Tina Shiver

A healthy dinner menu….

tina — Tue, 11 Oct 2011 00:22:15 +0000

Northern Bean and Butternut Squash Soup:

2 cans of Northern Beans

2 cups cubed butternut squash

Vegetable Stock

1 onion, chopped

3 tbsp. fresh ginger grated

1 tbs. olive oil

3 stalks of celery chopped

3 tablespoons of mirin

3 cups chopped curly kale

Use a soup pan and place on burner and turn on heat. Add olive oil and add onion and ginger. Add mirin. Add celery, curly kale and butternut squash. Add northern beans. Add the vegetable stock until it has covered the beans. Cook for 25 minutes and serve!

Serve the soup with the following salad:

Escarole, arugula and spinach salad with cherry vinaigrette dressing:

Mix greens and top with artichoke hearts. Top with the following dressing:

Cherry vinaigrette dressing:

1/4 cup olive oil

2 tbsp. reduced balsamic vinegar

grated orange peel

1/4 cup dried cherries

mix ingredients and pour over salad. You can add more dried cherries if you like!

Tips for Increasing Fiber…

tina — Wed, 28 Sep 2011 19:37:05 +0000

1. Eat at least five fruits and vegetables a day.
2. Add Ezekial or sprouted bread/tortillas.
3. Add ground flax seed to your greek yogurt.
4. Eat at least one serving of beans a day.
5. Eat a serving of nuts a day
6. Make a stew with greens, beans, brown rice
7. Try a Protein Fusion Bar…has 8 grams fiber
8. Eat oatmeal with almond butter in it.
9. Have fruit and nuts as a snack
10. Mix a smoothie with spinach, blueberries,
hemp powder and almond milk.

Black and White Quinoa Salad with spinach and grilled chicken

tina — Wed, 27 Jul 2011 01:58:52 +0000

Black and White Quinoa Salad – Serves 4

Ingredients
1 cup red quinoa
1 cup yellow quinoa
2 avocados, diced
1/8 cup bell pepper, diced
spring onion chopped
1/4 cup chopped and toasted pecans

Dressing
1/4 cup hemp oil
Juice of 2 lemons
3 cloves garlic, minced
pinch of cayenne
Sea Salt

Directions
Rinse both red and yellow quinoa in cold water and drain well. In saucepan, bring 4 ½ cups water and ½ tsp salt to a boil. Add quinoa. Partially cover and reduce heat to low. Cook until water is absorbed, about 15 min. Set aside to cool.
While quinoa is cooking, mix ingredients for dressing and set aside. In a serving bowl, mix together the remaining ingredients with cooled quinoa. Toss with dressing.

Layer Salad beginning with fresh spinach on the bottom layer. Top the spinach with quinoa salad and then add grilled chicken.

Chicken and Seaweed Soup

admin — Wed, 03 Feb 2010 16:26:30 +0000

Crock pot
Whole chicken
5 cups water
3 inches kombu
1 tablespoon walnut oil
whole onion chopped
2 celery stalks chopped
2 carrots chopped
salt and pepper to taste
rice noodles or brown rice
Add the chicken and water to a crock pot or if you do not have a crock pot you could add it to a dutch oven. Add kombu to chicken and water.
In a saute pan add walnut oil and saute onion, celery, and carrots for about 3 minutes. Then add to chicken and water. If using a crock pot then follow directions and cook for 8-12 hours. If you are using a dutch oven bring to a boil on stove then simmer and let cook for two hours.
Prepare rice noodles or rice and add towards the end. Enjoy!

Gluten Free Pumpkin Muffins

admin — Sun, 15 Nov 2009 00:23:38 +0000

1 1/2 cups gluten free flour
1 teaspoon baking powder
1/2 teaspoon salt
1 teaspoon xanthum gum
1 egg
1 tsp. egg replacer
3/4 cup xylitol
1 tsp. cinnamon
1/4 tsp. nutmeg
1 cup pumpkin puree
Mix dry ingredients together. Mix liquid ingredients together and add to dry ingredients. Pour into muffin tins or you can add to two small loaf pans. Bake for 30 minutes at 350 degrees!

