at work, since ordering out can be tempting if you don’t have anything planned.

Stay positive – changes don’t happen overnight.  If you have setback, just brush it off and keep going. Remember, healthy eating is for a lifetime.   When you make long-term health a priority over short-term weight loss goals, you’ll be encouraged to do the best you can for your body. Don’t give up and surround yourself with people who will support your goals. Have a happy and healthy 2012.