Category Archives for Fitish Food

3 Foods That Are Good for Bone Health

3 Foods That Are Good for Bone Health

If you are concerned about being able to maintain proper bone health as you age, you are definitely not alone. It has been widely suggested that osteoporosis is effecting more than ten percent of the population of western countries alone.

Now you are likely thinking that you just need to consume enough dairy, like drinking milk for example, in order to maintain the best bone health but this is not the case – many studies have shown that the Vitamin A that is in milk can help the onset of osteoporosis if taken in high levels. Here are three foods that are dairy-free that can assist you in maintaining great bone health and avoid the onset of osteoporosis.

Category Archives for Fitish Food

3 Foods That Are Good for Bone Health

3 Foods That Are Good for Bone Health

If you are concerned about being able to maintain proper bone health as you age, you are definitely not alone. It has been widely suggested that osteoporosis is effecting more than ten percent of the population of western countries alone.

Now you are likely thinking that you just need to consume enough dairy, like drinking milk for example, in order to maintain the best bone health but this is not the case – many studies have shown that the Vitamin A that is in milk can help the onset of osteoporosis if taken in high levels. Here are three foods that are dairy-free that can assist you in maintaining great bone health and avoid the onset of osteoporosis.

1) Blueberries

If you are looking for something new to add to your morning oatmeal or smoothie consider adding some blueberries. Blueberries are extremely rich in antioxidants in addition to containing osteoporosis fighting phytonutrients. Many studies that have been conducted by healthcare professionals have shown that consuming blueberries can reduce the risk of getting osteoporosis as we age. Much of the evidence behind this research has been shown in the blueberry’s ability to support a woman’s hormones both during and after they go through menopause. When you are shopping for blueberries get organic and not those that have been likely treated with pesticides.

 

2) Fish

There are so many great benefits to adding fish to your diet but where you aware that by adding the omega 3 fatty acids that are contained in fish you can actually improve bone density and help stop the progression of osteoporosis? The great news is about using fish in your diet is that you can see results in as little as four months.

 

3) Onions

Onions are widely known for causing bad breath in those that enjoy them, however you can enjoy the benefits of great bone health by consuming more of them! Onions have been shown to cause the death of cells known as osteoclasts which are responsible for the breakdown of the bones.

While diet will play a huge part in making sure your bones are as healthy as possible, you must never discount the benefits of a proper exercise program and getting enough sun during the day. The combination of all three of these factors will assist in making sure you maintain good bone health and avoid the progression of osteoporosis.

1) Blueberries

If you are looking for something new to add to your morning oatmeal or smoothie consider adding some blueberries. Blueberries are extremely rich in antioxidants in addition to containing osteoporosis fighting phytonutrients. Many studies that have been conducted by healthcare professionals have shown that consuming blueberries can reduce the risk of getting osteoporosis as we age. Much of the evidence behind this research has been shown in the blueberry’s ability to support a woman’s hormones both during and after they go through menopause. When you are shopping for blueberries get organic and not those that have been likely treated with pesticides.




2) Fish

There are so many great benefits to adding fish to your diet but where you aware that by adding the omega 3 fatty acids that are contained in fish you can actually improve bone density and help stop the progression of osteoporosis? The great news is about using fish in your diet is that you can see results in as little as four months.

5 Ways You Can Use Coconut Oil to Lose Weight

3) Onions

Onions are widely known for causing bad breath in those that enjoy them, however you can enjoy the benefits of great bone health by consuming more of them! Onions have been shown to cause the death of cells known as osteoclasts which are responsible for the breakdown of the bones.

While diet will play a huge part in making sure your bones are as healthy as possible, you must never discount the benefits of a proper exercise program and getting enough sun during the day. The combination of all three of these factors will assist in making sure you maintain good bone health and avoid the progression of osteoporosis.

 

Almond Chocolate Chia Bars

Are you looking for a snack that is both healthy yet decadent? Yes please! You should try these Almond Chocolate Chia bars. They are so easy to make,  you don’t have to cook and they are fast and easy too! Even my kids can make these.

These Almond Chocolate Chia Bars are the perfect bar for snacking! No bake, paleo, refined sugar free, gluten free, vegan, dairy free.

Perfect for both pre and post workouts or whenever you want a little chocolate treat and you don’t have to feel guilty about it because this is REAL FOOD and good for you!

Almond Chocolate Chia Bars

  • 1 cup oats
  • 1/2 chia seeds
  • 1/4 cup unsweetened, shredded coconut + two tablespoons for topping
  • 3 tablespoons raw cacao powder
  • 1/2 cup almond butter
  • 1/4 cup raw honey
  • 1/2 teaspoon almond extract
  • 1 tablespoon maple syrup
  • 2 tablespoons almond milk

In a large bowl combine the oats, chia, coconut and cacao powder. Mix.

In a small bowl, heat the honey and almond butter together. Mix in the syrup and almond extract until everything is combined.