Heart Healthy Tips

admin — Mon, 09 Feb 2009 23:53:43 +0000

February is considered “Heart Month” a time to take a look at what we are eating by adding foods that support a healthy heart. It’s important to follow the guidelines to eat no more then 30% of your calories from fat. There are unhealthy fats and healthy fats and with more research we are discovering that if we add the healthy fats to our diet we are supporting a healthier heart. When we decrease the unhealthy fats then we could reduce our risk of high cholesterol, heart disease and insulin resistance.

What are good sources of healthy fats?
Avocados

Cold-water fish (salmon)

Nuts, seeds

Nut butters

Sesame, olive, macadamia, grape seed, safflower oil

What are the unhealthy fats?

Processed desserts (cakes, doughnuts)

Margarine

Cheese

Red meat

Shortening

Poultry skin

Lard

Potato chips, snack foods

Look at the ingredient list and if you see hydrogenation then you want to pass on this food item. Also a good rule of thumb is for every 100 calories there should be 3 or less grams of fat, and 1 or less grams of saturated fat.

For more information consider the Heart Healthy workshop on February 19th from 6-7:30.

A Holistic Weight Loss Approach

admin — Wed, 07 Jan 2009 19:03:33 +0000

It would be so easy to follow the stars to the latest weight loss kick. However if you have been on the roller coaster ride before with losing weight then you know the latest diet is not always the answer. It’s so important to have an individualized plan and to make sure you become aware of what your trigger foods are. A holistic approach is about making a decision to have a plan and eating a natural foods diet that includes fruits, vegetables, lean proteins, healthy fats, and drinking plenty of water. It would be important to take a look at your trigger foods (sugar, white flour and fats are examples). Planning ahead and making a conscious choice about what you are eating that day would also help to keep you on track. Once you make a decision to remove the foods that are contributing to your weight gain the cravings tend to decrease and if you do get off track it may be more about stress or something else may be going on emotionally in your life that you may want to take a look at. Slowing down, taking a look at your life and how you are living it may also help with you identifying what is causing the weight gain.

On January 29th there will be a talk on the Holistic Weight Loss Approach with Tina Shiver RD and Keith Bell LAc. Please call the office for details.

Insulin-Resistance, Pre-Diabetic, Diabetic Tips

admin — Mon, 20 Oct 2008 14:46:41 +0000

Tis the season for anyone who has a sweet tooth to pay attention to how much sugar or simple carbohydrate they are eating on a daily basis. Halloween marks the beginning of the sugar high and then comes Thanksgiving and right around the corner is Christmas. This is a time for people who are insulin-resistant, borderline diabetic or diabetic to be aware of what you could substitute for those hard to resist desserts. Baked apples are always a favorite and can be used in combination with oats and flax seed to balance out the carbohydrates. If you are borderline diabetic and you are also watching your weight then keep food records so you will know what you are eating throughout the day. Give yourself permission to have one dessert a week…or try an alternative like baked fruit compote with yogurt on top.

No More Dieting….

admin — Wed, 02 Jan 2008 17:27:16 +0000

When you are looking at making a change in your eating habits look at both long term and short term goals.

A short term goal may be:

Keep a food diary for the next 21 days.

Decrease or eliminate diet sodas.

A long term goal would be:

Having more energy and balance in my life

The next week pick a short term goal and write it down and make a commitment.

Over the next month work on long term goals which would be for the next year.

The Holidays

admin — Wed, 07 Nov 2007 16:02:13 +0000

What would it feel like to actually make it through the holidays without feeling like your dragging through life just waiting for January 1st to appear so you can finally get on track with your life. Most people have experienced either weight gain, decrease in energy, stress or so run down that they end up sick through most of the holidays. I hear people say all the time….”But I had to eat that piece of pie” or I could not turn down the extra helping and hurt their feelings.” Who ends up hurt in the long run? What are some changes you can make today that could change the way you feel throughout the holidays?

Tips:

If you have four parties to attend that week….then pick one or two.
Start out with a good breakfast that includes protein (egg or almond butter), whole grain (oatmeal or whole grain toast) and fruit.
Make sure you eat high fiber foods throughout the day. Not only will you feel full, you will also contribute to healthy colon.
Plan ahead….keep some food records to take a look at what you diet is actually like.