Pour the wet into dry and begin mixing together. Once everything is mostly coated, add in the almond milk and mix until sticky looking.

This will take a few moments, really mix it up.

Line an 8×4 pan with parchment paper and place the mixture into the pan. Using a second piece of paper press the mixture down evenly into the pan.

Sprinkle the coconut and use a silicone spatula to press it into the mixture.

Freeze for 60 minutes. Remove from the freezer and cut into bars.

Makes five bars.

Baked Salmon & Asparagus

We all know that salmon is good for the brain but did you know that salmon is great after you workout? Research suggests that the omega-3 fatty acids found in salmon may help reduce post-exercise muscle inflammation. It lowers the amount of prostaglandin, a naturally produced compound in the body that can trigger inflammation. Additionally, salmon is packed with lean protein, which is essential in cell generation and promotes muscle repair.

At just 4 calories a spear, asparagus is the perfect side dish to go with your salmon. It is very low in fat and half of its calories are from protein.

Baked Salmon & Asparagus

Salmon is very easy to make. A lot of people get scared to cook it but the truth is, there isn’t much faster food, that tastes delicious around. The trick is getting the right Salmon. You want wild salmon bought from a good market. You can buy fillets or steaks. It should not smell fishy at all.

Asparagus Ingredients and Instructions

1 LB Fresh Asparagus Spears
3 Cloves Garlic, minced
1 TSP Himalayan Sea Salt
1/4 TSP Fresh Ground Black Pepper
2 TBS Olive Oil
1/4 Cup Butter (or you can skip if you are cutting fat)

Trim asparagus spears by breaking off the hard end and carefully peeling the hard layer off the stems with a vegetable peeler. In a large skillet, melt butter over medium heat, turn up to medium high stir in olive oil, salt, pepper and garlic but don’t allow to brown. Add in the asparagus and cook for 10 minutes turning often to ensure that asparagus is evenly cooked and coated with seasonings.

Baked Salmon Ingredients and Instructions

4 3 ounce Salmon Fillets
Pink Himalayan Sea Salt
Fresh Ground Black Pepper
Olive Oil to Drizzle

On a non stick baking sheet place seasoned fillets skin side down. Drizzle with olive oil. Bake at 450 degrees for 12 to 15 minutes until fish flakes easily. Serve with asparagus on the side.

Low Carb Cabbage Rolls

Are you looking for something low carb? We highly suggest cabbage rolls and even though there are a lot of different versions these are low carb, delicious and easy to make.

Enjoy them with some sour cream. They’re really an entire meal, but if you want to fix a side dish we suggest a salad. You can also mix this up by serving the cooked filling (just sauté it all in pan) with raw cabbage leaves to wrap the fillings right at the table, or you can cook it and serve hot like we’ve made them.

** Many times we go through the refrigerator and use whatever vegetables we have on hand**

Ingredients:

Filling

2 lbs Ground Meat (pork, turkey, chicken, beef, or tofu)
1/2 Cup Onion, chopped
2 Cloves Garlic, minced
2 Large Eggs, lightly beaten
3 TBS, Sugar Free Chili Sauce
1/2 TSP Sea Salt
1/4 TSP Black Cracked Pepper
1/4 Cup Oats
handful of mushrooms

Sauce

2 TBS Coconut Oil
1/2 Cup Red Onion, Chopped
1 Clove Garlic, minced
1 28 oz Box Pomi Peeled Tomatoes
1 Cup Pomi Tomato Sauce
2 Carrots Shredded

Directions:

Cook the sauce first, sauté the onion, carrots and garlic in the coconut oil. Cook until the onions are caramelized adding more oil if the pan gets dry. Add in the Pomi tomatoes and tomato sauce, stir and cover pot. Simmer gently for about 45 minutes on low.

Once sauce is simmering, in a large skillet prepare the filling. Put all ingredients into a large bowl and mix well. It’s like making meatloaf, so you’ll need to put your hand in there and get dirty. Set aside the filling.

Prepare the cabbage. Remove the cabbage core and place entire head of cabbage into a pot of boiling water for 10 minutes. Plunge into ice water. Remove the leaves that are softened carefully setting aside, repeated boiling process until all the leaves are captured. Cut out the large stiff veins of the cabbage. Set prepared leaves in a strainer while waiting to prepare wraps.

Now, with the cabbage leaves separated simply put some filling in each and roll up. Forming wraps or rolls as you go, placing seam side down in a buttered glass baking dish. Pour sauce over all, cover pan with foil, bake in a 350 degree oven for about 45 minutes.

You can also make a cold version with deli meat and coleslaw.

Skinny Summer Cocktails you Deserve

You've put in the hard work all week...raising kids and working out and it is time for a little 'me time'. Instead of reaching for that sugary margarita and kissing all your hard work away try a lighter version.

Fitish Moms has compiled a list of skinny summer cocktails you deserve. Say good-bye to the guilt!

Find the list of 8 Skinny Summer Cocktails you deserve